10x3 Form Building Strength Program

Steve Shaw of Massive Iron

(Beginner – Novice - Intermediate)

Long program but great for building form and strong lifts across all 3 disciplines.

Take your known or estimated 1RM and use 60% for a ten set, 18+ week program. Attempt 10 reps on the last set for Bench and Deadlift. 5 reps on the last set for squat to help save the knees. Add 5lbs each week and drop a set when you can no longer get 3 reps. Technical Failure ONLY. If you think you might fail or your form might break on the next set, stop. The program is over when you hit a 1x3.

Example

235lb Bench Press 1RM x 60%(.60) = 140lb starting weight

Week 1   WW 140lb – 3, 3, 3, 3, 3, 3, 3, 3, 3, 10

Week 2   WW 145lb – 3, 3, 3, 3, 3, 3, 3, 3, 3, 10

Week 3   WW 150lb – 3, 3, 3, 3, 3, 3, 3, 3, 3, 7

Week 4   WW 155lb – 3, 3, 3, 3, 3, 3, 3, 3, 3, 4

Week 5   WW 160lb – 3, 3, 3, 3, 3, 3, 3, 3, 3, 4

Week 6   WW 165lb – 3, 3, 3, 3, 3, 3, 3, 3, 3, 3

Week 7   WW 170lb – 3, 3, 3, 3, 3, 3, 3, 3, 3, 3

Week 8   WW 175lb – 3, 3, 3, 3, 3, 3, 3, 3, 3, 2

Week 9   WW 180lb – 3, 3, 3, 3, 3, 3, 3, 3, 5

Week 10  WW 185lb – 3, 3, 3, 3, 3, 3, 3, 3, 3

Week 11  WW 190lb – 3, 3, 3, 3, 3, 3, 3, 2

Week 12  WW 195lb – 3, 3, 3, 3, 3, 3, 3

Week 13  WW 200lb – 3, 3, 3, 3, 3, 1

Week 14  WW 205lb – 3, 3, 3, 3, 4

Week 15  WW 210lb – 3, 3, 3, 3, 3

Week 16  WW 215lb – 3, 3, 3, 3, 1

Week 17  WW 220lb – 3, 3, 3, 2

Week 18  WW 225lb – 3, 3, 2

Week 19  WW 230lb – 3, 3

Week 20  WW 235lb – 3, 2

Week 21  WW 240lb – 3 – You’re done! Use a 1RM calculator to see your new estimated 1RM.

Warm-up = Barx10, .45x5, .65x3, .75x2, .85x2, .93x1

Use Working Weight (WW) for warm-up weight calculations