10x3 Form Building Strength Program

(Intermediate - Advanced)

Short program is great for building strong lifts across all 3 disciplines.

Take your known or estimated 1RM and use 80% for a ten set, 8+ week program. Attempt 5 reps on the last set for Bench, Squat and Deadlift. 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

295lb Bench Press 1RM x 80%(.80) = 235lb starting weight

Week 1   WW 235lb – 3, 3, 3, 3, 3, 3, 3, 3, 3, 4

Week 2   WW 240lb – 3, 3, 3, 3, 3, 3, 3, 3, 3, 3

Week 3   WW 245lb – 3, 3, 3, 3, 3, 3, 3, 3, 3, 1

Week 4   WW 250lb – 3, 3, 3, 3, 3, 3, 3, 3, 2

Week 5   WW 255lb – 3, 3, 3, 3, 3, 3, 3, 1

Week 6   WW 260lb – 3, 3, 3, 3, 3, 3, 1

Week 7   WW 265lb – 3, 3, 3, 3, 3, 3

Week 8   WW 270lb – 3, 3, 3, 3, 2

Week 9   WW 275lb – 3, 3, 1

Week 10  WW 280lb – 3, 3

Week 11  WW 285lb – 3, 2

Week 12  WW 290lb – 3 with some gas left in the tank

Week 13  WW 295lb – 3! 9 RPE so you try again next week

Week 14  WW 300lb – 2 - 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