How the program works

we'll guide you through the process

1. Apply Stress

By loading normal human movement patterns and increasing the weight over time: Squat, bench, press, deadlift, power clean, row, and the chin-up.

2. Recover

By consuming adequate protein to build lean tissue and getting enough high-quality sleep.

3. Get Stronger

Optimally programmed stress, adequate nutrition, and proper sleep will create a strength adaptation - every time, for everyone.

4. Repeat

Your workouts are carefully programmed to ensure that you make rapid progress, safely.

Squat

The king of all the lifts and the primary training stimulus. Performed each time you train, for at least the first several months.

Bench or Press

The two upper body-dominant exercises alternate each time you train to include all of the muscles that enable you to push things away from you or lift things overhead.

Pull

The deadlift is the only pulling exercise for the first several weeks of training. It then alternates with the chin-up and/or the power clean, row, depending on your goals and limitations.

How It Works: Full-Body Barbell Exercises

we'll guide you through the process

1. Apply Stress

2. Recover

3. Get Stronger

4. Repeat

EXERCISE SELECTION CRITERIA

Six Exercises: All That's Necessary to Make Your Entire Body Stronger

TESTED AND PROVEN The Most Effective Strength Training Program in Existence Results are Guaranteed.

How It Works: Full-Body Barbell Exercises

we'll guide you through the process

1. Apply Stress

2. Recover

3. Get Stronger

4. Repeat

EXERCISE SELECTION CRITERIA

Six Exercises: All That's Necessary to Make Your Entire Body Stronger

TESTED AND PROVEN The Most Effective Strength Training Program in Existence Results are Guaranteed.

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