3-Day (version 1)

Monday 

Squats

Pendlay Rows

Bench Press

---

Barbell Lunges or Barbell Step  Ups

Chin Ups

Romanian Deadlifts

Incline DB Press

Wednesday 

Clean and Jerk

-Box/Depth Jumps

Power Snatch (normal or single arm)

DB/Hex Jumps

Box Squats

Muscle Ups
*if you can't do muscle ups, do plyo push ups and neutral grip chins)

---

Tires/sledge/kettlebells

Friday 

Deadlifts

Overhead Press

Weighted Pull Ups

---

Front Squats

Dips

Good Mornings

Elevated Weighted Inverted Rows or Unilateral DB Rows

3-Day (Version 2)

Week A 

Monday
 

Squat

Row

Bench Press

Barbell Step Ups

Chin Ups

Romanian Deadlifts

Incline DB Press

Wednesday

Clean and Jerk

Depth/Box Jump

(Single Arm) Snatch

Trap Bar Jumps

Box Squat

Plyo Push Ups

Tire Flips

Sledge

Kettlebell Work

Friday

Deadlift

Overhead Press

Weighted Pull Ups

Front Squat

Dips

Good Mornings

Weighted Inverted Rows or DB Unilateral Rows

 Week B 
 

Monday

Clean and Jerk

Box/Depth Jump (weighted or high box, low reps)

Hang Snatch*

Box Squat

Muscle Ups or Plyo Push Ups

Tire

KB

Sledge

Wednesday 

Squat

Bench 

Row

Deadlift 

Pull Up/Chin Up

OHP
 

Friday

Snatch

Trap Bar Jumps (heavy, low reps)

Front Squat

Hang Clean*

Burpee Pull Ups

Tire

KB

Sledge 

Wednesdays on Week B alternate as far as sets/reps go.  One Week B you will do 5x5 of
the first three exercises, and 3x10 on the second three, the next Week B you will flip it. 
Add in Face Pulls and/or trap work on Olympic days.

 3-Day (Version 3)

 
Workout A

Squat

Row

Overhead Press

Power Clean

Barbell Step Up or Barbell Lunge

Chin Up

Romanian Deadlift

Dips

Workout B

Deadlift

Pull Ups

Bench Press

Power Snatch

Front Squat
Inverted Rows

Good Mornings

Incline DB Press/Push Press/DB Overhead Press/Handstand Push Ups

Perform on non-consecutive days.  Ex:  AxBxA then the next week BxAxB etc.

3-Day (Experimental)

Monday

Squat

Row

Bench Press

-
Deadlift

Overhead Press

Chin Up

(Hammer Curls)

(Tricep Pressdown)

Wednesday

Clean and Jerk

Depth/Box Jump

Snatch

 Trap Bar Jumps

Front Squat

High Pulls

KB

Face Pulls

Friday

Deadlift 

Overhead Press

Weighted Pull Ups

Squat

Row

Bench Press

(Barbell Curls)

(Floor Crusher)

( ) = Optional

On Wednesday, the set/rep schemes are the same as what I describe later in the
document.  But on Monday and Friday, you do 5x5 of the first three exercises, and 3x10
of the second three.

 
3-Day (Women)

Monday

Squat

Row

Bench Press

Step Ups

Incline DB Press

Romanian Deadlift

Chin Ups

Wednesday                                                                          Wednesday (Alternative)

Clean (and Jerk)                                                                  Front Squat                            

Box Jumps                                                                               Push Press

-                                                                                               Nuetral Grip Chin Ups

(Single Arm) Snatch                                                                               -

DB/Hex Jumps                                                                        Bulgarian Squat

---                                                                                            Plyo Push Ups or DB Flat

Front Squat                                                                             -
Plyo Push Ups                                                                         Glute-Ham Raise

---                                                                                            Face Pulls

Kb Swings

Face Pulls

Friday

Deadlift

Overhead Press

Pull Up

Lunges

Dips

Good Mornings

Inverted or DB Rows

Set/Rep Scheme:

Phase 1 (Week 1-4): 3x8 Majors, 3x12 Auxiliaries

-Active Deload (Week 5)-

-Active Deload (Week 10)-

Phase 3 (Week 11-14): 5x5 Majors, 3x8 Auxiliaries

-Active Deload (Week 15)-

Start over at Phase 1, Week 1.

