Whether your goal is to get huge and lean, dominate the athletic field, or simply be a bad ass in the weight room, including a strength program in your annual plan will drastically improve your long-term results.
You don't need a lot of fancy equipment to get super strong. All you need is a rack with weights, dumbbells, a cable column found at nearly any commercial gym, and your own body weight.
That's the basis of this 4-day program with an upper-lower split.
Powerlifting coach Louie Simmons of the legendary Westside Barbell Club heavily influenced the foundation of this program.
That's why there are three main methods used here to achieve maximum strength – the Max Effort (ME) method, the Dynamic Effort (DE) method, and the Repetition Effort (RE) method.
In laymen's terms, you're going to lift something heavy, lift something fast, and lift something for reps.
The ME method is intended to improve the strength of the tendons and ligaments and train your nervous system to lift heavy loads.
Coaches stuck in the 80's who are concerned that lifting very heavy loads will make their athletes slow needn't worry – the intent is still to lift the weight as fast as possible, but since the load is extremely heavy, it will appear that it's being lifted slowly.
The ME method will also teach the lifter to strain and grind, thereby helping develop mental strength. Often on the athletic field – and in real life – a person has to deal with adversity. By teaching the lifter to push through sticking points, the ME method also teaches the lifter to persevere.
The ME method is typically done for singles, but any heavy weight for five reps or less will build strength and develop the nervous system. Typically, at least three sets are used at weights above 90% of the lifter's one-rep max.
In the beginning phases of the program, the reps and volume will be slightly lower to help acclimate the lifter to ME work. It's also wise at first to err on the side of caution and leave a little in the tank
The ME lift focuses on specific weak points of each part of the lift:
Mark Bell calls this method underloading. Go heavy enough to strain, but not so heavy that form goes to complete shit. If that happens, take a little weight off the bar and maintain quality form.
Many falsely assume that since powerlifters lift only one rep in competition that they don't need to be fast. However, the faster a lifter is, the more potential they have to be strong.
Imagine you were trying to break a piece of glass. Do you push really slowly, increasing the force gradually, or do you push as fast as possible? The glass represents a sticking point in any lift. The faster you are – the faster you break through the glass – the greater the chance of completing the lift.
Any barbell lift can become a DE exercise. By performing the squat, bench, and deadlift with submaximal weights you can produce the same amount of force as a max effort single.
Typically, bands and chains are used with this method to decrease the amount of deceleration of the barbell, but straight weights can still be used to improve speed – usually anywhere from 40-70% of the lifter's one-rep max.
It's important that with dynamic work that bar speed be the main indicator of whether the weight is appropriate. You want to put the heaviest weight on that you can move the fastest.
Let's say you have a 500-pound squat and you plan on using 250 pounds (50%). If it feels ridiculously fast, add on another 10 or 20 pounds. If it feels slow, take off 10 or 20 pounds.
A good analogy is throwing a wiffle ball, a baseball, and a shot put. The shot put is too heavy to throw far and fast, and the wiffle ball is too light. The baseball is the optimal weight for throwing fast and long. You need to find the weight that's your "baseball."
The RE method will be used for supplemental and accessory work. There are many ways to implement this method, but typically it's submaximal weights taken to muscular failure.
The accessory work shouldn't interfere with the recovery of the ME and DE and it's a good idea to keep 1-2 reps in the tank to help keep quality form. For the most part, this program will focus on typically weak areas, namely the upper back, lats, posterior chain, and the core, and here's why:
Other important muscle groups and movements to work with the RE method include single-leg work, arms, shoulders, and the neck.
Absolute strength training can be extremely taxing, so it's important to discuss proper warm-up and injury prevention.
There are two ways to warm-up. The warm-up can include some mobility and activation drills as well as some soft tissue work, or you can do a more general warm-up and save the specific stuff for another day.
I like to get my mobility work and soft tissue work in at the gym – I simply won't do it at home. Both options will work as long as you're addressing mobility, activation, and soft tissue work throughout the week.
