Goals Overall Strength And Size

How:

You alternate Workout A and Workout B every other day, 3 times a week.

So you could either do Mon, Wed, Fri or Tues, Thurs. and Sat.

Depending on what works best for you.

Example:

Week 1:

Monday - Workout A
Wednesday -Workout B
Friday - Workout A

Week 2:

Monday - Workout B
Wednesday - Workout A
Friday - Workout B

Note: This doesn’t include warm-up sets

**Means this is OPTIONAL**
Weight 9 rep max or 77.5%

Time Between Sets 2-5 Mins

Add 2.5% each workout for most of us it will be 5lbs

Workout A
3x5 Squat
3x5 Bench Press
1x5 Dead lift

** 3x5 Pull ups

Workout B
3x5 Squat
3x5 Clean And Press
3x5 Rows

** 3x5 Chin ups

Starting Weights

Find your max or use a chart these weights are not in stone just a guideline. After finding these place your max in the chart below and add 5 pounds accordingly. (Most people don’t have micro weights)

Bench Press 1RM 205 9RM 155

Squat 1RM 165 9RM 125

Dead lift 1RM 130 9RM 100

Press 1RM 70 9RM 45

Dumbell Row 1RM 100 – 9RM 75

Chin up 1RM WT+BW=220 – 9RM=170 so if you weigh 140 that 140+30lbs

Pull up 1RM WT+BW=180 – 9RM=145 so if you weigh 140 that 140+5lbs

Rules

1.If you cannot do a pull-up, do or attempt bodyweight pull/chin ups until you can do 3x5 or you may use pull downs on a machine as a substitute

2.If you cannot make a set of 5 on any of the days go back 2 weeks into the workout and start with that weight

3.If you miss a workout just skip that one but still use rule 2 if needed

8 Week Example

Mon A	Squat 125	Bench 155	Dead 100	Pull 5	WK1
Wen B	Squat 125	Press 45	Row 75	Chin 30	WK1
Fri A	Squat 125	Bench 160	Dead 105	Pull 10	WK1
Mon B	Squat 130	Press 50	Row 75	Chin 35	WK2
Wen A	Squat 130	Bench 165	Dead 110	Pull 15	WK2
Fri B	Squat 130	Press 55	Row 80	Chin 40	WK2
Mon A	Squat 135	Bench 170	Dead 115	Pull 20	WK3
Wen B	Squat 135	Press 60	Row 80	Chin 45	WK3
Fri A	Squat 135	Bench 175	Dead 120	Pull 25	WK3
Mon B	Squat 140	Press 65	Row 85	Chin 50	WK4
Wen A	Squat 140	Bench 180	Dead 125	Pull 30	WK4
Fri B	Squat 140	Press 70	Row 85	Chin 55	WK4
Mon A	Squat 145	Bench 185	Dead 130	Pull 35	WK5
Wen B	Squat 145	Press 75	Row 90	Chin 60	WK5
Fri A	Squat 145	Bench 190	Dead 135	Pull 40	WK5
Mon B	Squat 150	Press 80	Row 90	Chin 65	WK6
Wen A	Squat 150	Bench 195	Dead 140	Pull 45	WK6
Fri B	Squat 150	Press 85	Row 100	Chin 70	WK6
Mon A	Squat 155	Bench 200	Dead 145	Pull 50	WK7
Wen B	Squat 155	Press 90	Row 100	Chin 75	WK7
Fri A	Squat 155	Bench 205	Dead 150	Pull 55	WK7
Mon B	Squat 160	Press 95	Row 105	Chin 80	WK8
Wen A	Squat 160	Bench 210	Dead 155	Pull 60	WK8

Changes made from original program and why

Change 1: 9RM starting point not 5 or 6RM

Why: I believe that if you start the program at your 5rm you will stall out pretty fast.

Why: I believe that starting at a 9rm max is better for people who have been training for a while as it is more realistic (Example you train the bench press for 3 years and go from 145 to 240 is it realistic that you start with 240 and in 7 weeks your benching 315)

Why: 9RM is sort of like a reconditioning phase that starts you off and lets your body get into the grove before it becomes real hard

Change 2: Increase the weight on the squat every week not every workout

Why: Increasing the weight on the squat every workout is to much plug in the numbers and see it may work if you’re a total new bee or on steroids.

Last point if we plug in the numbers in the chart using the original formula the guy in the example would gain around 105lbs on the squat going from 165 to 250 52.5lbs on the bench press going from the original 180 to 235

On this program the guy in the example goes from a 5rm squat of 145 to a 5RM squat of 160 and a 5rm bench press of 180 to 210

I believe more people will be successful on this program for they should receive reasonable gains and are more inclined to not quit and finish the program.