The philosophy
A four-day barbell strength program built around the squat, bench, deadlift, and overhead press. Train in the 3-6 rep range with long rest periods to maximize force production and central nervous system recruitment. Anchor compounds open each session while paired accessory lifts reinforce the main pattern and shore up weak points. Run it for 6 weeks, adding small load increments to the top sets each week while keeping bar speed crisp. Best suited for lifters who can already perform the main barbell lifts with sound technique.
Week one, in full
The first week is open. Read it, then train it.
Lower A — Squat Focus
Day 1
- Barbell Back Squat5 × 3–5
- Romanian Deadlift4 × 5–6
- Barbell Hip Thrust3 × 5–6
Upper A — Bench Focus
Day 2
- Barbell Bench Press5 × 3–5
- Barbell Bent-Over Row4 × 5–6
- Overhead Press3 × 4–6
Lower B — Deadlift Focus
Day 4
- Conventional Deadlift4 × 3–4
- Front Squat4 × 4–6
- Barbell Hip Thrust3 × 5–6
Upper B — Press & Pull
Day 5
- Overhead Press5 × 3–5
- Weighted Pull-Up4 × 4–6
- Close-Grip Bench Press3 × 5–6
The remaining weeks
The full prescriptions for weeks 2 through 6 — loads, progressions, and deloads — are written for members.
Begin this season
All 6 weeks, logged set by set, adapted to how you recover. Founding members lock the founding rate for life — $14.99 a month or $99 a year — with founding standing and early access to what the house builds next.
Begin this season