This program is great for anyone who is an intermediate or even advanced lifter. It's designed with proper periodization and auto-regulation to maximize recovery and also utilizes exercise rotation in order to avoid strength plateaus. Before running this routine, please read the mini-guide below in order to understand certain things and how to run it properly.

Upper Intensity

• Bench Press Variation
  • Week 1: 5x5 @ 75%
  • Week 2: 5x3 @ 82.5%
  • Week 3: 6x2 @ 87.5%
  • Week 4: 100%+ (Attempt a new 1RM PR)
• Barbell Floor Press 4x10 @ RPE 8
• Dumbbell Press 4x10 @ RPE 8
• Weighted Chinup 5x5 @ RPE 8
• Rack Pull (Above knee) 5x5 with 2s hold @ RPE 8-9
• Barbell Curls 5x5 @ RPE 8-9
• Tricep Overhead Extension 4x12 @ RPE 8-9
• Rear Delt Flyes 4x12 @ RPE 8-9

Lower Intensity (Squat Heavy, Deadlift Volume)

• Squat Variation
  • Week 1: 5x5 @ 75%
  • Week 2: 5x3 @ 82.5%
  • Week 3: 6x2 @ 87.5%
  • Week 4 (Optional): 100%+ (Attempt a new 1RM PR)
• Partial ROM Deadlift Variation (Block pull, rack pull, etc) 4x8 @ RPE 8
• Romanian Deadlift 5x5 @ RPE 8
• Leg Extensions 4x12 @ RPE 8-9
• Cable Crunches 4x12 @ RPE 8-9
• Calve Raises 5x12 @ RPE 9-10

Upper Volume

• Conventional Bench Press 4x10 @ RPE 8
• Dumbbell Floor Press 3x10 @ RPE 8
• Overhead Press Variation
  • Week 1: 5x5 @ 75%
  • Week 2: 5x3 @ 82.5%
  • Week 3: 6x2 @ 87.5%
  • Week 4: 100%+ (Attempt a new 1RM PR)
• Lat Pulldown 4x10 @ RPE 8-9
• Power Shrugs 4x10 @ RPE 8-9
• Incline Dumbbell Curls 4x10 @ RPE 8-9
• Tricep Overhead Extension 4x10 @ RPE 8-9
• Rear Delt Flyes 4x12 @ RPE 8-9

Lower Intensity (Deadlift Heavy, Squat Volume)

• Conventional Back Squat 4x8 @ RPE 8
• Deadlift Variation
  • Week 1: 5x5 (4 warm up sets, 1 heavy set of 5 @ RPE 8-9)
  • Week 2: 5x3 (4 warm up sets, 1 heavy triple @ RPE 8-9)
  • Week 3: 5x2 (4 warm up sets, 1 heavy double @ RPE 8-9)
  • Week 4: (4 warm up sets, 1 set where you attempt a new 1RM PR)
• Romanian Deadlifts 4x10 @ RPE 8
• Leg Extensions 4x12 @ RPE 8-9
• Cable Crunches 4x12 @ RPE 8-9
• Calve Raises 5x12 @ RPE 8-9

Routine Guidelines

What is RPE?

RPE stands for Rate of Perceived Exertion and is a tool used to rate the subjective difficulty of a set. A 1-10 scale is typically used, with anything 6 and below being used for warmup or speed work. The part of the scale that is most important is as followed:

• RPE 10: This means that the set was very difficult and you could not have gotten another rep. If you did 10 reps, then the weight you used is your absolute 10 rep max.
• RPE 9: This means that the set was difficult but you probably could have gotten one more rep if you pushed hard. If you did a set of 10, you probably used your 11 rep max.
• RPE 8: This set was moderately difficult, but you could have gotten 2 more reps. If you did a set of 10, you probably used your 12 rep max.
• RPE 7: The set was relatively easy and you could have gotten 3 more reps. If you did a set of 10, you probably used your 13 rep max.

So with this, you can now understand what "1x5 @ RPE 8" would mean. It would mean that you are to perform 1 set of 5 and leave 2 reps in the tank (use your 7 rep max for 5 reps).

Exercise Rotation

After every 4 week cycle you will start a new 4 week cycle with a different lift variation. So weeks 1-4 may be a conventional bench press, which you would then follow with a 4 week cycle of close grip bench press. Doing this is VERY important and is the main driver of progress in this routine.

Progression System

• Intensity days: For intensity days, you are to follow the rep and set schemes listed with the percentages prescribed. For MOST people, this should result in an RPE of 8 on most sets. If you find that at any point your sets start to feel like an RPE of 9 or more, you may need to slightly reduce the percentages used on that day. The percentages should always be based off of your most recent PR, so after a 4 week cycle you hit a new PR, you will then be using more weight the next time you do a 4 week cycle with that lift.
• Volume days & Accessories: Volume days and accessory lifts are a bit more relaxed in regards to progression. When you can hit the set and rep scheme at the prescribed RPE for all sets, increase the weight by five pounds. If at any point you can not complete the set and reps at the prescribed RPE for two workouts in a row or more, reduce the weight by five pounds.

Popular Bench/Squat/Deadlift Variations

• Bench Press
  • Close Grip Bench Press
  • Incline Bench Press
  • Board Press
  • Pin Press
• Squat
  • Front Squat
  • Box Squat
  • Zercher Squat
  • Belt Squat
• Deadlift
  • Sumo Deadlift
  • Behind the Back Deadlift (aka barbell hack squat)
  • Rack/Block Pull
  • Jefferson Deadlift