Experience
Free personalized workout plan
Day 1: Muscle Group(s): None... | Day 2: Rest | Day 3: Muscle Group(s): None... | Day 4: Rest | Day 5: Rest | Day 6: Muscle Group(s): None... | Day 7: Rest |
The program is relatively simple. Each workout revolves around the big 4 lifts — the squat, the bench press, the deadlift, and the overhead press — and is composed of three types of exercises:
Tier 1 lift progression
Start with three reps for five sets, with your last set AMRA, adding weight workout to workout. When base volume of 15 is missed (because you did not think you could do 1-2 more, not because of actual failure), then you drop to 6 sets of 2 (or 4 sets of 3 reps), last set AMRAP (6x2+ or 4x3+) at the SAME WEIGHT. This would start progression again, adding weight workout to workout until failure to achieve base volume of 12. Once failure with 6x2+ (4x3+) occurs then the reps would drop a third step to one rep per set for 10 sets (or 5 sets of 2 reps), last set AMRAP (10x1+ or 5x2+). Continue to add weight workout to workout. When failure to reach base volume of 10 occurs rest for 2-3 days and then retest for new 5RM.
Tier 2 lift progression
Start with something reasonable - maybe 35-50% as it's higher volume - only go to 80%
Progress 3 sets of 10 reps (3x10), adding weight workout to workout, until failure to reach base volume of 30 reps (32 modified). When failure to reach base volume occurs, drop to 3 sets of 8 and continue to add weight. This, too, will eventually end with failure to reach base volume of 24. Once 3x8 is not able to be achieved, drop to 3x6. Once failure to reach base volume of 18, you RESET back to 3x10, at a slightly heavier weight than your previous 3x10.
*Optional: Choose from Dropdown to Change Your Main Tier 2 Lift or you can add one with the same sets and reps
T2 EXERCISE DROP DOWN MENU
Opt Tier 2
Legs Up Bench
Close Grip Bench Press
Paused Bench
Incline Bench
Front Squat
Barbell Row
Sumo Deadlift
Tier 3 lift progression
Progress 3 sets of 15 reps, with your last set AMRAP. Once the weight can be lifted at 15/15/25, an increase in weight should occur. Be modest in this progression as T3 movements will have lower thresholds of weight increases.
*Recommendation is to add at least 1 Tier 3 up to 2 for each day from the dropdown menu, based upon your perceived weaknesses, which also compliments the day's main lift. For example, a DB Shoulder Press. Of course, you're perfectly free to add any Tier 3 you want, and/or not to do T3 warmup sets - it's your program after all. Customize Tier 2 and 3 on the Dropdowns Tab. The sets and reps are the same with the tier 3 exercise listed on the program below.
T3 EXERCISE DROP DOWN MENU
Opt Tier 3
Bicep Curls, Cable Crunch, Cable Row, Calf Raises, Chest Flyes, Chest-Supported Row, Close-Grip Pulldown, DB Batwing Row, DB Curls, DB Hammer Curl, DB Row, DB Seated Press, Dips (Weighted)Dips (Assisted), Dumbbell Pullover, EZ Bar Curl, EZ Bar Curl (Reverse), EZ Bar Pullover, Face Pulls (Cable), Flat DB Bench, Glute Pull Through, Goblet Squat, Good Mornings, Hammer Curl, Hip Thrust, Incline DB Bench, Lateral Raises, Lat Pulldowns, Leg Curls, Leg Extensions, Leg Press, Lunges, Machine Pull-Over, Machine Side Raise, Rack Pull, Rear Delt Flye, Reverse Curls, Romanian DL, Seated DB Press, Shrugs, Side DB Raise, Side Lateral, Skull Crusher, Split Step Ups, Tricep Extension, Tricep Pushdowns, Upright Row, Weighted Hyperextensions
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 5 sets | 3, 3, 3, 3, AMAP reps | 60s | |
2. Barbell Bench Press | 3 sets | 10 reps | 120s | |
3. Lat Pulldown | 3 sets | 15, 15, AMAP reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 5 sets | 3, 3, 3, 3, AMAP reps | 60s | |
2. Barbell Deadlift | 3 sets | 10 reps | 120s | |
3. Cable Triceps Pressdown![]() | 3 sets | 15, 15, AMAP reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 5 sets | 3, 3, 3, 3, AMAP reps | 60s | |
2. Standing Barbell Military Press (AKA Overhead Press) | 3 sets | 10 reps | 120s | |
