Week 1 5 rep max
Week 2 3 rep max
Week 3 2 rep max
Week 4 deload/bodyweight movements
Day 1
Mobility Work
Power Clean from floor 5x2 (primarily done as a warm up and
because doing explosive work helps my strength work)
Back Squat ramping up to 5/3/2 rep max at RPE9
3x3 paused squats at 60-70% of top set
The following are done in a circuit
3x10-12 Hanging Leg Raises
3x10-12 Glute Ham Raises
5x3 Box Jumps
Day 2
Paused Bench Press ramping up to 5/3/2 rep max at RPE9
1xAMRAP at 70% Bench
5x5 Push Press
5x5 Weighted Pull Ups
3x10-12 DB Rows
Bodybuilding style assistance for shoulders and arms
Day 3
Mobility Work
Power Clean from floor 5x2
Front Squat ramping up to 5/3/2 rep max at RPE9
3x3 paused squats at 60-70% of top set
The following are done in a circuit
3x10-12 Hanging Leg Raises
3x10-12 Glute Ham Raises
5x3 Box Jumps
Day 4
Push Press ramping up to 5/3/2 rep max at RPE9
1xAMRAP at 70% Push Press
5x5 Paused Bench
5x5 Weighted Pull Ups
3x10-12 DB Rows
Bodybuilding style assistance for shoulders and arms
Day 5
Mobility work
Power Clean from floor 5x2
Deadlift ramping up to 5/3/2 rep max at RPE9
Front squat to 1 rep max
3x3 paused squats at 60-70% of max
3x3 paused squats at 60-70% of top set
The following are done in a circuit
3x10-12 Hanging Leg Raises
3x10-12 Glute Ham Raises
5x3 Box Jumps
What are your specific goals?
It doesn’t look too bad, you’ll have to try it to see if it suits you. But personally, I couldn’t (and ‘most’) can’t use RPE 9/90%+ for more than a couple of weeks without burning out. And since you’re doing 3 sets @ maximum intensity, chances are you’ll be too exhausted from the main lift to put a great amount of effort into your accessory lifts.
This is what I am currently running:
Monday:
Squat - 3-5 rep max. x 4-5 sets
Front squat - 6-8 reps x 2 sets
High bar pause squat - 6-8 reps x 2 sets
Calve raises - 10-15 reps x 3 sets
Tuesday:
Bench - 3-5 rep max. x 4-5 sets
Paused Slingshot bench - 3 reps x 2-3 sets
Close grip bench - 6-8 reps x 2 sets
DB rows - 10-12 reps x 3 sets
Thursday:
Squat - 8 rep max. x 4-5 sets
Front squat - 10-12 reps - 2 sets
High bar pause squats - 10-12 reps x 2 sets
Calve raises - 10-15 reps x 3 sets
Friday:
Deadlift - 3-5 rep max. x 4-5 sets
Block pulls (just below knees) - 6-8 reps x 2 sets
SLDL - 6-8 reps x 2 sets
DB rows - 10-12 reps x 3 sets
Saturday:
Military press - 8 rep max. x 4-5 sets
Incline press - 10-12 reps x 3 sets
Skull crushers/EZ bar close grip - 8/8 reps x 3 sets
Hammer curls - 10-12 reps x 3 sets
Shrugs - 10-12 reps x 3 sets
I prefer to squat twice a week, and have 2 bench/upper body days too. I feel like right now, I only need 1 deadlift day to keep it sharp. I’m making solid gains on this split.
So basically, compare our programs and see what you think… haha!
- Achieve a 1500 total in the big 3
- Achieve a 405 front squat and 225 OHP
- Improve general athleticism
I’ve basically been doing this program for the past 2 months and I’ve PRed on every lift except OHP, so I’m increasing OHP volume. Edit: That’s while on a 14lb cut as well.
Gonna stick with
Bench 5/3/2 to max at RPE 9 followed by OHP 5x10 then
OHP to 5/3/2 to max at RPE 9 followed by Bench 5x10
instead of doing Push Press.
I like training high intensity, but I really feel it on the last week.