STRENGTH PHASE

Odd weeks

MONDAY – 1A WEDNESDAY – 1B FRIDAY – 1C
Bench press
5×5
Deadlift
5×5
Bench press
5×5
Back squat
5×5
Bench press
5×5
Back squat
5×5
Military press
5×5
Barbell rows
5×5
Military press
5×5

Even weeks

MONDAY – 2A WEDNESDAY – 2B FRIDAY – 2C
Back squat
5×5
Bench press
5×5
Back squat
5×5
Bench press
5×5
Deadlift
5×5
Bench press
5×5
Barbell rows
5×5
Military press
5×5
Barbell rows
5×5

* Warm-up sets are not listed

** For full program description read “BIG AND STRONG WITHOUT STEROIDS” (available on Amazon and iBooks)   

HYPERTROPHY PHASE

MONDAY – A

TUESDAY – B

THURSDAY – C SATURDAY – D

Bench press

3×12-8

Leg extensions
3×12-8
Standing lateral raises
3×12-8
Pull-ups
3×12-8

Incline dumbbell press

3×12-8

Leg press
3×12-8
Standing military press
3×12-8
Barbell rows
3×12-8

Dips

3×12-8

Back squat
3×12-8
Seated overhead EZ bar extension
3×12-8
Deadlift
3×12-8

Barbell biceps curls

3×12-8

Leg curls
3×12-8
Close grip bench press
3×12-8
Dumbbell shrugs
3×12-8

Hammer curl

3×12-8

Standing calf raises
3×12-8
Incline sit-ups
3×12-8
Bent-over raises
3×12-8

* Warm-up sets are not listed
** For full program description read “BIG AND STRONG WITHOUT STEROIDS” (available on Amazon and iBooks)   

STRENGTH PHASE 2

 MONDAY – A   WEDNESDAY – B  FRIDAY – C 
 Back squat
5×4
 Hang power clean
5×4
 Front squat
5×4
 Bench press
5×5
 Standing military press
5×5
 Dips
5×5
 Chin-ups
5×6
 Deadlift
5×6
 Barbell rows
5×6

* Warm-up sets are not listed

** For full program description read “BIG AND STRONG WITHOUT STEROIDS” (available on Amazon and iBooks)   

HYPERTROPHY PHASE 2

MONDAY – A

TUESDAY – B

THURSDAY – C SATURDAY – D

Bench press

5×5

Back squat
5×5
Standing military press
5×5
Deadlift
5×5

Seated dumbbell press

3×12-8

Barbell rows
3×12-8
Incline dumbbell press
3×12-8
Leg press
3×12-8

Lying EZ-bar triceps extensions

3×12-8

Barbell biceps curls
3×12-8
Close grip bench press
3×12-8
Dumbbell shrugs
3×12-8

Dips

3×12-8

Standing calf raises
3×12-8
Incline sit-ups
3×12-8
Pull-ups
3×12-8

* Warm-up sets are not listed
** For full program description read “BIG AND STRONG WITHOUT STEROIDS” (available on Amazon and iBooks)   

ADVANCED TRAINING PROGRAM

MONDAY – A WEDNESDAY – B FRIDAY – A
Bench press
5×2 (100%)
Deadlift
5×4 (90%)
Bench press
5×6 (80%)
Back squat
5×2 (100%)
Military press
5×4 (90%)
Back squat
5×6 (80%)
Dips
5×2 (100%)
Barbell rows
5×4 (90%)
Dips
5×6 (80%)
MONDAY – B WEDNESDAY – A FRIDAY – B
Deadlift
5×2 (100%)
Bench press
5×4 (90%)
Deadlift
5×6 (80%)
Military press
5×2 (100%)
Back squat
5×4 (90%)
Military press
5×6 (80%)
Barbell rows
5×2 (100%)
Dips
5×4 (90%)
Barbell rows
5×6 (80%)

* Warm-up sets are not listed
** For full program description read “BIG AND STRONG WITHOUT STEROIDS” (available on Amazon and iBooks)   

ACCUMULATION PHASE

Week 1

MONDAY – A WEDNESDAY – B FRIDAY – C SATURDAY – D
Back squat
6×3
Standing barbell military presses
6×3
Back squat
6×4
Standing barbell military presses
6×4
Barbell bench presses
6×3
Deficit halting deadlifts
6×3
Barbell bench presses
6×4
Deadlifts
6×4
Front squats
6×3
Close grip barbell bench presses
6×3
Front squats
6×4
Close grip barbell bench presses
6×4
Dips
6×3
Rack pulls
6×3
Dips
6×4
Barbell bent-over rows
6×4

Week 2

MONDAY – A WEDNESDAY – B FRIDAY – C SATURDAY – D
Back squat
6×3
Standing barbell military presses
6×3
Back squat
6×5
Standing barbell military presses
6×5
Barbell bench presses
6×3
Deficit halting deadlifts
6×3
Barbell bench presses
6×5
Deadlifts
6×5
Front squats
6×3
Close grip barbell bench presses
6×3
Front squats
6×5
Close grip barbell bench presses
6×5
Dips
6×3
Rack pulls
6×3
Dips
6×5
Barbell bent-over rows
6×5

