WEEK A
| MONDAY |
| Squat |
| Benchpress |
| Deadlift |
| TUESDAY |
| Upright row |
| Leg press |
| Front squat |
| Deadlift (straps) |
| WEDNESDAY |
| Half squats |
| Incline Press |
| Deadlift (from blocks) |
| Thursday |
| Front squats |
| Shrugs |
| Bench press (from sticking point) |
| Friday |
| Benchpress |
| Seated squats |
| Partial deadlifts |
WEEK B
| MONDAY |
| Squat |
| Benchpress |
| Deadlift |
| TUESDAY |
| Fast deadlifts |
| Full squats |
| Leg press |
| WEDNESDAY |
| Hack squat |
| Pullover |
| Decline bench press |
| Dips |
| Thursday |
| Leg press |
| Front squat |
| Incline press |
| Friday |
| Upright row |
| Bench press |
| Dealift off blocks (straps) |
| Inclines |
Repetitions of 5-4-3-2-1 with increasingly heavier weights are employed for all exercises.