Average to Savage
Strength
16 weeks / 4 days per week
SBS Average to Savage Template for Primary and secondary lifts. Accessories can be changed / removed as needed
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Week 1
Day 1
Squat
Main12 x 65%
12 x 60%
15 x 55.00000000000001%
Romanian Deadlift
SupplementalBulgarian Split Squat
AssistanceSit-up
AssistanceDay 2
Bench Press
Main12 x 65%
12 x 60%
15 x 55.00000000000001%
Seated • Shoulder Press
SupplementalChest Dip
AssistanceTricep Pushdown
AssistanceWheel Rollout
AssistanceDay 3
Deadlift
Main12 x 70%
8 x 70%
8 x 70%
8 x 70%
Front • Squat
SupplementalPull-up
AssistanceHip Thrust
AssistanceHammer Curl
AssistanceDay 4
Overhead • Press
Main12 x 65%
12 x 60%
15 x 55.00000000000001%
Close Grip • Bench Press
SupplementalSeated • Bench Extension
AssistanceLying • Leg Raise
AssistanceLateral • Raise
AssistanceFront • Raise
AssistanceWeek 2
Day 1
Squat
Main10 x 70%
10 x 65%
12 x 60%
Romanian Deadlift
SupplementalBulgarian Split Squat
AssistanceSit-up
AssistanceDay 2
Bench Press
Main10 x 70%
10 x 65%
12 x 60%
Seated • Shoulder Press
SupplementalChest Dip
AssistanceTricep Pushdown
AssistanceWheel Rollout
AssistanceDay 3
Deadlift
Main10 x 75%
6 x 75%
6 x 75%
6 x 75%
Front • Squat
SupplementalHip Thrust
AssistancePull-up
AssistanceHammer Curl
AssistanceDay 4
Overhead • Press
Main10 x 70%
10 x 65%
12 x 60%
Close Grip • Bench Press
SupplementalTricep Extension
AssistanceLying • Leg Raise
AssistanceLateral • Raise
AssistanceFront • Raise
AssistanceWeek 3
Day 1
Squat
Main8 x 75%
8 x 70%
10 x 65%
Romanian Deadlift
SupplementalBulgarian Split Squat
AssistanceSit-up
AssistanceDay 2
Bench Press
Main8 x 75%
8 x 70%
10 x 65%
Seated • Shoulder Press
SupplementalChest Dip
AssistanceTricep Pushdown
AssistanceWheel Rollout
AssistanceDay 3
Deadlift
Main5 x 85%
3 x 85%
3 x 85%
3 x 85%
Front • Squat
SupplementalHip Thrust
AssistancePull-up
AssistanceHammer Curl
AssistanceDay 4
Overhead • Press
Main8 x 75%
8 x 70%
10 x 65%
Close Grip • Bench Press
SupplementalSeated • Bench Extension
AssistanceLying • Leg Raise
AssistanceLateral • Raise
AssistanceFront • Raise
AssistanceWeek 4
Day 1
Squat
MainRomanian Deadlift
SupplementalDay 2
Bench Press
MainSeated • Shoulder Press
SupplementalDay 3
Deadlift
MainFront • Squat
SupplementalDay 4
Overhead • Press
MainClose Grip • Bench Press
SupplementalWeek 5
Day 1
Squat
Main10 x 70%
10 x 65%
12 x 60%
Romanian Deadlift
SupplementalBulgarian Split Squat
AssistanceSit-up
AssistanceDay 2
Bench Press
Main10 x 70%
10 x 65%
12 x 60%
Seated • Shoulder Press
SupplementalChest Dip
AssistanceTricep Pushdown
AssistanceWheel Rollout
AssistanceDay 3
Deadlift
Main10 x 75%
6 x 75%
6 x 75%
6 x 75%
Front • Squat
SupplementalHip Thrust
AssistancePull-up
AssistanceHammer Curl
AssistanceDay 4
Overhead • Press
Main10 x 70%
