5 Day Basics (X Fit Style)

Program Description

4-Week Progression Heavy Lifts Lift Week 1 Week 2 Week 3 Week 4 (Deload) Squat / Deadlift Base +10 lb +10 lb 80–85% Week 3 Bench / OHP Base +5 lb +5 lb 80–85% Week 3 Pull-Ups Base +1 rep / +2.5–5 lb +1 rep / +2.5–5 lb Test max reps Burnouts Week 1: Base reps Week 2: +2 reps per movement or +1 round Week 3: Same reps, faster pace Week 4: Cut burnout time in half, focus on form

Program Overview