Three phases and three brutally effective set-rep schemes (5x5, 3x3, 2x2) will have you setting new PRs across the board. 

An ascending/descending pyramid model plus changes in rep tempo provides strength-gaining you’ve never felt before.

Weekly bench press, squat, and deadlift workouts get progressively heavier (linear periodization) over two separate microcycles.

Three proven techniques – Micro-Loading, Extended Sets, and Drop Sets – combine for fast, efficient strength gains. 

This 4-days-a-week plan focuses on explosive strength with single-digit rep counts and varying loads.

Based off the popular Oxford descending pyramid, this 2-day bodypart split will help you get bigger and stronger with just four weekly workouts. 

The sets and reps stay the same throughout (3x3), the weight remains heavy, and the rest periods shrink weekly for great strength gains.

Learn what works best for your body – while gaining size and strength – by changing one variable at a time.