10 x 65%
12 x 60%
Close Grip • Bench Press
SupplementalSeated • Bench Extension
AssistanceLying • Leg Raise
AssistanceLateral • Raise
AssistanceFront • Raise
AssistanceWeek 6
Day 1
Squat
Main8 x 75%
8 x 70%
10 x 65%
Romanian Deadlift
SupplementalBulgarian Split Squat
AssistanceSit-up
AssistanceDay 2
Bench Press
Main8 x 75%
8 x 70%
10 x 65%
Seated • Shoulder Press
SupplementalChest Dip
AssistanceTricep Pushdown
AssistanceWheel Rollout
AssistanceDay 3
Deadlift
Main8 x 80%
5 x 80%
5 x 80%
5 x 80%
Front • Squat
SupplementalHip Thrust
AssistancePull-up
AssistanceHammer Curl
AssistanceDay 4
Overhead • Press
Main8 x 75%
8 x 70%
10 x 65%
Close Grip • Bench Press
SupplementalSeated • Bench Extension
AssistanceLying • Leg Raise
AssistanceLateral • Raise
AssistanceFront • Raise
AssistanceWeek 7
Day 1
Squat
Main5 x 80%
5 x 75%
8 x 70%
Romanian Deadlift
SupplementalBulgarian Split Squat
AssistanceSit-up
AssistanceDay 2
Bench Press
Main5 x 80%
5 x 75%
8 x 70%
Seated • Shoulder Press
SupplementalChest Dip
AssistanceTricep Pushdown
AssistanceWheel Rollout
AssistanceDay 3
Deadlift
Main3 x 90%
2 x 90%
2 x 90%
Front • Squat
SupplementalHip Thrust
AssistancePull-up
AssistanceHammer Curl
AssistanceDay 4
Overhead • Press
Main5 x 80%
5 x 75%
8 x 70%
Close Grip • Bench Press
SupplementalSeated • Bench Extension
AssistanceLying • Leg Raise
AssistanceLateral • Raise
AssistanceFront • Raise
AssistanceWeek 8
Day 1
Squat
MainRomanian Deadlift
SupplementalDay 2
Bench Press
MainSeated • Shoulder Press
SupplementalDay 3
Deadlift
MainFront • Squat
SupplementalDay 4
Overhead • Press
MainClose Grip • Bench Press
SupplementalWeek 9
Day 1
Squat
Main8 x 75%
8 x 70%
10 x 65%
Romanian Deadlift
SupplementalBulgarian Split Squat
AssistanceSit-up
AssistanceDay 2
Bench Press
Main8 x 75%
8 x 70%
10 x 65%
Seated • Shoulder Press
SupplementalChest Dip
AssistanceTricep Pushdown
AssistanceWheel Rollout
AssistanceDay 3
Deadlift
Main8 x 80%
5 x 80%
5 x 80%
5 x 80%
Front • Squat
SupplementalHip Thrust
AssistancePull-up
AssistanceHammer Curl
AssistanceDay 4
Overhead • Press
Main8 x 75%
8 x 70%
10 x 65%
Close Grip • Bench Press
SupplementalSeated • Bench Extension
AssistanceLying • Leg Raise
AssistanceLateral • Raise
AssistanceFront • Raise
AssistanceWeek 10
Day 1
Squat
Main5 x 80%
5 x 75%
8 x 70%
Romanian Deadlift
SupplementalBulgarian Split Squat
AssistanceSit-up
AssistanceDay 2
Bench Press
Main5 x 80%
5 x 75%
8 x 70%
Seated • Shoulder Press
SupplementalChest Dip
AssistanceTricep Pushdown
AssistanceWheel Rollout
AssistanceDay 3
Deadlift
Main5 x 85%
3 x 85%
3 x 85%
3 x 85%
Front • Squat
SupplementalHip Thrust
AssistancePull-up
AssistanceHammer Curl
AssistanceDay 4
Overhead • Press
Main5 x 80%
5 x 75%
8 x 70%
Close Grip • Bench Press
SupplementalSeated • Bench Extension
AssistanceLying • Leg Raise
AssistanceLateral • Raise
