The Big Plates Method

This is a super simple and minimalistic strength focused program inspired by Dan John that consists of 2 or 3 exercises per day, utilizes double progression, and ONLY uses BIG PLATES - 45’s, 25’s (and maybe 10’s). 

It’s a 4-day program that consists of ‘Heavy’, ‘Light’, and ‘Accessory’ lifts for Squat, Bench, and Deadlift. 

There’s nothing fancy here. Big results require big effort on big lifts, and this program focuses on the bare essentials for building strength.

Progression:
Here are the default rep ranges:
Heavy = 3-5 reps
Light = 6-8 reps
Accessory = 7-10 reps

When you reach the top end of the rep range for all 3 sets you should move up to the next weight increment and start back at the low end of the rep range. You may need to repeat the same reps for more than 1 week and there’s no problem with this. If you repeat for three consecutive weeks and are unable to increase the number of reps completed, change to a different exercise. 

Program Notes:
- There is no set structure for which days of the week you should lift on, but it’s recommended to not lift more than 2 consecutive days. 
- Progression is designed around using only ‘Big Plates’.  Squat and Deadlift should ONLY use 45 and 25 pound plates (or the corresponding kg plates). Bench can also use 10 pound plates, otherwise the rep range will need to be significantly widened to allow progression. 
- The rep ranges CAN be modified as needed. Example: You may find that if you complete 5 reps on the Heavy Squat day and increase weight by 25 pounds next time that you’re unable to do the 3 rep minimum with this new weight. In this case you can and should change the high end of your rep range to 6 or 7. This can be very individual. 
- This program is designed to optimize for time. If you have extra time on a given day, feel free to add in some isolation work, Ab work, Calf work, conditioning work, etc.
- The exercises were all selected with the assumption that only a barbell, rack, bench, and weight plates are available. If you have access to machines, functional trainer, dumbbells, bands, etc. feel free to make use of them.
- The program is setup for 8 weeks, but can and should be run as long as you are making progress and enjoying it.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Squat (Barbell)

Larsen Press (Barbell)

Day 1

Bench Press (Barbell)

Deadlift (Barbell)

Romanian Deadlift (Barbell)

Squat Light
Squat Accessory
Bench Accessory

High Bar Squat (Barbell)

Split Squat (Barbell)

Bench Press (Close Grip)

Stiff Leg Deadlift

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