I also recommend rolling out the pecs, forearms, rear delts, traps, triceps, and biceps with a lacrosse ball up against a wall. The lacrosse ball also works well for the hamstrings, which are harder to hit with a foam roller.
Here's a quick sample of a low-level mobility and activation sequence for both upper and lower body days.
Perform 1 set of 6 reps of each exercise after your pre-workout soft tissue work.
This program is designed for maximum strength, so don't do any extra workouts in between sessions. Only do recovery work such as light stretching and foam rolling.
Take a light deload week before entering this program so you're fresh and ready to crush it!
The first phase has slightly higher reps and less intense exercise so your body can get accustomed to the more taxing ME and DE workouts to follow.
It also uses the under-loading principles. You'll be using exercises that you can't go as heavy on to put less stress on the nervous system but still work on weak points.
This phase also includes some dynamic body weight movements to help get your nervous system ready for more taxing dynamic workouts to come.
Any time you're doing the main lift of the day, make sure to get full recovery in between sets. Once you move on to the smaller accessory exercises, you can pick up the pace.
As your work capacity increases you can take less time in between sets, but when training for strength and power, rest is key in order to get the most out of all sets.
Note: Videos for some of the more esoteric or technical exercises are included after the program.
Exercise | Sets | Reps | |
---|---|---|---|
A | Front squats | 4 | 6 |
B | Snatch grip rack pull (video) | 3 | 5 |
C1 | Split squat | 4 | 6/side |
C2 | Supine chin tuck (5 sec.) | 4 | 5 |
D1 | Dead bugs | 4 | 6/side |
D2 | Prone bridge | 3 | 30 sec. |
Exercise | Sets | Reps | |
---|---|---|---|
A | Bench press | 4 | 8 |
B1 | Floor JM press (video) | 3 | 10 |
B2 | Barbell rack row | 4 | 8 |
C1 | DB shrugs | 2 | 15 |
C2 | Tall kneeling anti-rotation | 3 | 12/side |
C3 | One-arm cable reverse fly | 3 | 12 |
Exercise | Sets | Reps | |
---|---|---|---|
A | Jump squats and stick | 6 | 3 |
B | Double-overhand conventional DL | 4 | 6 |
C | Goblet Bulgarian split squat | 4 | 6 |
D1 | Cable pull-through | 3 | 10 |
D2 | Side bridge | 3 | 20 sec./side |
Exercise | Sets | Reps | |
---|---|---|---|
A | Power push-ups | 5 | 4 |
B1 | Overhead press | 4 | 8 |
B2 | Flexed-arm hang | 4 | 15 sec. |
C1 | DB Press with pause | 3 | 12 |
C2 | One-arm DB row | 4 | 10 |
D1 | Face pulls | 50 | |
D2 | Bent-over cable triceps extension | 50 |
Exercise | Sets | Reps | |
---|---|---|---|
A | Front squats | 3/1 | 3/5 |
B | Snatch grip rack pull (video) | 4 | 5 |
C1 | Split squat | 3 | 8/side |
C2 | Supine chin tuck (5 sec.) | 3 | 5 |
D1 | Dead bugs | 3 | 6/side |
D2 | Prone bridge | 3 | 30 sec. |
Exercise | Sets | Reps | |
---|---|---|---|
A | Bench press | 3/1 | 5/10 |
B1 | Floor JM press (video) | 3 | 8 |
B2 | Barbell rack row (video) | 5 | 6 |
C1 | DB shrugs | 3 | 15 |
C2 | Tall kneeling anti-rotation | 3 | 12/side |
C3 | One-arm cable reverse fly | 3 | 12 |
Exercise | Sets | Reps | |
---|---|---|---|
A | Jump squats and stick | 8 | 2 |
B | Double-overhand conventional DL | 3 | 5 |
C | Goblet Bulgarian split squat | 3 | 6/side |
D1 | Cable pull-through | 3 | 15 |
D2 | Side bridge | 3 | 25 sec./side |
Exercise | Sets | Reps | |
---|---|---|---|
A | Power push-ups | 5 | 4 |
B1 | Overhead press | 3 | 6 |
B2 | Flexed-arm hang | 4 | 20 sec. |
C1 | DB Press with pause | 2 | 15 |
C2 | One-arm DB row | 3 | 12 |
D1 | Face pulls | 60 | |
D2 | Bent-over cable triceps extension | 60 |
Max Effort exercises will be rotated every two weeks to ensure continued progress.
