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.

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%