Pure Strength
The Pure Strength routine is highly focused on building pure, unadulterated, raw strength.
This program leverages a technique called Daily Undulating Periodization which changes the rep-range and weight from day-to-day. On Monday, Wednesday, and Friday the very heaviest workout is the first of the day. It has a + next to it which means on the last set, do as many as you can to failure. If you can add 5 reps to your last set, it is time to add 10 pounds to your weight and continue doing so until you cannot get 5 additional reps.
Weeks 1-3
Monday
Squat, 4x5+@70%
Bench, 3x7@65%
Deadlift, 2x9@60%
Tuesday
Wide Grip Pullups (weighted) - 5,4,3,2+
Reverse Grip Barbell Row - 5,4,3,2+
Dumbbell Shoulder Shrugs, 3x12
- superset -
Concentration Curl, 3x12
Hanging Leg raise, x20
Jackknife Situp, x50
Wednesday
Bench, 4x5+@70%
Deadlift, 3x7@65%
Squat, 2x9@60%
Thursday
Chinups (weighted) - 5,4,3,2
Military Press - 5,4,3,2+
Romanian Deadlift, 3x8
- superset -
Seated Rear Lateral Raise, 3x8
Stability Ball Weighted Crunch, 25x2
- superset -
Medicine Ball Plank, 1minx2
Friday
Deadlift, 4x5+@70%
Squat, 3x7@65%
Bench, 2x9@60%
Week 4 - Deload Week
Monday
Squat, 3x3@80% 1RM
Bench, 3x3@80% 1RM
Deadlift, 3x3@80% 1RM
Tuesday
Leg Extension, 2x10
- superset -
Leg Curl, 2x10
Calf Raise, 3x8
Incline Dumbbell Press, 2x8
Seated Cable Row, 2x8
Preacher or Spider Curls, 2x8
EZ-Bar Skullcrusher, 3x8
Cable Tricep Pressdowns, 2x8
Wednesday
Turkish Get-up with dumbbells or kettlebells, 5x10/8/6/4/2
Spiderman Push-ups, 5x10,8,6,4,2
One-arm kettlebell sqing, 5x10,8,6,4,2
Bear Crawl with dumbbells, 3x20 feet
Rope face pull, 3x12
Thursday
Rest
Friday
Warm Up
Walking High Knee, 1x30
Walking Butt Kicks, 1x30
Walking Glute Stretch, 1x30
Side-to-side Adductor Stretch, 1x30
Reverse Lunge Rotation, 1x20
Squat (empty bar), 2x10
- triset -
Good Morning (empty bar), 2x10
- triset -
Romanian Deadlift (empty bar), 2x10
Gastroc/Seleus Stretch, 2x15 seconds per leg
Test
Squat, Rep Test, 5@70%, 4@80%, max reps@85%
Bench, Rep Test, 5@70%, 4@80%, max reps@85%
Deadlift, Rep Test, 5@70%, 4@80%, max reps@85%
Use the following calculator to determine your new 1RM:
https://www.bodybuilding.com/fun/other7.htm
Week 5-7
Monday
Squat, 4x4+@72.7%
Bench, 3x6@67.5%
Deadlift, 2x8@62.5%
Tuesday
Wide Grip Pullups (weighted) - 5,4,3,2+
Reverse Grip Barbell Row - 5,4,3,2+
Dumbbell Shoulder Shrugs, 3x12
- superset -
Concentration Curl, 3x12
Hanging Leg raise, x20
Jackknife Situp, x50
Wednesday
Bench, 4x4+@72.7%
Deadlift, 3x6@67.5%
Squat, 2x8@62.5%
Thursday
Chinups (weighted) - 5,4,3,2
Military Press - 5,4,3,2+
Romanian Deadlift, 3x8
- superset -
Seated Rear Lateral Raise, 3x8
Stability Ball Weighted Crunch, 25x2
- superset -
Medicine Ball Plank, 1minx2
Friday
Deadlift, 4x4+@72.7%
Squat, 3x6@67.5%
Bench, 2x8@62.5%
Week 8 - Deload and Test Week
Follow week 4 program
Week 9-11
Monday
Squat, 4x3+@75%
Bench, 3x5@70%
Deadlift, 2x7@65%
Tuesday
Wide Grip Pullups (weighted) - 5,4,3,2+
Reverse Grip Barbell Row - 5,4,3,2+
Dumbbell Shoulder Shrugs, 3x12
- superset -
Concentration Curl, 3x12
Hanging Leg raise, x20
Jackknife Situp, x50
Wednesday
Bench, 4x3+@75%
Deadlift, 3x5@70%
Squat, 2x7@65%
Thursday
Chinups (weighted) - 5,4,3,2
Military Press - 5,4,3,2+
Romanian Deadlift, 3x8
- superset -
Seated Rear Lateral Raise, 3x8
Stability Ball Weighted Crunch, 25x2
- superset -
Medicine Ball Plank, 1minx2
Friday
Deadlift, 4x3+@75%
Squat, 3x5@70%
Bench, 2x7@65%
Week 12 - Deload Week
Follow week 4 program