Beyond First Set Last
Strength
3 weeks / 4 days per week
This is ideal for people who are very experienced - the Beyond programming is not for beginners or for anyone who doesn't have a lot of experience with their own training. Beyond programming is pretty simple: In 10% increments, you work up to your TM with sets of one to five reps. Once you reach your TM, you can choose to do some Joker sets, a PR set or just hit your TM for one to five reps.
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Week 1
Day 1
Squat
Main5 x 10%
5 x 20%
5 x 30%
5 x 40%
5 x 50%
5 x 60%
3 x 70%
3 x 80%
1 x 90%
1 x 100%
Squat
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Bench Press
Main5 x 10%
5 x 20%
5 x 30%
5 x 40%
5 x 50%
5 x 60%
3 x 70%
3 x 80%
1 x 90%
1 x 100%
Bench Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Deadlift
Main5 x 10%
5 x 20%
5 x 30%
5 x 40%
5 x 50%
5 x 60%
3 x 70%
3 x 80%
1 x 90%
1 x 100%
Deadlift
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Press
Main5 x 10%
5 x 20%
5 x 30%
5 x 40%
5 x 50%
5 x 60%
3 x 70%
3 x 80%
1 x 90%
1 x 100%
Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 2
Day 1
Squat
Main5 x 10%
5 x 20%
5 x 30%
5 x 40%
5 x 50%
5 x 60%
3 x 70%
3 x 80%
1 x 90%
1 x 100%
Squat
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Bench Press
Main5 x 10%
5 x 20%
5 x 30%
5 x 40%
5 x 50%
5 x 60%
3 x 70%
3 x 80%
1 x 90%
1 x 100%
Bench Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Deadlift
Main5 x 10%
5 x 20%
5 x 30%
5 x 40%
5 x 50%
5 x 60%
3 x 70%
3 x 80%
1 x 90%
1 x 100%
Deadlift
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Press
Main5 x 10%
5 x 20%
5 x 30%
5 x 40%
5 x 50%
5 x 60%
3 x 70%
3 x 80%
1 x 90%
1 x 100%
Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Week 3
Day 1
Squat
Main5 x 10%
5 x 20%
5 x 30%
5 x 40%
5 x 50%
5 x 60%
3 x 70%
3 x 80%
1 x 90%
1 x 100%
Squat
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 2
Bench Press
Main5 x 10%
5 x 20%
5 x 30%
5 x 40%
5 x 50%
5 x 60%
3 x 70%
3 x 80%
1 x 90%
1 x 100%
Bench Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 3
Deadlift
Main5 x 10%
5 x 20%
5 x 30%
5 x 40%
5 x 50%
5 x 60%
3 x 70%
3 x 80%
1 x 90%
1 x 100%
Deadlift
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
Day 4
Press
Main5 x 10%
5 x 20%
5 x 30%
5 x 40%
5 x 50%
5 x 60%
3 x 70%
3 x 80%
1 x 90%
1 x 100%
Press
SupplementalRecommended Push Exercises
Recommended Pull Exercises
Recommended Legs Exercises
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