This is an 8 week, 5 day per week Squat, Deadlift and Press Strength Program. This is a moderate volume Squat and Deadlift plan and high volume Press plan. To start this program, you will need to be completely healthy and injury free. You will also need to be proficient in the performing the lifts prescribed in the program. If you have never been properly coached in Squatting, Pulling and Pushing, I recommend getting that type of training before beginning this program.
The Squat is twice a week programmed on Monday and Thursday. The Deadlift is twice a week programmed on Tuesday and Friday, and the Press is 3 times a week programmed on Monday, Wednesday, and Friday.
The Press can be a Barbell Press, Kettlebell Military Press (Single Arm or Double Arm), Dumbbell Press (Single Arm or Double Arm), or a Bench Press. Simply plug your tested 1rm into the percentages provided.