This program is based on the Purposeful Primitive- 2x a week program.
Session A-
Squat
Bench
Pendlay Row
Session B-
Front Squat
Close Grip Bench
Deadlift
weeks 1-3: Top Set of 8
weeks 4-6: Top Set of 5
weeks 7-9: Top Set of 3
Simple to start. No back off sets yet.
Session A:
Squat
warm up 45x5, 95x4,135x3,185x2
work- 205x8, 225x3
Bench
warm up 45x5, 95x4
work 125x8, 135x5
Pendlay Row
work 45x8, 95x8, 115x8
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