Week 3

MONDAY – A WEDNESDAY – B FRIDAY – C SATURDAY – D
Back squat
6×3
Standing barbell military presses
6×3
Back squat
6×6
Standing barbell military presses
6×6
Barbell bench presses
6×3
Deficit halting deadlifts
6×3
Barbell bench presses
6×6
Deadlifts
6×6
Front squats
6×3
Close grip barbell bench presses
6×3
Front squats
6×6
Close grip barbell bench presses
6×6
Dips
6×3
Rack pulls
6×3
Dips
6×6
Barbell bent-over rows
6×6

* Warm-up sets are not listed
** For full program description read “BIG AND STRONG WITHOUT STEROIDS” (available on Amazon and iBooks)   

REALIZATION PHASE

Week 4

TUESDAY – A THURSDAY – B SATURDAY – C
Front squats
5×5
Standing barbell military presses
3X12-8
Back squats
5RM
Close grip barbell bench presses
5×5
Pull-ups
3×12-8
Barbell bench presses
5RM
Barbell bent-over rows
5×5
Dips
3×12-8
Deadlifts
5RM

Week 5

TUESDAY – A THURSDAY – B SATURDAY – C
Front squats
4×5
Standing barbell military presses
2X12-8
Back squats
3RM
Close grip barbell bench presses
4×5
Pull-ups
2×12-8
Barbell bench presses
3RM
Barbell bent-over rows
4×5
Dips
2×12-8
Deadlifts
3RM

Week 6

TUESDAY – A THURSDAY – B SATURDAY – C
Front squats
3×5
Standing barbell military presses
1X12-8
Back squats
1RM
Close grip barbell bench presses
3×5
Pull-ups
1×12-8
Barbell bench presses
1RM
Barbell bent-over rows
3×5
Dips
1×12-8
Deadlifts
1RM

* Warm-up sets are not listed
** For full program description read “BIG AND STRONG WITHOUT STEROIDS” (available on Amazon and iBooks)   

WEIGHTLIFTING

Week 1

MONDAY – A WEDNESDAY – B FRIDAY – C
Snatch
1RM(100%)
Clean and jerk
3×1 (95%)
Snatch
5×1 (90%)
Standing barbell military presses
5×2
Back squats
5×4
Deadlifts
5×6

Week 2

MONDAY – D WEDNESDAY – A FRIDAY – B
Clean and jerk
1RM
Snatch
3×1 (95%)
Clean and jerk
5×1 (90%)
Front squats
5×2
Standing barbell military presses
5×4
Back squats
5×6

Week 3

MONDAY – C WEDNESDAY – D FRIDAY – A
Snatch
1RM
Clean and jerk
3×1 (95%)
Snatch
5×1 (90%)
Deadlifts
5×2
Front squats
5×4
Standing barbell military presses
5×6

Week 4

MONDAY – B WEDNESDAY – C FRIDAY – D
Clean and jerk
1RM
Snatch
3×1 (95%)
Clean and jerk
5×1 (90%)
Back squats
5×2
Deadlifts
5×4
Front squats
5×6

* Warm-up sets are not listed
** For full program description read “BIG AND STRONG WITHOUT STEROIDS” (available on Amazon and iBooks)   

CONDITIONING

MONDAY – odd weeks WEDNESDAY – odd weeks FRIDAY – odd weeks
Back squat 5×5 Bench press 5×5 Deadlift 5×5
CIRCUIT:
1. Pulldowns 5×10
2. Standing dumbbell press 5×10
3. Lunges 5x(5+5)
CIRCUIT:
1. Seated cable rows 5×10
2. Dumbbell bench press 5×10
3. Goblet squat 5×10
CIRCUIT:
1. Pulldowns 5×10
2. Standing dumbbell press 5×10
3. Lunges 5x(5+5)
Back extensions 1xAMRAP Incline sit-ups 1xAMRAP Back extensions 1xAMRAP
Treadmill 3×3 min Treadmill 4×3 min Treadmill 5×3 min
MONDAY – even weeks WEDNESDAY – even weeks FRIDAY – even weeks
Back squat 5×5 Bench press 5×5 Deadlift 5×5
CIRCUIT:
1. Seated cable rows 5×10
2. Dumbbell bench press 5×10
3. Goblet squat 5×10
CIRCUIT:
1. Pulldowns 5×10
2. Standing dumbbell press 5×10
3. Lunges 5x(5+5)
CIRCUIT:
1. Seated cable rows 5×10
2. Dumbbell bench press 5×10
3. Goblet squat 5×10
Incline sit-ups 1xAMRAP Back extensions 1xAMRAP Incline sit-ups 1xAMRAP
Treadmill 3×3 min Treadmill 4×3 min Treadmill 5×3 min

* Warm-up sets are not listed
** For full program description read “BIG AND STRONG WITHOUT STEROIDS” (available on Amazon and iBooks)