Program Instructions

A) The aim of a beginner is to progress linearly as your body will adapt very quickly to training which
means initial strength and size gains will come fast. To maximize this progress, the goal of the program
is to try and get stronger every single workout.

B) The beginning of the program starts on the tab "5's & 10's Wave" and goes in order from there
ending with the "3 & 8's wave" as the last training cycle of the program. To initiate the routine just
follow the protocol exactly as written starting with Day 1. The days of the week on which you train may
be specified to your personal schedule provided you have at least one day of rest in between workouts
and order of the workouts are done exactly the same as I have written. Once you complete the week
you will start back over on day 1 again next week, however this time following the instructions I have
written below.

C) The exercises highlighted in green are your main movements which you will focus all of your strength
gains on. The goal with these green highlighted exercises will be to increase the amount of weight you
did from last weeks workout by 2.5-5 kg. Let's say on training cycle 1, Day 1 you did 50kg for 3 sets of 5
on squats. Day 1 the next week you would aim for 52.5-55kg for 3 sets of 5. The same goes for all the
other exercises highlighted in green.

D) The rest of the exercises have specific instructions on how many reps to stay shy of failure. This along
with the rep range will determine the amount of weight you use for those exercises. For instance,
training cycle 1 on Wednesday has front squats for 2 sets of 6-8 and instructs you to stay 2-3 reps shy of
failure. To figure this out, start warming up light with sets of 6-8, keep adding weight every set until you
hit a weight that puts you 2-3 reps shy of failure. Never forcefully add weight to the bar on non green
highlighted exercises, let it come naturally by following the protocol.

E) Keep repeating the training week over and over aiming to add weight on the green highlighted
exercises every single repeat workout until you reach a plateau and are not able to add weight to the
bar. When this happens 2 sessions in a row for any green exercise, start the next training cycle/wave.
Everything will work exactly the same in the new training cycle/wave however the rep ranges and some
exercises change to keep progress going.
F) Also any exercises in yellow are at your discretion to change. I recomend the exercises I have listed
however feel free to choose any other exercises AS LONG AS the movement on the lower body day is a
squat variation and the movement on the upper body day is a bench/OHP variation
 Day 1

EXERCISE SETS REPS LOAD Notes

2.5-5kg heavier
Squat 3 5 than last week
Bench 2.5-5kg heavier
Press 3 5 than last week
2.5-5kg heavier
Deadlif 3 5 than last week
Machine 2 reps shy of
rows 3-Feb 12 failure ~If this is your first week on this
training cycle work up to as heavy
Lat weight as possible for the prescribed
Pulldow 2 reps shy of reps/sets
n 3-Feb 12 failure
Reverse
Cable Fly 3-Feb 15 Go to failure
Tricep
Pushdow
n 4-Mar 15 Go to failure
Cable
Curl 4-Mar 15 Go to failure

Day 2

EXERCISE SETS REPS LOAD Notes

Front 2-3 reps shy of
Squat 2 6 to 8 failure
Dumbell 2-3 reps shy of
OHP 2 6 to 8 failure
Machine 2 reps shy of
rows 3 8 failure
Lat
Pulldow 2 reps shy of
n 3 8 failure
Hamstrin 2-3 reps shy of
g curls 3 10 failure
Leg
Extension 2-3 reps shy of
s 3 10 failure
Lateral
raises 3 15 1 rep shy of failure
Tricep
Rope 3 12 1 rep shy of failure
 Day 3

EXERCISE SETS REPS LOAD Notes

2.5-5kg heavier
Squat 3 10 than last week
Bench 2.5-5kg heavier
Press 3 10 than last week
Romanian 2.5-5kg heavier
Deadlif 3 10 than last week
Machine 2-3 reps shy of
rows 3-Feb 10 failure ~If this is your first week on this
training cycle work up to as heavy
Lat weight as possible for the prescribed
Pulldow 2-3 reps shy of reps/sets
n 3-Feb 10 failure
2-3 reps shy of
Facepulls 3-Feb 12 failure
Ab
exercise of
choice 4-Mar 10 Go to failure
Cable
Curl 4-Mar 12 Go to failure
 Day 1

EXERCISE SETS REPS LOAD Notes

2.5-5kg heavier
Squat 3 3 than last week
Bench 2.5-5kg heavier
Press 3 3 than last week
2.5-5kg heavier
Deadlif 3 3 than last week
Machine 2 reps shy of
rows 3-Feb 12 failure ~If this is your first week on this
training cycle work up to as heavy
Lat weight as possible for the prescribed
Pulldow 2 reps shy of reps/sets
n 3-Feb 12 failure
Reverse
Cable Fly 3-Feb 15 Go to failure
Tricep
Pushdow
n 4-Mar 15 Go to failure
Cable
Curl 4-Mar 15 Go to failure

