Main Lift
Bench Press
The king of upper body pushing strength. Build your chest, shoulders, and triceps with the movement that has stood the test of time.
5 sets × 10 reps
Every session is built around one heavy compound movement. Master the basics, add weight over time, and leave room for the rest of your life. That is the whole program.
Every session starts with one major compound lift performed heavy — low reps, high effort, full focus. After that, two supporting compound movements fill out the session at moderate weight and higher reps.
No isolation work. No machines. No fluff. Just the movements that have built strong, capable bodies for decades — done consistently, with progressive overload, four days a week.
The king of upper body pushing strength. Build your chest, shoulders, and triceps with the movement that has stood the test of time.
Builds shoulder strength and stability. Complements the bench press and keeps your pressing balanced.
A compound push that hammers the chest and triceps with your own bodyweight. Add weight when it gets easy.
The most complete strength movement in existence. Pulls everything together — hamstrings, glutes, back, core, and grip. Nothing builds total body strength like pulling heavy from the floor.
A lighter hinge variation that isolates the hamstrings and glutes. Perfect complement to the conventional deadlift.
Builds the upper back and lats. Keeps your pulling strength balanced with all the deadlift work.
The foundation of lower body strength. Squats build legs, glutes, and core while demanding more from your body than almost any other movement. There is no shortcut here — just the bar and the work.
A brutal single-leg movement that exposes imbalances and builds each leg independently. Harder than it looks.
A lighter squat variation that reinforces position and builds quad volume without taxing your spine.
The ultimate test of relative strength. Pull ups build width, thickness, and grip while requiring nothing but a bar and your bodyweight. If you cannot do them yet, start with assisted — you will get there.
A strict barbell row from the floor. Builds raw upper back strength and teaches you to pull with your back, not your arms.
Keeps your shoulders healthy and your posture strong. One of the most underrated movements in any program.
The first two weeks should feel almost too easy. You are building the habit, learning the movements, and preparing your joints for the work ahead. Ego has no place in week one.
When you hit the top of your rep range on all sets, add a small amount of weight next session. For lower body lifts, add 5 to 10 lbs. For upper body, add 2.5 to 5 lbs. Small jumps compound over time.
A heavy squat with bad form builds injury, not muscle. Record yourself. Get feedback. Prioritize position over weight on the bar. The weight will come.
Three days off is not laziness — it is where the adaptation happens. Sleep, eat enough protein, and do not feel guilty about the couch on Tuesday. You earned it.