There was a site outlining the whole program in detail but for some reason its been down the past couple days.
I’ll do my best to describe it.
First, this is a copy/paste of my excel sheet on the program:
BTN Press Med Grip 3x12
Pull over 1x20
Barbell or Dumbell Row 3x15
Stiff Leg Deadlift 1x15
Shrug to failure
Pull over 1x20
BTN Press is self explanatory.
For the squats you take your estimated 10RM and do it 20 times. The idea is to take it slow, take a few big breaths every rep. I do this from rep 1 to 20. You really have to take your time, and this is supposed to be HARD. The last 5 reps should be doubtful.
The pull-overs I use a light dumbell, like 15lbs and focus on the stretch of the rib cage. Really fill your self with air every rep.
The program calls for barbell rows, but my back and hamstrings couldn’t stay static with a weight that would actually challenge my lats, so I switched to dumbbell rows.
After the SLDL, you don’t put the bar down, but do the shrugs until your grip or traps fail. Whichever is first.
Finish off with another set of pull-overs.
This program is to be done 2-3 times a week, upping the weight wherever possible with the most emphasis put on squat weight.
Also, drink a gallon or 4 liters of milk a day, in addition to your regular meals. This is important. It ups your calories, and protein in-take and “Milk does the body good.”
These are all the details I can remember. There is a text only version of the site/program cached on google with some more information and anecdotes if you search for “squats and milk moonfruit” or something similiar.
My younger brother has been doing this program for 4 weeks and put on 10 pounds.
I started with Starting Strength, then fooled around on 5x5’s my short training career and while I gained some strength I have never gained a lot of weight.
For the record, I know my squat of 245 is pathetic, but I started with a squat of 95lbs at a bodyweight of 135.