4-5 days per week – This program was designed for the Georgia state record holder Dollar Dave. With his deadlifts in the mid-400s, we now embark on the road to 500 to carve his name in stone in the GA state records.
Main Lift – Progression Scheme
Set and Rep Scheme
1×6 – w1 70% – w2 72.5% – w3 75% – w4 77.5% – rest 3-4 minutes
2×6 – Subtract 8% roughly from the top set for the remaining – rest 3-4 minutes
Details About Program
How do I know when I am ready to move on to Phase 2?
This phase should take 4-5 weeks to complete.
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Are weights feeling heavier than usual, feeling drained, or just wanting a day with the family?
When you feel like you need a rest day… Take a rest day! Then get back at it.
Weekly Split – Weeks 1-4
A Day 1 – Squat Main, Deadlift Technique Work
B Day 2 – Upper Anterior Bodybuilding
C Day 3 – Rest
D Day 4 – Deadlift Main
E Day 5 – Upper Posterior Bodybuilding
F Day 6 – Rest
G Day 7 – Rest
A Day 1 – Squat Main, Deadlift Technique Work
Warm-Up Sets
As many sets as you want x 5-8 – Only the bar
1×12 – 45% 1RM – rest 45 seconds
1×5 – 60% 1RM – rest 1 minute 30 seconds
1×3 – 70% 1RM – rest 2 minutes – on this set should be thinking about what weight you should be at for the RPE and how the bar speed moves.
Do more warm-up sets for single reps if needed to get closer to your working weight.
Working Sets –
Barbell High Bar Squat or Barbell Low Bar Squat
1×6 – rest 3-4 minutes – w1 70% – w2 72.5% – w3 75% – w4 77.5%
2×6 – rest 3-4 minutes – Subtract 8% roughly from the top set for the remaining
Barbell Deadlift Conventional Stance or Barbell Sumo Deadlift
3×3 – 50% 1RM – 2-second pause at the knees – rest for 2-3 minutes
Machine Two Leg Hamstring Curl Feet Pointed Out 3×15
Superset
Single Leg Calf Raises 3×12-20 per leg – rest 2-3 minutes
B Day 2 – Upper Anterior Bodybuilding
Incline Barbell Bench Press Pronation 3×8 – rest – 2-3 minutes
Barbell Cheat Curls Middle Grip Supination 3×5 – slow eccentric
superset
Anterior Forearm Roll Up 3×3 – rest 2-3 minutes
Hanging Leg Lift Bent Legs Isometric Hold 3×20 seconds
superset
Cable Machine Two Arm Curls Neutral 3×15
superset
Standing Dumbbell Front Raise Neutral 3×15 – rest 2-3 minutes
C Day 3 – Rest
Optional low-impact cardio for 20-35 minutes – walk, hike, bike, elliptical, or swim
D Day 4 – Deadlift Main
Warm-Up Sets
As many sets as you want x 5-8 – Only the bar
1×12 – 45% 1RM – rest 45 seconds
1×5 – 60% 1RM – rest 1 minute 30 seconds
1×3 – 70% 1RM – rest 2 minutes – on this set should be thinking about what weight you should be at for the RPE and how the bar speed moves.
Do more warm-up sets for single reps if needed to get closer to your working weight.
Working Sets –
Barbell Deadlift Conventional Stance or Barbell Sumo Deadlift
1×6 – rest 3-4 minutes – w1 70% – w2 72.5% – w3 75% – w4 77.5%
2×6 – rest 3-4 minutes – Subtract 10% roughly from the top set for the remaining
Dumbbell Reverse Lunges 3×15 per leg
Superset
Assisted Single Leg Tibial Raises 3×12-20 per leg – rest 2-3 minutes
E Day 5 – Upper Posterior Bodybuilding
Standing Cable Machine Face-pull Pronation/Neutral 2×20
superset
Cable Machine Two Arm Overhead Extension Neutral 2×10 per arm
superset
GHD Bodyweight 2×10 – rest – 2-3 minutes
Two Arm Seated Cable Machine High Row Pronation 3×8 – slow eccentric
superset
Lying Flat Bench One Arm Dumbbell Tricep Extension Neutral 3×10 per arm – rest 2-3 minutes
Cable Machine / Dumbbell Pullovers Standing or Lying 4×10
superset
Standing Cable Machine Crossover Rear Delt Fly – 4×5 – slow tempo and go light to rehab shoulder in the T-pose position – make each rep take 4-5 seconds – rest 2-3 minutes
F Day 6 – Rest
Optional low-impact cardio for 20-35 minutes – walk, hike, bike, elliptical, or swim
G Day 7 – Rest
Optional low-impact cardio for 20-35 minutes – walk, hike, bike, elliptical, or swim