This is a very simple program designed to get maximum results. It’s a hybrid of several popular lifting programs (Wendler, Cube, Etc.) and has been tested with hundreds of clients over 10 years.  If you follow it, it works, you get stronger, period.

This is not a competitive powerlifting program, although it can easily be modified to make one. Many people have used this program, or similar ones, to compete for many years.  This program has you working at sub-maximal weight percentages so recovery time is much better, but still allowing for strength growth. This is a great strength program for the average jane/joe or a person competing in a non-lifting sport to use as a supplement to other training.

You will rotate among four basic lifts each week:

Squat

Deadlift

Push Press

Bench Press

You will do three warm up sets and three work sets…done.