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How to read the program This training plan is 3x per week, but I usually train
Each training day has prescribed movements as well as rep [4/5/6] days per week. Can I still lift this many days?
and set schemes (all following the notation of SETS x REPS). This program is built around three training sessions per week
Be mindful as these vary from week to week - as seen below, performed on non-consecutive days. These sessions should be
Deadlifts on Day 1 are prescribed at 7 sets of 5 repetitions heavy and taxing. Remember, the #1 goal during this program
at 75% of your training max (more on this later) on Week 1, is to build a bigger deadlift. Doing more than is prescribed will
however Week 2 prescribes 8 sets of 4 repetitions at 78%. take away from your ability to recover from the work that will
For each day, read down the column corresponding to the ultimately support your end-goal. We strongly recommend that
week youre on in the cycle and complete the recommended everyone running this program stick to the 3 training sessions
percentage and within your week column. per week layout for the entire 4-week duration of the plan.
If after 4 weeks you feel full of energy, you can reintroduce
additional weekly training sessions.
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Ive only been deadlifting for a few weeks - is it okay for Why is week 4 so easy?
me to run this program? Week 4 is a planned taper. After 3 ramping weeks of intensity
We strongly recommend that lifters running this program and volume to create an overreaching effect, we use week 4 as
have been deadlifting consistently for 3+ months. This an opportunity to reduce total training tonnage, increase our
volume requirement of this training plan is very demanding. recovery through supercompensation, and prepare ourselves
Performing 14 sets of deadlifts in a week above 80% (in addition for a heavy 1-rep max deadlift attempt on Week 3, Day 3.
to assistance work) is incredibly challenging, and maintaining
good form is absolutely crucial to your success. The required How would I go about adding cardio to this type of split?
degree of technical proficiency is rarely found in lifters who Cardio can be added at the end of your training sessions as
have been deadlifting for fewer than 3 months. Finally, this desired. As this plan is very challenging, We recommend low
program uses progressive overload based on percentages intensity steady state cardio as opposed to other, more taxing
of your training max. Lifters who have been deadlifting variants. We also recommend that lifters wait until the second
consistently for fewer than 3 months tend not to have an week to begin adding in cardio, as this will allow them more
accurate training max, which would limit their progress over time to adjust to the demands of the program.
the next four weeks.
Can this program be performed on a cut / bulk?
If youre a new lifter, and still looking for a program, check out For best results, this program should be run while eating at a
our free Brogram on strongstrongfriends.com. caloric surplus or maintenance.
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Cycle 1
Week 1 Week 2 Week 3 Week 4
Squat 3x3 70% 70% 70% Squat 5x2 50%
7x5 75%
Deadlift 8x4 78% Deadlift 3x1 90%
Day 1
10x3 81%
Bench 3x5 75% 78% 80% Bench 3x2 60%
Lat Pull Downs 3x10 12RM 12RM 12RM
3x5 80%
Squat 4x4 85% Squat 3x1 50%
5x3 88%
4x6 80%
Bench 5x6 80% Bench 3x2 50%
Day 2
6x6 80%
4x6 10RM
RDL 4x8 10RM Deadlift 3x1 60%
4x10 10RM
Ab Roll Outs 3x10 -- -- --
4x6 10RM
Good Mornings 4x8 10RM
4x10 10RM
DB Rows 3x10 12RM 12RM 12RM
Planks 3 rounds 30s 45s 60s
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RELEASE OF LIABILITY, ASSUMPTION OF RISK, AND INDEMNIFICATION
AGREEMENT
a. the Program is a physical activity, and I may be exposed to dangers and inherent risks
(that cannot be eliminated regardless of the care taken to avoid injuries) including but not
limited to overexertion, minor injuries such as scrapes, bruises, sprains and strains, more
serious injuries such as joint, muscle and bone injuries, concussions and other head
injuries, and catastrophic injuries and conditions such as heart attacks and other injuries
or conditions which could be fatal;
b. that I am in good health and physically fit to enter into a training program which involves
the use of weights, dumbbells, barbells and other strength training equipment;
c. the Program or any correspondence with SSF is not intended to be a substitute for
professional medical advice, diagnosis, or treatment. Always seek the advice of your
physician or other qualified health provider with any questions you may have regarding a
medical condition or your fitness to participate in a physical activity.
In consideration of the permission to participate in the Program, I agree to the terms below:
2. ASSUMPTION OF THE RISKS: I hereby freely assume the above-mentioned risks as well as
other risks not listed that are part of the Program, and any harm, injury or loss that may occur to
me as a result of my participation in the Program. I also understand that any equipment used is
used at my own risk.
3. RELEASE OF LIABILITY: I hereby release SSF, its employees, agents, officers, and
contractors FROM ALL LIABILITIES, CAUSES OF ACTION, CLAIMS AND DEMANDS
that arise in any way from any injury, death, loss or harm that occur to me during the
Program or in any way related to the Program. This RELEASE does not extend to claims for
gross negligence, intentional or reckless misconduct, or any other liabilities that New York law
does not permit to be excluded by agreement. I also agree NOT TO SUE or make a claim against
the Released Parties for death, injuries, loss or harm that occur during the Program or are related
in any way to the Program.
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the terms of this agreement, including the indemnification obligation in this Section, will be
binding on my estate, and my personal representative, executor, administrator or guardian will be
obligated to respect and enforce them.
Furthermore, I agree that the Program provided is for my personal use and shall not be shared
with anyone.
6. USE OF MY LIKENESS: I understand that during the Program I may be asked to submit
photos or videos of myself performing prescribed exercises. To the fullest extent allowed by law,
I waive all rights of publicity or privacy or pre-approval that I have for any such likeness of me or
use of my name in connection with such likeness, and I grant to SSF and its assigns permission to
copyright, use, and publish (including by electronic means) such likeness of me, whether in
whole of in part, in any form, without restrictions, and for any purpose.
7. SEVERABILITY: I agree that the purpose of this agreement is that it shall be an enforceable
RELEASE OF LIABILITY AND INDEMNITY as broad and inclusive as permitted by New
York law. I agree that if any portion or provision of this agreement is found to be invalid or
unenforceable, then the remainder will continue in full force and effect. I also agree that any
invalid provision will be modified or partially enforced to the maximum extent permitted by law
to carry out the purpose of this agreement.
8. APPLICABLE LAW, FORUM & ATTORNEYS FEES: This agreement is governed by and
shall be construed in accordance with the laws of the state of New York, without any reference to
its choice of law rules. I agree that any dispute arising from this Agreement or in any way
associated with the Program shall be brought only in New York and I agree to the jurisdiction and
venues of those courts for any such dispute. In any litigation in which the validity or
enforceability of this agreement is contested, I agree that the non-prevailing party will pay all
attorneys fees and costs of the parties seeking to uphold the agreement.
IF YOU CHOOSE TO OPT-IN TO PARAGRAPH 6, PLEASE CHECK THE BOX ABOVE AND
RETURN THIS PAGE VIA EMAIL TO STRONG STRONG FRIENDS.
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