How to Increase Your Bench, Squat and Dead Lift

Whether you are trying to reach your first 1000 or chasing the elusive 1600 this split will have you adding serious weight to your 1RM within 8 weeks

Instructions

Difficulty: Moderate

1. The basic idea behind this split is progression and rest. By rotating the sets and reps for each exercise along with supplementing assistance exercises you can plan to constantly be adding weight from week to week.
2. Next the split is set up on a 6 day schedule, you can stretch it to a full week by simple adding another rest day so that every Monday is bench, every Wednesday is squat and every Friday is dead lift.
3. After you have your days set up, you simply rotate schemes with a tendency for progression like this.
   
   Week 1 - 3 sets x 15 reps
   
   Week 2 - 3 sets x 12 reps
   
   Week 3 - 3 sets x 8 reps
   
   Week 4 - 5 sets x 5 reps
   
   Week 5 - 8 sets x 3 reps
   
   Week 6 - 4 sets x 2 reps
   
   (Add 10 lbs onto weight used in week 3)
   
   Week 7 - 3 sets x 8 reps
   
   Week 8 - 2 sets x 2 reps
4. Going back to a 3x8 in week 7 prevents the body from becoming accustomed to the pattern of doing less reps each week. When you add at least 10 lbs onto your old 3x8 weight you will notice how much you have progressed.
5. Doing 4 sets of 2 heavy reps puts a lot of stress not only on the muscles but on the joints as well. Taking a week to do a higher rep count will greatly help you to recover going into week 8 when you max out on 2 reps.
6. Do not do any assistance work during week 7. Your body will need the extra recovery time to perform at it's best during your next max out.
7. This progression should help you add at least 10 lbs to each of your big 3 lifts over a period of 8 weeks.
8. As always beginners should be able to have faster progress and add more weight than more experienced lifter. Be safe and have a good lift.