Exercise | Sets | Reps | |
---|---|---|---|
A | Anderson front squat (video) | 5 | 3 |
B | Speed deadlift | 8 | 1 |
C1 | Barbell rollouts | 3 | 10 |
C2 | Single-leg glute bridges | 3 | 8/side |
C3 | Quad chin-tuck (5 sec.) | 3 | 5 |
Exercise | Sets | Reps | |
---|---|---|---|
A | Floor press | 5 | 3 |
B1 | Chin-up | 4 | 5 |
B2 | DB bench press | 3 | 8, 6, 20 |
C1 | DB chest supported row | 3 | 10 |
C2 | Prone DB shrugs | 3 | 12 |
C3 | Seated Zottmann curls | 3 | 12 |
Exercise | Sets | Reps | |
---|---|---|---|
A | Depth jumps off bench | 6 | 3 |
B | Wide bench speed squat | 10 | 2 |
C | Goblet reverse lunge | 3 | 6/side |
D1 | Press to overhead sit-up (video) | 3 | 12 |
D2 | DB suitcase Romanian deadlift | 3 | 8/side |
Exercise | Sets | Reps | |
---|---|---|---|
A | 3-grips speed bench | 9 | 3 |
B1 | One-arm DB push press | 3 | 8 |
B2 | Kroc row | 3 | 8, 6, 20 |
C1 | DB triceps extension | 4 | 15 |
C2 | DB Zottmann curls | 3 | 10 |
C3 | DB rear delt flye | 3 | 15 |
Exercise | Sets | Reps | |
---|---|---|---|
A | Anderson front squat (video, >90% 1RM) | 3 | 1 |
B | Speed deadlift | 6 | 1 |
C1 | Barbell rollouts | 4 | 10 |
C2 | Single-leg glute bridges | 3 | 8/side |
C3 | Quad chin-tuck (8 sec.) | 3 | 5 |
Exercise | Sets | Reps | |
---|---|---|---|
A | Floor press (>90% 1RM) | 3 | 1 |
B1 | Chin-up | 5 | 5 |
B2 | DB bench press | 3 | 8, 6, 20 |
C1 | DB chest supported row | 4 | 8 |
C2 | Prone DB shrugs | 3 | 12 |
C3 | Seated Zottmann curls | 2 | 15 |
Exercise | Sets | Reps | |
---|---|---|---|
A | Depth jumps off bench | 5 | 5 |
B | Wide bench speed squat | 8 | 2 |
C | Goblet reverse lunge | 3 | 6/side |
D1 | Press to overhead sit-up (video) | 3 | 10 |
D2 | DB suitcase Romanian deadlift | 2 | 8/side |
Exercise | Sets | Reps | |
---|---|---|---|
A | 3-grips speed bench | 9 | 3 |
B1 | One-arm DB push press | 3 | 6 |
B2 | Kroc row | 3 | 8, 6, 20 |
C1 | DB triceps extension | 3 | 20 |
C2 | DB Zottmann curls | 3 | 8 |
C3 | DB rear delt flye | 3 | 8 |
Exercise | Sets | Reps | |
---|---|---|---|
A | 3-count pause squat (>90% 1RM) | 5 | 1 |
B | Speed deadlift | 10 | 1 |
C1 | Barbell rollouts | 3 | 10 |
C2 | Single-leg glute bridges | 4 | 8/side |
C3 | Quad chin-tuck (5 sec.) | 4 | 5 |
Exercise | Sets | Reps | |
---|---|---|---|
A | Low incline press (>90% 1RM) | 5 | 1 |
B1 | Chin-up | 4 | 6 |
B2 | DB bench press | 3 | 15 |
C1 | DB chest supported row | 5 | 12 |
C2 | Prone DB shrugs | 3 | 12 |
C3 | Seated Zottmann curls | 3 | 12 |
Exercise | Sets | Reps | |
---|---|---|---|
A | Depth jumps off bench | 8 | 3 |
B | Wide bench speed squat | 12 | 2 |
C | Goblet reverse lunge | 4 | 6/side |
D1 | Press to overhead sit-up (video) | 3 | 10 |
D2 | DB suitcase Romanian deadlift | 3 | 8/side |
Exercise | Sets | Reps | |
---|---|---|---|