3. Dumbbell Lateral Raise![]() | 3 sets | 15, 15, AMAP reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press) | 5 sets | 3, 3, 3, 3, AMAP reps | 60s | |
2. Barbell Squat | 3 sets | 10 reps | 120s | |
3. Dumbbell Lateral Raise![]() | 3 sets | 15, 15, AMAP reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 6 sets | 2, 2, 2, 2, 2, AMAP reps | 60s | |
2. Barbell Deadlift | 3 sets | 10 reps | 120s | |
3. Leg Extensions | 3 sets | 15, 15, AMAP reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 6 sets | 2, 2, 2, 2, 2, AMAP reps | 60s | |
2. Barbell Deadlift | 3 sets | 8 reps | 120s | |
3. Cable Triceps Pressdown![]() | 3 sets | 15, 15, AMAP reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 5 sets | 3, 3, 3, 3, AMAP reps | 60s | |
2. Standing Barbell Military Press (AKA Overhead Press) | 3 sets | 10 reps | 120s | |
3. Dumbbell Lateral Raise![]() | 3 sets | 15, 15, AMAP reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press) | 6 sets | 2, 2, 2, 2, 2, AMAP reps | 60s | |
2. Barbell Squat | 3 sets | 8 reps | 120s | |
3. Cable Triceps Pressdown![]() | 3 sets | 15, 15, AMAP reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 10 sets | 1, 1, 1, 1, 1, 1, 1, 1, 1, AMAP reps | 60s | |
2. Barbell Bench Press | 3 sets | 6 reps | 120s | |
3. Standing Leg Curl![]() | 3 sets | 15, 15, AMAP reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 10 sets | 1, 1, 1, 1, 1, 1, 1, 1, 1, AMAP reps | 60s | |
2. Barbell Deadlift | 3 sets | 6 reps | 120s | |
3. Cable Triceps Pressdown![]() | 3 sets | 15, 15, AMAP reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 10 sets | 1, 1, 1, 1, 1, 1, 1, 1, 1, AMAP reps | 60s | |
2. Standing Barbell Military Press (AKA Overhead Press) | 3 sets | 6 reps | 120s | |
3. Dumbbell Lateral Raise![]() | 3 sets | 15, 15, AMAP reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press) | 10 sets | 1, 1, 1, 1, 1, 1, 1, 1, 1, AMAP reps | 60s | |
2. Barbell Squat | 3 sets | 6 reps | 120s | |
3. Leg Extensions | 3 sets | 15, 15, AMAP reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 1 set | 5 reps | 60s | 5 RM |
2. Barbell Bench Press | 3 sets | 10 reps | 120s | |
3. Dumbbell Lateral Raise![]() | 3 sets | 15, 15, AMAP reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 1 set | 5 reps | 60s | 5 RM |
2. Barbell Deadlift | 3 sets | 10 reps | 120s | |
3. Cable Triceps Pressdown![]() | 3 sets | 15, 15, AMAP reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 1 set | 5 reps | 60s | 5 RM |
2. Standing Barbell Military Press (AKA Overhead Press) | 3 sets | 10 reps | 120s | |
3. Dumbbell Lateral Raise![]() | 3 sets | 15, 15, AMAP reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press) | 1 set | 5 reps | 60s | 5 RM |
2. Barbell Squat | 3 sets | 10 reps | 120s | |
3. Dumbbell Lateral Raise![]() | 3 sets | 15, 15, AMAP reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 5 sets | 3, 3, 3, 3, AMAP reps | 60s | |
2. Barbell Bench Press | 3 sets | 10 reps | 120s | |
3. Leg Extensions | 3 sets | 15, 15, AMAP reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 5 sets | 3, 3, 3, 3, AMAP reps | 60s | |
2. Barbell Deadlift | 3 sets | 10 reps | 120s | |
3. Standing Dumbbell Biceps Curl | 3 sets | 15, 15, AMAP reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 5 sets | 3, 3, 3, 3, AMAP reps | 60s | |
2. Standing Barbell Military Press (AKA Overhead Press) | 3 sets | 10 reps | 120s | |
3. Dumbbell Lateral Raise![]() | 3 sets | 15, 15, AMAP reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press) | 5 sets | 3, 3, 3, 3, AMAP reps | 60s | |
2. Barbell Squat | 3 sets | 10 reps | 120s | |
3. Lying Leg Curls | 3 sets | 15, 15, AMAP reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 6 sets | 2, 2, 2, 2, 2, AMAP reps | 60s | |
2. Barbell Bench Press | 3 sets | 10 reps | 120s | |
3. Cable Triceps Pressdown![]() | 3 sets | 15, 15, AMAP reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 6 sets | 2, 2, 2, 2, 2, AMAP reps | 60s | |
2. Barbell Deadlift | 3 sets | 8 reps | 120s | |
3. Dumbbell Lateral Raise![]() | 3 sets | 15, 15, AMAP reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 6 sets | 2, 2, 2, 2, 2, AMAP reps | 60s | |
