C.S. Sloan's Integral Strength
Day One - Heavy Day
Squats: 5 sets of 5 reps, 2 back-off sets of 8 reps. Work up to a 5-rep max over 5 progressively heavier sets. Follow this with 2 back-off sets of 8.
Deadlifts: 5 sets of 5 reps, 2 back-off sets of 8 reps.
Bench Presses: 5 sets of 5 reps.
Wide-Grip Chins: 5 sets of max reps.
Walking Lunges: 3 sets of 20 reps.
Day Two - Light Day
Front Squats: 5 sets of 5 reps. Perform 5 progressively heavier sets.
Power Cleans: 5 sets of 5 reps. 5 progressively heavier sets.
Incline Dumbbell Bench Presses: 5 sets of 5 reps.
Day Three - Medium Day
Squats: 3 sets of 5 reps, 2 sets of 3 reps. The last set of 3 reps should be heavier than the last set of 5 reps from Day One.
Deadlifts: 3 sets of 5 reps, 2 sets of 3 reps.
Incline Bench Presses: 5 sets of 5 reps.
Close-Grip Chins: 5 sets of max reps.
Bulgarian Squats: 3 sets of 15 reps (each leg).
NOTE: Do heavy ab work on each day
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