A | 3-grips speed bench | 9 | 3 |
B1 | One-arm DB push press | 3 | 8 |
B2 | Kroc row | 3 | 15 |
C1 | DB triceps extension | 3 | 15 |
C2 | DB Zottmann curls | 3 | 10 |
C3 | DB rear delt flye | 3 | 15 |
Exercise | Sets | Reps | |
---|---|---|---|
A | 3-count pause squat | 2 | 5 |
B1 | Barbell rollouts | 2 | 10 |
B2 | Single-leg glute bridges | 3 | 8/side |
B3 | Quad chin-tuck (10 sec.) | 2 | 2 |
Exercise | Sets | Reps | |
---|---|---|---|
A | Low incline press | 2 | 5 |
B1 | Chin-up | 3 | 5 |
B2 | DB bench press | 1 | 20 |
C1 | DB chest supported row | 2 | 15 |
C2 | Prone DB shrugs | 3 | 12 |
C3 | Seated Zottmann curls | 2 | 15 |
Exercise | Sets | Reps | |
---|---|---|---|
A | Wide bench speed squat | 6 | 2 |
B | Goblet reverse lunge | 3 | 6/side |
C1 | Press to overhead sit-up (video) | 2 | 15 |
C2 | DB suitcase Romanian deadlift | 2 | 8/side |
Exercise | Sets | Reps | |
---|---|---|---|
A1 | One-arm DB push press | 2 | 6 |
A2 | Kroc row | 1 | 20 |
B1 | DB triceps extension | 2 | 20 |
B2 | DB Zottmann curls | 2 | 8 |
B3 | DB rear delt flye | 3 | 12 |
This week you'll continue to perform ME work, but now you'll be sticking with doubles and triples to really teach you how to strain. After the heavy sets, you'll do some back off sets to get more volume in.
Exercise | Sets | Reps | |
---|---|---|---|
A | Rack pulls | 3/2 | 3/5 |
B | Sumo speed pulls (60% 1RM) | 8 | 1 |
C | Bulgarian split squat | 3/1 | 7/10 |
D1 | DB single-leg RDL | 3 | 12 |
D2 | Barbell rollout w/pause (video) | 3 | 10 |
Exercise | Sets | Reps | |
---|---|---|---|
A | Overhead pin press (video) | 3/2 | 3/5 |
B1 | Alternating DB incline bench | 3/1 | 7/10/side |
B2 | Bent over barbell rows | 3/1 | 7/10 |
C1 | Face pull | 3 | 10 |
C2 | Plank to push-up | 3 | 12 |
Exercise | Sets | Reps | |
---|---|---|---|
A | Wide speed squat (50% 1RM) | 10 | 2 |
B | Double overhand 3-count pause deadlift | 3/2 | 5/7 |
C | Front squat reverse lunge | 3/1 | 5/7/side |
D1 | Single-leg hip thrust | 3 | 6 |
D2 | Anti-rotation to overhead press | 2 | 8/side |
Exercise | Sets | Reps | |
---|---|---|---|
A | Bench press (50% 1RM) | 10 | 3 |
B1 | Barbell push press | 3/2 | 5/7 |
B2 | Weighted pull-ups | 4 | 8 |
C1 | DB seesaw rows | 3 | 12 |
C2 | Triangle triceps extensions (video) | 3 | 10 |
D | Barbell curls | 2 | 15 |
Exercise | Sets | Reps | |
---|---|---|---|
A | Rack pulls | 4/2 | 2/4 |
B | Sumo speed pulls (50% 1RM) | 8 | 1 |
C | Bulgarian split squat | 3/1 | 7/10 |
D1 | DB single-leg RDL | 3 | 12 |
D2 | Barbell rollout w/pause (video) | 3 | 10 |
Exercise | Sets | Reps | |
---|---|---|---|
A | Overhead pin press (video) | 4/2 | 2/4 |
B1 | Alternating DB incline bench | 3 | 7/side |
B2 | Bent over barbell rows | 3/1 | 7/10 |
C1 | Face pull | 3 | 10 |
