Uploaded July 2013 | Updated September 2026, 2 hours ago

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while the program itself is the intellectual property of 3DMJ, the general format is:

Week 1: Moderate
Week 2: Light
Week 3: Heavy
Week 4: deadlift training
Week 5: deadlift training
Week 6: Moderate(er)
Week 7: Light(er)
Week 8: Heavy(er)

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Coaching and Prep:
3dmusclejourney.com

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