Amalgamation. Periodization. Undulation.

BarelyLifts

I wanted to squat every day I lift but not get bored or burnt out. So I built the program around a 5/3/1 framework with Brian Alsruhe’s “hard, medium, light” percentage/rep recommendations for only squat. So every day you start with squat then do the rest of a basic 5/3/1 program. Four days a week. For assistance work it’s a balanced bodybuilding style of a mix of strength then some pump work.

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Week 1

Week 2

Week 3

Squat (Barbell)

Romanian Deadlift (Barbell)

Leg Press

Incline Curl (Dumbbell)

Overhead Tricep Extension (Cable)

Bench Press (Barbell)

Seated Row (Cable)

Lateral Raise (Dumbbell)

Calf Raise (Leg Press)

Seated Hamstring Curl

Alternating Dumbbell Curl

Tricep Pushdown (Cable)

Overhead Press (Barbell)

Wide Grip Lat Pulldown

Single Arm Rear Delt Cable Fly

Straight Leg Calf Raise

1 reviews for Amalgamation. Periodization. Undulation.

BarelyLifts