5 Day Basics (X Fit Style)

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

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Week 1

Week 2

Week 3

Week 4

Squat (Barbell)

Bench Press (Barbell)

Deadlift (Barbell)

Standing Shoulder Press (Dumbbell)

Pull-Up (Assisted)

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