Stone & Sisyphus

Cursed to work ceaselessly, Sisyphus would either adapt or die as he toiled as a punishment of Zeus. It’s a good thing the king of the gods knew how to program for strength and aesthetics. 

Progression: up the 1rm at the end of each cycle by 1-3% depending on nutrition, goals, and recovery.

Deload: if you feel the need to deload, run the first week of the program at 10-15% less 1rm for all sets of the first lift. 

Extra: perform amrap for the final set of each accessory movement.

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Week 1

Week 2

Week 3

Squat (Low Bar)

Deadlift (Barbell)

Zercher Squat (Barbell)

Romanian Zercher Deadlift

Leg Press

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