Day 2

EXERCISE SETS REPS LOAD Notes

Front 2-3 reps shy of
Squat 2 4 to 6 failure
Dumbell 2-3 reps shy of
OHP 2 4 to 6 failure
Machine 2 reps shy of
rows 3 8 failure
Lat
Pulldow 2 reps shy of
n 3 8 failure
Hamstrin 2-3 reps shy of
g curls 3 10 failure
Leg
Extension 2-3 reps shy of
s 3 10 failure
Lateral
raises 3 15 1 rep shy of failure
Tricep
Rope 3 12 1 rep shy of failure
 Day 3

EXERCISE SETS REPS LOAD Notes

2.5-5kg heavier
Squat 3 10 than last week
Bench 2.5-5kg heavier
Press 3 10 than last week
Romanian 2.5-5kg heavier
Deadlif 3 10 than last week
Machine 2-3 reps shy of
rows 3-Feb 10 failure ~If this is your first week on this
training cycle work up to as heavy
Lat weight as possible for the prescribed
Pulldow 2-3 reps shy of reps/sets
n 3-Feb 10 failure
2-3 reps shy of
Facepulls 3-Feb 12 failure
Ab
exercise of
choice 4-Mar 10 Go to failure
Cable
Curl 4-Mar 12 Go to failure
 Day 1

EXERCISE SETS REPS LOAD Notes

2.5-5kg heavier
Squat 5 5 than last week
Bench 2.5-5kg heavier
Press 5 5 than last week
2.5-5kg heavier
Deadlif 3 5 than last week
One arm 2 reps shy of
rows 3-Feb 12 failure ~If this is your first week on this
training cycle work up to as heavy
Close grip weight as possible for the prescribed
lat 2 reps shy of reps/sets
pulldown 3-Feb 12 failure
Reverse
Cable Fly 3-Feb 15 Go to failure
Dumbell
skullcrush
er 4-Mar 15 Go to failure
Dumbell
curls 4-Mar 15 Go to failure

Day 2

EXERCISE SETS REPS LOAD Notes

Front 2-3 reps shy of
Squat 2 6 to 8 failure
Dumbell 2-3 reps shy of
OHP 2 6 to 8 failure
Chest
supported 2 reps shy of
rows 3 8 failure
Lat
Pulldow 2 reps shy of
n 3 8 failure
Hamstrin 2-3 reps shy of
g curls 3 10 failure
Leg
Extension 2-3 reps shy of
s 3 10 failure
Cable
lateral
raises 3 15 1 rep shy of failure
Tricep
Rope 3 12 1 rep shy of failure
 Day 3

EXERCISE SETS REPS LOAD Notes

2.5-5kg heavier
Squat 4 8 than last week
Bench 2.5-5kg heavier
Press 4 8 than last week
Romanian 2.5-5kg heavier
Deadlif 4 8 than last week
Machine 2-3 reps shy of
rows 3-Feb 10 failure ~If this is your first week on this
training cycle work up to as heavy
Straight
weight as possible for the prescribed
arm 2-3 reps shy of reps/sets
pulldowns 3-Feb 10 failure
2-3 reps shy of
Facepulls 3-Feb 12 failure
Ab
exercise of
choice 4-Mar 10 Go to failure
Cable
Curl 4-Mar 12 Go to failure
 Day 1

EXERCISE SETS REPS LOAD Notes

2.5-5kg heavier
Squat 5 3 than last week
Bench 2.5-5kg heavier
Press 5 3 than last week
2.5-5kg heavier
Deadlif 5 3 than last week
Machine 2 reps shy of
rows 3-Feb 12 failure ~If this is your first week on this
training cycle work up to as heavy
Lat weight as possible for the prescribed
Pulldow 2 reps shy of reps/sets
n 3-Feb 12 failure
Reverse
Cable Fly 3-Feb 15 Go to failure
Tricep
Pushdow
n 4-Mar 15 Go to failure
Cable
Curl 4-Mar 15 Go to failure

Day 2

EXERCISE SETS REPS LOAD Notes

Front 2-3 reps shy of
Squat 2 4 to 6 failure
Dumbell 2-3 reps shy of
OHP 2 4 to 6 failure
Machine 2 reps shy of
rows 3 8 failure
Lat
Pulldow 2 reps shy of
n 3 8 failure
Hamstrin 2-3 reps shy of
g curls 3 10 failure
Leg
Extension 2-3 reps shy of
s 3 10 failure
Lateral
raises 3 15 1 rep shy of failure
Tricep
Rope 3 12 1 rep shy of failure
 Day 3

EXERCISE SETS REPS LOAD Notes

2.5-5kg heavier
Squat 4 8 than last week
Bench 2.5-5kg heavier
Press 4 8 than last week
Romanian 2.5-5kg heavier
Deadlif 4 8 than last week
Machine 2-3 reps shy of
rows 3-Feb 8 failure ~If this is your first week on this
training cycle work up to as heavy
Lat weight as possible for the prescribed
Pulldow 2-3 reps shy of reps/sets
n 3-Feb 8 failure
2-3 reps shy of
Facepulls 3-Feb 12 failure
Ab
exercise of
choice 4-Mar 10 Go to failure
Cable
Curl 4-Mar 12 Go to failure