The Squat Bench & Deadlift Program for everyone.
This is a linear progression 12-week program, with an optional additional 4-week block at the end to test your one rep maxes. This means the program itself will not change much week to week and will follow block periodisation (in 4-week blocks). There is some flexibility in your accessory movements to allow some psychological benefit to the lifter, to prevent non-engagement each the weeks go on. This program is suitable for beginner and intermediate level lifters. The sessions are shorter than your usual Powerlifting program, allowing the user to be more flexible in their lifting.
We recommend you do not run another program alongside this one due to the physical demand of the intensity within the programming. However, if you are training for a sport that requires certain additional movements, depending on the demand (e.g. upper body throwing or swinging, sprints), you will need to adjust. For example, do not perform lower body demanding movements the day before a squat or deadlift session.