8/6/4/2 For strength and size

This is a three day a week push/pull/legs programme.  Each workout starts with two primary compound lifts followed by three accessory lifts.
The weight used for the primary lifts is based off a training max, which starts out at about 90% of your one rep max.  This training max will increase and decrease during the programme.
The primary lifts are done in three waves of sets of 8, 6, 4 and 2 reps.
The last set for each of the primary lifts is an amrap set with the results of this set increasing the training max for that lift.  For each rep you get above the required number add 0.5kg (1lb) to the training max for upper body lifts or 1kg (2lb) to the training max for squat or deadlift.
At the start of a new wave (weeks 4, 7, and 10) reset the training maxes to their original number.
For the accessory lifts increase or decrease the weight as needed to stay within the rep range.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Overhead Press (Barbell)

Bench Press (Barbell)

Incline Bench Press (Barbell)

Lateral Raise (Dumbbell)

Tricep Extension (Barbell)

Lat Pulldown

Pendlay Row

Face Pull

Wide Grip Lat Pulldown

Bicep Curl (Barbell)

Squat (Barbell)

Trap Bar Deadlift

Shrug (Trap Bar)

Leg Press

Decline Sit Up (Weighted)

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