This program is (the only) 4-day split program I've created for Lifting Standard. It is made up of a your typical Push, Pull, Legs split along with a day 4 for accessory movements.

Whether you've got a competition coming in 12 weeks or you just want to find your 1RM (one rep max) this program will get you there!

 Each week is following a linear progression program, ramping you up to higher and higher volume until you peak for a max day. The only caveat is that the percentages work best if you know your current 1RM for Bench, Squat, and Deadlift.

Weeks 1 and 2 - 60-70%

Weeks 3 and 4 - 65-75%

Weeks 5 and 6 - 70-80%

Weeks 7 and 8 - 75-85%

Weeks 9 and 10 - 85-95%

Week 11  and 12 - deload / max out

The beauty of all of my downloadable templates is that once you have them, you're stuck with them for life. No reoccurring charges or unexpected fees. Anything you commit to with Lifting Standard is a one time purchase because it's the right thing to do.

Let's get strong!