Uploaded October 2022 | Updated September 2026, 2 weeks ago

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[TIMESTAMPS]
Free Program #1: 2:43
Free Program #2: 6:50

[FREE PROGRAM #1] strongerbyscience.com/returning-to-training

[FREE PROGRAM #2]

The second free program is meant to be incorporated into your regular program. You will be doing 1 Single TWICE per week for the squat, bench and deadlift. The breakdown would be as follows:

WEEK 1
Day 1
Single @ RPE 6 (4 Reps In Reserve)

Day 2 (72 Hours Later)
Single @ RPE 7 (3 Reps In Reserve)

WEEK 2
Day 1
Single @ RPE 6 (4 Reps In Reserve)

Day 2 (72 Hours Later)
Single @ RPE 8 (2 Reps In Reserve)

WEEK 3
Day 1
Single @ RPE 6 (4 Reps In Reserve)

Day 2 (72 Hours Later)
Single @ RPE 9 (1 Reps In Reserve)

WEEK 4 (DELOAD)
Day 1
Single @ RPE 6 (4 Reps In Reserve)

You would then repeat this exact block a few times until your RPE 9 single is roughly 90-95% of your 1 Rep Max. Likely this will take 2-4 blocks depending on how strong you were. On days you do your single, you would work up to the single for the movement (say the squat) then do your regular volume (say 3 sets of 5). You're ADDING these singles to your overall training, there might need to be a slight adjustment to your overall training volume.

[PAIN RESOURCE] barbellmedicine.com/blog/pain-in-training-what-do


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