Workout A
Bench Press 3x5
Squat 3x5
Row 3x5
Workout B
Military Press 3x5
Deadlift 3x5*
Chin Up 3x5
Warm up sufficiently and take all sets to 1 or 2 reps short of failure.
*You can choose to either use the same weight across all sets (ex: 225 for all 3 sets of 5), or ramp the weights up by 10-20lbs each set (ex: 205x5, 225x5, 245x5), and make your 3rd set your all-out/max effort/“money set.”
Frequency
3x per Week
Alternate between workouts A and B. Perform 3 workouts per week on non-consecutive days (1-on/1-2-off)
Example: Mon-A, Wed-B, Fri-A, Sun-B, Tues-A, Thurs-B, etc.
Mon-A, Wed-B, Fri-A, Mon-B, Wed-A, Fri-B.
2x per Week
Alternate between workouts A and B, and allow 2-3 days rest between workouts (1-on/2-3-off)
Example: Mon-A, Thurs-B, Sun-A, Wed-B, etc.
Mon-A, Thurs-B, Mon-A, Thurs-B, etc.
Who should use this?
-Beginners who can't handle Starting Strength or Stronglifts
-Dieters looking to preserve strength while cutting fat
-Athletes involved in other sport specific activities who must keep weight training to a minimum.