3-Day (Stripped)

Monday

Squat

Barbell Row

Bench Press

Romanian Deadlift

Weighted Chin Ups

Incline DB Press

Wednesday

Clean and Jerk

(Depth/Box Jumps )
-

Snatch

(Trap Bar Jumps)

Front Squat

Neutral Grip Chin Ups

(Plyo Push  Ups)

Face Pulls

Glute-Ham-Raise

Friday

Deadlift

Overhead Press

Weighted Pull Ups

Good Mornings

Dips

Inverted/DB Unilateral/T-Bar Rows

 
3-Day Push/Pull

Odd Weeks 

Monday 

Power Clean

Row

Chin Up

RDL

Face Pull

Hammer Curl

Wednesday 

Squat

Overhead Press

Trap Bar Jumps

Bench Press

-
Dips

Bulgarian Squats

Friday 

Deadlift

Pull Ups

Inverted/DB/T-Bar Rows

Good Mornings 

High Pulls

Barbell Curl

Even Weeks 

Monday 

Squat 

Overhead Press

Trap Bar Jumps

Dips
-

Floor Crusher

Step Ups

Wednesday 

Power Cleans

Rows

Rack Pulls/Trap Bar Deadlift

Chin Ups

Glute-Ham Raise

High Pulls

Friday 

Front Squat

Bench Press

Push Press or Incline DB

Box Jumps

-
Press down

Barbell Lunge

4-Day (Power/Olympic)

Monday

Squats

Pendlay Rows

Overhead Press

--

Barbell Lunges

Chin Ups

Romanian Deadlifts

Plyo Push Ups or Flat DB Press (Dips if you do Incline DB on Thursday)

Tuesday

Power Cleans

Box Jumps (high box or weighted)

Hang Snatch

Trap Bar or DB Jumps (lighter weight for auxiliary reps)

Tire Flips

Sledge Hammer Hits

Kettlebell ballistics

Thursday

Deadlifts

Bench Press

Pull Ups

--

Front Squats

Dips or Incline DB Press

Good Mornings

Inverted Rows or DB Unilateral Rows

Friday

Snatch
Trap Bar or DB Jumps (heavy for Major reps)

--

Hang Clean

Depth Jumps (bodyweight only for auxiliary reps)

Tire Flips

Sledge Hammer Hits

KB Work

4-Day (Power/Olympic Version 2)

Day 1

Squats

Pendlay Rows

Overhead Press

--

Barbell Lunges or Barbell Step Ups

Chin Ups

-
Romanian Deadlifts

Plyo Push Ups of Flat DB Press

Day 2

Clean and Jerk

Box Jumps

--

Front Squats

Muscle Ups

Hang Snatch

--

Tire Flips

Sledge Hammer Hits

Kettlebell ballistics

Day 3

Deadlifts

Bench Press

Pull Ups

--
Box Squats

Dips

Good Mornings

Inverted Rows or DB Unilateral Rows

Day 4

Snatch

Trap Bar or DB Jumps

---

Hang Clean (optional press)

Overhead Squats

Burpee Pull Ups

--

Tire Flips

Sledge Hammer Hits

KB Work

4-Day (Push/Pull)

Monday
 

Squat

Overhead Press

Dips

Barbell Step Ups

Floor Crushers

(Trap Bar/DB Squat Jumps) - If these are included, swap with Step Ups)

Tuesday

Power Clean

Barbell Row

Chin Up

Romanian Deadlift

Hammer Curl

(Face Pulls)

 
Thursday

Front Squat

Bench Press

Incline DB or Push Press

Barbell Lunges

Pressdown

 (Box Jumps) - If these are included, swap with Lunges)

Friday

Deadlift

Pull Up

Inverted/DB Row

Goodmorning

Barbell Curl

(High Pulls)

 
4-Day (Push/Pull 2)

