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AdvancedStrength
Ultimate Strength-Focused Plan
Heavy compound movements, low reps, long rest. Pure strength building.
Duration
8 weeks
Level
Advanced
Equipment
Full Gym
Goal
Max Strength
Overview
This program is for lifters who want to get as strong as possible. It's built around the big 4: squat, bench, deadlift, and overhead press. Low reps, heavy weights, long rest.
The Split (4 days/week)
Monday: Squat Day
- •Back Squat: 5x3 @ 85% 1RM (3-4 min rest)
- •Pause Squat: 3x3 @ 70% (3 min rest)
- •Front Squat: 3x5 (2 min rest)
- •Leg Press: 3x8 (90s rest)
- •Ab Wheel: 3x10
Tuesday: Bench Day
- •Bench Press: 5x3 @ 85% (3-4 min rest)
- •Close-Grip Bench: 3x5 (2 min rest)
- •Incline DB Press: 3x8 (90s rest)
- •Weighted Dips: 3x6 (2 min rest)
- •Tricep Pushdowns: 3x12
Thursday: Deadlift Day
- •Deadlift: 5x2 @ 87% (4 min rest)
- •Deficit Deadlift: 3x3 (3 min rest)
- •Barbell Row: 4x5 (2 min rest)
- •Pull-Ups: 4x6 (90s rest)
- •Face Pulls: 3x15
Friday: Overhead Press Day
- •Overhead Press: 5x3 @ 85% (3-4 min rest)
- •Push Press: 3x3 (2 min rest)
- •Lateral Raises: 4x12 (45s rest)
- •Barbell Curl: 3x8 (60s rest)
- •Farmer's Walk: 3x60s
Peaking Protocol
Weeks 1-4: Work at prescribed percentages. Add 2.5% each week.
Weeks 5-6: Reduce volume (3x3 instead of 5x3), test new maxes in week 6.
Weeks 7-8: Deload, then test 1RMs.