AssistanceFront • Raise
AssistanceWeek 11
Day 1
Squat
Main3 x 85%
4 x 80%
6 x 75%
Romanian Deadlift
SupplementalBulgarian Split Squat
AssistanceSit-up
AssistanceDay 2
Bench Press
Main3 x 85%
4 x 80%
6 x 75%
Seated • Shoulder Press
SupplementalChest Dip
AssistanceTricep Pushdown
AssistanceWheel Rollout
AssistanceDay 3
Deadlift
Main2 x 95%
1 x 95%
1 x 95%
Front • Squat
SupplementalHip Thrust
AssistancePull-up
AssistanceHammer Curl
AssistanceDay 4
Overhead • Press
Main3 x 85%
4 x 80%
6 x 75%
Close Grip • Bench Press
SupplementalSeated • Bench Extension
AssistanceLying • Leg Raise
AssistanceLateral • Raise
AssistanceFront • Raise
AssistanceWeek 12
Day 1
Squat
MainRomanian Deadlift
SupplementalDay 2
Bench Press
MainSeated • Shoulder Press
SupplementalDay 3
Deadlift
MainFront • Squat
SupplementalDay 4
Overhead • Press
MainClose Grip • Bench Press
SupplementalWeek 13
Day 1
Squat
Main5 x 80%
5 x 75%
8 x 70%
Romanian Deadlift
SupplementalBulgarian Split Squat
AssistanceSit-up
AssistanceDay 2
Bench Press
Main5 x 80%
5 x 75%
8 x 70%
Seated • Shoulder Press
SupplementalChest Dip
AssistanceTricep Pushdown
AssistanceWheel Rollout
AssistanceDay 3
Deadlift
Main5 x 85%
3 x 85%
3 x 85%
3 x 85%
Front • Squat
SupplementalHip Thrust
AssistancePull-up
AssistanceHammer Curl
AssistanceDay 4
Overhead • Press
Main5 x 80%
5 x 75%
8 x 70%
Close Grip • Bench Press
SupplementalSeated • Bench Extension
AssistanceLying • Leg Raise
AssistanceLateral • Raise
AssistanceFront • Raise
AssistanceWeek 14
Day 1
Squat
Main3 x 85%
4 x 80%
6 x 75%
Romanian Deadlift
SupplementalBulgarian Split Squat
AssistanceSit-up
AssistanceDay 2
Bench Press
Main3 x 85%
4 x 80%
6 x 75%
Seated • Shoulder Press
SupplementalChest Dip
AssistanceTricep Pushdown
AssistanceWheel Rollout
AssistanceDay 3
Deadlift
MainFront • Squat
SupplementalHip Thrust
AssistancePull-up
AssistanceHammer Curl
AssistanceDay 4
Overhead • Press
Main3 x 85%
4 x 80%
6 x 75%
Close Grip • Bench Press
SupplementalSeated • Bench Extension
AssistanceLying • Leg Raise
AssistanceLateral • Raise
AssistanceFront • Raise
AssistanceWeek 15
Day 1
Squat
Main2 x 90%
3 x 85%
5 x 80%
Romanian Deadlift
SupplementalBulgarian Split Squat
AssistanceSit-up
AssistanceDay 2
Bench Press
Main2 x 90%
3 x 85%
5 x 80%
Seated • Shoulder Press
SupplementalChest Dip
AssistanceTricep Pushdown
AssistanceWheel Rollout
AssistanceDay 3
Deadlift
MainFront • Squat
SupplementalHip Thrust
AssistancePull-up
AssistanceHammer Curl
AssistanceDay 4
Overhead • Press
Main2 x 90%
3 x 85%
5 x 80%
Close Grip • Bench Press
SupplementalSeated • Bench Extension
AssistanceLying • Leg Raise
AssistanceLateral • Raise
AssistanceFront • Raise
AssistanceWeek 16
Day 1
Squat
MainDay 2
Bench Press
MainDay 3
Deadlift
MainDay 4
Overhead • Press
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