C2 | Plank to push-up | 3 | 12 |
Exercise | Sets | Reps | |
---|---|---|---|
A | Wide speed squat (55% 1RM, 2x2 are heavy) | 8/2 | 2/2 |
B | Double overhand 3-count pause deadlift | 2/1 | 5/7 |
C | Front squat reverse lunge | 2/1 | 5/7/side |
D1 | Single-leg hip thrust | 4 | 6/side |
D2 | Anti-rotation to overhead press | 2 | 6/side |
Exercise | Sets | Reps | |
---|---|---|---|
A | Bench press (55% 1RM, 2x2 are heavy) | 6/2 | 3/2 |
B1 | Barbell push press | 3/1 | 5/7 |
B2 | Weighted pull-ups | 4 | 5 |
C1 | DB seesaw rows | 3 | 12 |
C2 | Triangle triceps extensions (video) | 3 | 10 |
D | Barbell curls | 2 | 15 |
Exercise | Sets | Reps | |
---|---|---|---|
A | Close squat | 4/2 | 3/5 |
B | Sumo speed pulls (70% of 1RM) | 10 | 1 |
C | Bulgarian split squat | 2/1 | 7/10 |
D1 | DB single-leg RDL | 3 | 12 |
D2 | Barbell rollout w/pause (video) | 3 | 10 |
Exercise | Sets | Reps | |
---|---|---|---|
A | Close grip bench | 4/2 | 3/5 |
B1 | Alternating DB incline bench | 2/1 | 7/10/side |
B2 | Bent over barbell rows | 2/1 | 7/10 |
C1 | Face pull | 3 | 10 |
C2 | Plank to push-up | 3 | 12 |
Exercise | Sets | Reps | |
---|---|---|---|
A | Wide speed squat (60% of 1RM) | 10 | 2 |
B | Double overhand 3-count pause deadlift | 3/2 | 5/7 |
C | Front squat reverse lunge | 3/1 | 5/7/side |
D1 | Single-leg hip thrust | 3 | 6/side |
D2 | Anti-rotation to overhead press | 2 | 8/side |
Exercise | Sets | Reps | |
---|---|---|---|
A | Bench press (60% of 1RM) | 10 | 3 |
B1 | Barbell push press | 3/2 | 5/7 |
B2 | Weighted pull-ups | 5/1 | 5/10 |
C1 | DB seesaw rows | 3 | 12 |
C2 | Triangle triceps extensions (video) | 3 | 10 |
D | Barbell curls | 2 | 10 |
Exercise | Sets | Reps | |
---|---|---|---|
A | Close squat | 2/1 | 2/4 |
B | Bulgarian split squat | 3/1 | 7/10 |
C1 | DB single-leg RDL | 2 | 12 |
C2 | Barbell rollout w/pause (video) | 2 | 10 |
Exercise | Sets | Reps | |
---|---|---|---|
A | Close grip bench | 2/1 | 2/4 |
B1 | Alternating DB incline bench | 3/1 | 7/10/side |
B2 | Bent over barbell rows | 3/1 | 7/10 |
C1 | Face pull | 2 | 15 |
C2 | Plank to push-up | 2 | 12 |
Exercise | Sets | Reps | |
---|---|---|---|
A | Wide speed squat (55% of 1RM, 2x2 are heavy) | 5/2 | 3/2 |
B | Double overhand 3-count pause deadlift | 2/1 | 5/7 |
C | Front squat reverse lunge | 2/1 | 5/7 |
D1 | Single-leg hip thrust | 2 | 8/side |
D2 | Anti-rotation to overhead press | 2 | 6/side |
Exercise | Sets | Reps | |
---|---|---|---|
A | Bench press (55% of 1RM, 2x2 are heavy) | 5/2 | 3/2 |
B1 | Barbell push press | 2 | 5 |
B2 | Weighted pull-ups | 3 | AMAP |
C | DB seesaw rows | 2 | 12 |
D | Barbell curls | 2 | 12 |
During the last week you'll test out your bench, squat, and deadlift, and even your pull-ups so you can realize all the strength gains you made.
