This program’s main goal is to boost the squat, pulling strength, and overhead strength. The main lifts occur frequently, but the percentages might be lower than what you’re used to since there might be some fatigue from the squat and pulling work.


Squat Push Pull

Use the RPEs for the lifts that don’t have a one rep max. You can also track RPE underneath the recorded weight. Also, feel free to plug in your numbers under the “weight” column to track weights and progress.

Program is ready for print to be taken along in the gym, or just use excel.
Questions? Shoot us an email through our contact page.

Recommended skill level: Intermediate

Recommended season: Off

Always consult with a medical professional before participating in an exercise program.