Introduction
The program incorporates 4 sets of 4 training session and 4 sets of 8 training session for all Main Lifts (squat, bench press, deadlift, and overhead press) and Secondary Lifts. It follows a Week A and B routine structure and the lifter will bench press three times per week for both A and B.
 
However, week A is squat focused and week B is more Deadlift focused. The program duration is ten weeks, week 5 is a 'Deload' week and week 10 is your PR week. The lifter trains three times per week following one of the below schedule options:
 
Monday – Wednesday – Friday
Tuesday – Thursday - Saturday
 
YouTube Video Tutorial
https://www.youtube.com/watch?v=RHg2LPK-sx4