Exercise | Sets | Reps | |
---|---|---|---|
A | Squat (80% of 1RM) | 6 | 2 |
B | Sumo or conventional deadlift (80% of 1RM) | 8 | 1 |
C1 | DB forward lunge | 3 | 8/side |
C2 | Elevated side plank | 3 | 30 sec./side |
Exercise | Sets | Reps | |
---|---|---|---|
A | Bench press with pause (90% of 1RM) | 4 | 1 |
B1 | DB floor press | 4 | 8 |
B2 | DB chest supported row | 5 | 8 |
C | DB hammer curl | 3 | 12 |
Exercise | Sets | Reps | |
---|---|---|---|
A | Speed squat with pause (50% of 1RM) | 10 | 2 |
B | Barbell glute bridge with pause | 4 | 5 |
C1 | Suitcase deadlift with hold (video) | 3 | 6/side |
C2 | Barbell rollout with pause (video) | 3 | 10 sec. |
Exercise | Sets | Reps | |
---|---|---|---|
A | Speed bench (50% of 1RM) | 10 | 3 |
B1 | Alternating incline DB press | 4 | 8/side |
B2 | Weighted chin-up | 3/2 | 3/5 |
C1 | One-arm barbell row (video) | 4 | 10 |
C2 | Slight incline DB Tate press | 3 | 15 |
Exercise | Sets | Reps | |
---|---|---|---|
A | Squat | 1RM | |
B | Sumo or conventional deadlift | 1RM | |
C1 | DB forward lunge | 2 | 8/side |
C2 | Elevated side plank | 2 | 30 sec./side |
Exercise | Sets | Reps | |
---|---|---|---|
A | Bench press | 1RM | |
B1 | DB floor press | 3 | 8 |
B2 | DB chest supported row | 4 | 8 |
C | DB hammer curl | 3 | 12 |
Exercise | Sets | Reps | |
---|---|---|---|
A | Speed squat with pause (55% of 1RM) | 12 | 2 |
B | Barbell glute bridge with pause | 3 | 5 |
C1 | Suitcase deadlift with hold (video) | 2 | 6/side |
C2 | Barbell rollout with pause (video) | 3 | 15 sec. |
Exercise | Sets | Reps | |
---|---|---|---|
A | Speed bench (55% of 1RM) | 10 | 3 |
B1 | Alternating incline DB press | 3 | 6/side |
B2 | Weighted chin-up | 1/1 | 3RM/AMAP |
C1 | One-arm barbell row (video) | 3 | 10 |
C2 | Slight incline DB Tate press | 3 | 15 |
I've played with hundreds of programs over the years, and this is without a doubt one of the best maximal strength programs I've found – zero special equipment required!
That's right, no bands, boards, or chains; just solid programming and heavy compound movements.
Those who hit this program with gusto should see their deadlift, squat, bench, and pull-ups increase drastically, especially if new to Max Effort or Dynamic Effort training.
Better still, upon returning to your traditional hypertrophy or athletic program, your newfound strength will help you take your physique and performance to an even higher level.
Enjoy the new PR's and power gains!
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