Monday

Bench Press

Incline DB Press

Push Press

Lateral Raises

Floor Crushers

Tuesday

Squats

Deadlifts

Good Mornings

Pull Ups

Unilateral DB Rows or Inverted Rows

Barbell Curls

Thursday

 
Overhead Press

Dips or Flat DB Press

High Pull

Tricep Extensions

Tate Press

Friday

Power Cleans

Front Squats

Romanian Deadlifts

Barbell Rows

Chin Ups

Hammer Curls

4-Day (Push/Pull 3)

Monday

Overhead Press

Dips
High Pulls

Flat DB Press

Face Pulls

Press downs

Tuesday

Squat

Power Clean

Chin Ups

Romanian Deadlift

Barbell Rows

Hammer Curls

Thursday

Bench Press
-

Push Press or Split Jerk

Rear Delt fly

Incline DB Press

Lateral Raise

Floor Crusher

Friday

Dead Lift

Front Squats

Pull Ups

DB or Inverted Rows

Good Mornings

Barbell Curls

4-Day (Upper/Lower Split)

-Upper A- 

Overhead Press

Pull Ups

Plyo Push Ups or Flat DB Press

Inverted Rows

Tricep Pressdowns

Lateral Raises

Hammer Curls

Reverse Flies

-Lower A- 

Squats

Power Cleans
Box Jumps

Barbell Step Ups or Barbell Lunges

Romanian Deadlifts

-Upper B- 

Overhead Press

Pull Ups

Dips

Inverted Rows or DB Unilateral Rows

Barbell Curls

High Pulls

- 

Floor Crusher 

Face Pulls

 
-Lower B- 

Deadlifts

Hang Cleans or Power Snatch

Trap Bar or DB Squat Jumps

Front Squats

Good Mornings

Do 2 consecutive days, then rest a day, then the next 2, then rest until the next week
begins. HIIT/cardio/flexibility training on 2-3 off days.  Use the same set/rep schemes as
the other routines i posted (well, pick one of the two set/rep options). You can do core
work at the end of 2 of the days (preferably Lower A and B)

6-Day Split

Back and Biceps A

Deadlift

Pull ups

Inverted Rows, DB Unilateral Rows, or T-Bar Rows

Barbell curls
 

Chest and Triceps A

Bench Press

DB Incline

Flies 

Plyo Push Ups

Floor Crushers

Legs and Shoulders A

Squats

Overhead Press

Barbell Step Ups

High Pulls

Romanian Deadlifts

Face Pulls

Back and Biceps B

Power Clean

Barbell Rows

Chin Ups

Hammer Curls

Chest and Triceps B

Incline Press

DB Bench

Incline Flies

Dips

Tricep Pressdown

Legs and Shoulders B

Front Squat

Push Press or Split Jerk

-
Barbell Lunges

Lateral Raise or Shrugs

Good Mornings

Rear Delt Flies

6-Day: Push/Legs/Pull x 2

Monday – Push A

Bench Press

Incline DB Press

Push Press

Lateral Raises

Floor Crushers

Tuesday – Legs A

Squats

Step Ups

Cleans
RDLs

Trap Bar Jumps

Wednesday – Pull A

Rows

Chin  Ups

Hammer Curls

Face Pulls

Shrugs

Thursday - Push B

Overhead Press

Dips

High Pulls

Plyo Push Ups

Tricep Pressdown

Friday - Legs B

Front Squats
Barbell Lunges or Bulgarian Squats

Good Mornings

Snatch

Box Jumps

Saturday – Pull B

Deadlift

Pull Ups

Inverted Rows or DB Unilateral Rows

Barbell Curls

Rear Delt Flies

Set/Rep Schemes for all programs unless they specify otherwise.

Version 1: 

5x5 on majors, 3x8-12 on auxiliaries. 

Version 2:

Phase 1 (week 1-3): 3x6 majors, 3x12 Auxiliaries.

Phase 2 (week 4-6): 4x5 majors, 3x10 auxiliaries.

Phase 3 (week 7-9): 5x4 majors, 3x8 auxiliaries.

Do an active deload for 1 week between each phase.