2. Standing Barbell Military Press (AKA Overhead Press) | 3 sets | 8 reps | 120s | |
3. Standing Dumbbell Biceps Curl | 3 sets | 15, 15, AMAP reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press) | 6 sets | 2, 2, 2, 2, 2, AMAP reps | 60s | |
2. Barbell Squat | 3 sets | 8 reps | 120s | |
3. Dumbbell Lateral Raise![]() | 3 sets | 15, 15, AMAP reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 10 sets | 1, 1, 1, 1, 1, 1, 1, 1, 1, AMAP reps | 60s | |
2. Barbell Bench Press | 3 sets | 6 reps | 120s | |
3. Leg Extensions | 3 sets | 15, 15, AMAP reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 10 sets | 1, 1, 1, 1, 1, 1, 1, 1, 1, AMAP reps | 60s | |
2. Barbell Deadlift | 3 sets | 6 reps | 120s | |
3. Cable Triceps Pressdown![]() | 3 sets | 15, 15, AMAP reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 10 sets | 1, 1, 1, 1, 1, 1, 1, 1, 1, AMAP reps | 60s | |
2. Standing Barbell Military Press (AKA Overhead Press) | 3 sets | 6 reps | 120s | |
3. Standing Dumbbell Biceps Curl | 3 sets | 15, 15, AMAP reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press) | 10 sets | 1, 1, 1, 1, 1, 1, 1, 1, 1, AMAP reps | 60s | |
2. Barbell Squat | 3 sets | 6 reps | 120s | |
3. Dumbbell Lateral Raise![]() | 3 sets | 15, 15, AMAP reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 1 set | 5 reps | 60s | 5 RM |
2. Barbell Bench Press | 3 sets | 10 reps | 120s | |
3. Leg Extensions | 3 sets | 15, 15, AMAP reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 1 set | 5 reps | 60s | 5 RM |
2. Barbell Deadlift | 3 sets | 10 reps | 120s | |
3. Cable Triceps Pressdown![]() | 3 sets | 15, 15, AMAP reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 1 set | 5 reps | 60s | 5 RM |
2. Standing Barbell Military Press (AKA Overhead Press) | 3 sets | 10 reps | 120s | |
3. Standing Dumbbell Biceps Curl | 3 sets | 15, 15, AMAP reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press) | 1 set | 5 reps | 60s | 5 RM |
2. Barbell Squat | 3 sets | 10 reps | 120s | |
3. Dumbbell Lateral Raise![]() | 3 sets | 15, 15, AMAP reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Squat | 5 sets | 3, 3, 3, 3, AMAP reps | 60s | |
2. Barbell Bench Press | 3 sets | 10 reps | 120s | |
3. Standing Leg Curl![]() | 3 sets | 15, 15, AMAP reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 5 sets | 3, 3, 3, 3, AMAP reps | 60s | |
2. Barbell Deadlift | 3 sets | 10 reps | 120s | |
3. Cable Triceps Pressdown![]() | 3 sets | 15, 15, AMAP reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 5 sets | 3, 3, 3, 3, AMAP reps | 60s | 5 RM |
2. Standing Barbell Military Press (AKA Overhead Press) | 3 sets | 10 reps | 120s | |
3. Standing Dumbbell Biceps Curl | 3 sets | 15, 15, AMAP reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press) | 5 sets | 3, 3, 3, 3, AMAP reps | 60s | |
2. Barbell Squat | 3 sets | 10 reps | 120s | |
3. Dumbbell Lateral Raise![]() | 3 sets | 15, 15, AMAP reps | 90s |
You made it! This week:
TEST for your main lift 5RM's
REST your T2 and T3 lifts
Maybe do some Cardio
(or not)
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Bench Press | 5 sets | 3, 3, 3, 3, AMAP reps | 60s | |
2. Barbell Deadlift | 3 sets | 10 reps | 120s | |
3. Cable Triceps Pressdown![]() | 3 sets | 15, 15, AMAP reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Barbell Deadlift | 5 sets | 3, 3, 3, 3, AMAP reps | 60s | 5 RM |
2. Standing Barbell Military Press (AKA Overhead Press) | 3 sets | 10 reps | 120s | |
3. Standing Dumbbell Biceps Curl | 3 sets | 15, 15, AMAP reps | 90s |
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1. Standing Barbell Military Press (AKA Overhead Press) | 5 sets | 3, 3, 3, 3, AMAP reps | 60s | |
2. Barbell Squat | 3 sets | 10 reps | 120s | |
3. Dumbbell Lateral Raise![]() | 3 sets | 15, 15, AMAP reps | 90s |
See More Similar Workouts
See More Similiar split workouts
See More Workouts with similar equipment
See More 3 day workouts that are 38 minutes
See More Workouts with similar exertion and cardio intensity
Find your perfect workout
Answer a few questions and find a workout plan personalized to you.