Dette er et 8 ukers program. Vektene under er basert på en personlig rekord på 400 pounds
Week 1
1*10/135
1*6/225
2*8/275
1*6/250
Week 2
1*10/135
1*6/225
2*8/285
1*6/260
Week 3
1*10/135
1*6/225
2*8/295
1*6/270
Week 4
1*10/135
1*6/225
2*6/315
1*6/290
Week 5
1*10/135
1*6/225
2*5/340
1*6/315
Week 6
1*10/135
1*6/225
1*1/300
2*4/360
1*5/315
Week 7
1*10/135
1*6/225
1*1/315
2*3/380
Week 8
1*10/135
1*6/225
1*1/315
1*1/385
1*1/415
Week 9(Contest)
1*10/135
1*5/225
1*1/315
Opener/370
2nd Att./415
3rd Att./430