*On the last week of Phase 4, do not do the auxiliaries.  Focus on PR triples for the major
exercises and that’s it.

Major Exercises are: Squats, Overhead Press, Push Press, Bench Press, Pull Ups, Power
Cleans, Snatch, Hang Cleans, and Barbell/ T-Bar Rows. 

Note: Box Squats, Lunges, and Front Squats count as majors for both versions, but you
don’t need to PR on them.

Set/Reps for the 6-day

You have a few options here. If you are going for a more hypertrophy based-routine, you
can go with 3x8-10 on the majors and 3x8-12 on the auxiliaries. Of course, there is never
anything wrong with the 5x5 approach. Ideally, you wanna keep your total volume for
major exercises between 15-35 reps or so, and even then, 35 is pretty high. Auxiliaries
allow a bit higher volume due to their less taxing nature, so sets of 12-15 are fine,
although 15 is shooting a bit high in which case weight should be increased. There is no
strong argument for using resistance for endurance as far as i am concerned outside of
maybe WSM events. 

There is a lot of volume on the leg days, i know, but i think it is important for
development and function that you have a major lift obviously like squats accompanied
by a unilateral movement and a posterior chain focused movement. Rear delt work is
important, so that stays, but shrugs/high pulls/lateral raises can optionally be dropped. 

Still dunno if i like flies being in there, but maybe i just have a chip on my shoulder
because my pre-teen girly bird chest is relatively undeveloped. I love Plyo Push Ups
which is why i kept them, though. 

 
Back/Bi days are when i would throw in tire/KB/ sledge work. Core exercises can be
done in a variety of ways, an example being picking one core movement (stability,
rotational, spinal flexion etc) and doing it at the end of each session, alternating between
the type of core exercise each day. 

Anyways, there is a little leeway with this one, but i think you will be hard pressed to find
a better 6-day split. And the few number of lifts each day makes it time efficient. 

Alternate Sets/Reps for the 6-day

--Phase 1--

Week 1: Majors – 3x10. Auxiliaries – 3x12

Week 2: Majors – 4x10. Auxiliaries – 3x12

Week 3: Majors – 5x10. Auxiliaries – 3x12

---Week 4 – Active Deload--- 

--Phase 2--

Week 5: Majors – 3x8. Auxiliaries – 3x10-12

Week 6: Majors – 4x8. Auxiliaries – 3x10-12

Week 7: Majors – 5x8. Auxiliaries – 3x10-12

 
---Week 8 – Active Deload ---

--Phase 3--

Week 9: Majors – 3x6. Auxiliaries – 3x8-12

Week 10: Majors – 4x6. Auxiliaries – 3x8-12

Week 11: Majors – 5x6. Auxiliaries – 3x8-12

---Week 12 – Active Deload--- 

--Phase 4--

Week 13: Majors – 3x5. Auxiliaries – 3x8-10

Week 14: Majors – 4x5. Auxiliaries – 3x8-10

Week 15: Majors – 5x5. Auxiliaries – 3x8-10

---Week 16 – Active Deload---

Return to Phase 1.

The deloads here are optional, but may keep you from plateauing. 

 
Majors include: Deadlift, Pull Ups, Bench Press, Squats, Overhead Press, Power Cleans,
Barbell Rows, Incline Press, Front Squat, and Push Press/Split Jerk. Auxiliaries are
everything else. 

10 reps is too high for Power Cleans, however, so i would suggest starting at 8 (still a bit
high) and dropping by one rep each phase. So 8, 7, 6, 5.

I don’t do this with deads of cleans, however, and for bench and overhead press I only
overload by 10 or so pounds.

Core Work (pick 3 or 4 with at least 1 rotational exercise):

Roll Outs

Pole Vaulters

Weighted Decline Crunch

Pikes

Turkish Get Ups

Land Mines/ Full-Contact Twists

Windmills / Kneeling Windmills

Hyperextensions (twisting and regular)

Planks
Janda Sit-Ups

Side Bends

Decline Med Ball Throws

Med Ball Lateral Throws

Hanging Leg Raises

Hanging Knees-to-Elbows

Hanging Full Vertical Leg Raise