Week 1

Day 1
Squat
Bench
Deadlift
Day 2
Squat
Bench
Day 3
Squat
Bench
Deadlift

kg
130
77.5
162.5

140
82.5

122.5
72.5
175

Week 2
SxR
4x3
4x3
4x3

Day 1
Squat
Bench
Deadlift

kg
130
77.5
162.5

SxR
5x3
5x3
5x3

3x2
3x2

Day 2
Squat
Bench

140
82.5

4x2
4x2

4x4
4x4
3x2

Day 3
Squat
Bench
Deadlift

122.5
72.5
175

5x4
5x4
4x2

147.5
87.5

4x1
4x1

112.5
67.5
185

6x5
6x5
4x1

Tonnage

Reps

9490
5650
4580

77
77
27

Day 4
Squat
Bench

147.5
87.5

3x1
3x1

Day 4
Squat
Bench

Day 5
Squat
Bench
Deadlift

112.5
67.5
185

5x5
5x5
3x1

Day 5
Squat
Bench
Deadlift

Tonnage

Reps

7620
4540
3560

62
62
21

Lift
Squat
Bench
Deadlift

Lift
Squat
Bench
Deadlift

Week 3
Day 1
Squat
Bench
Deadlift

kg
130
77.5
162.5

SxR
5x4
5x4
5x4

140
82.5

4x3
4x3

Day 3
Squat
Bench
Deadlift

122.5
72.5
175

5x5
5x5
4x3

Day 4
Squat
Bench

147.5
87.5

AMRAP
AMRAP

Day 5
Squat
Bench
Deadlift

112.5
67.5
185

6x6
6x6
AMRAP

Day 2
Squat
Bench

Lift
Squat
Bench
Deadlift

Tonnage

Reps

12570
7480
6830

93-103
93-103
32-42

Enter maxes
Unit: kg
Squat: 174.4
Bench: 103
Deadlift: 218

Daily min
140
82.5
175

147.5
87.5
185

Accessories
Day 1
Day 2
Day 3
Day 4
Rows
Cleans
Rows
Cleans
Pullups
Chins
Pullups
Chins
Facepulls Rear delt Facepulls Rear delt
chest75100shoulder5075
back75100
bicep5075
tris5075
Resources
High Frequency Training
Strengtheory.com/high-frequency-training-for-a-bigger
Strengtheory.com/your-drug-free-muscle-and-strength
Strengtheory.com/bulgarian-manual
Why you should be doing more pullups part 1 - GZCL
Why you should be doing more pullups part 2 - GZCL

Other
Strengtheory.com/speed-kills-2x-the-intended-bar-spee
Strengtheory.com/what-i-learned-to-squat-500
Strengtheory.com/what-i-learned-on-the-way-to-bench
Strengtheory.com/what-i-learned-to-deadlift-500-poun

Daily max
157.5
92.5
195

Day 5
Rows
Pullups
Facepulls
back75100

Week 3 plus set

165
97.5
207.5

Rest
Squat
Bench
Deadlift

Reps
6-7
8-9
10+

Rest
135
77.5
165

kg
2.5
5
7.5

142.5
82.5
175

Do as many
reps as
possible on
the + sets
in week 3,
then
increase
training
max
accordingly

140
82.5
177.5

147.5
87.5
187.5

y-training-for-a-bigger-total-research-on-highly-trained-norwegian-powerlifters
-muscle-and-strength-potential-part-2
ual
pullups part 1 - GZCL
pullups part 2 - GZCL

the-intended-bar-speed-yields-2x-the-bench-press-gains
-to-squat-500
-on-the-way-to-benching-350-pounds
-to-deadlift-500-pounds

142.5
82.5
176.25