*This is a strength focused program with minimal body building principles*

Essentially this is the same layout as the previous program, but the big difference is that it uses an interval scheme, not a weekly scheme. This means that there is a set number of days between each workout day so that you retain maximum CNS freshness (again, its for strength)

While it may not prove to be convenient schedule wise, you can always take a day off as long as you resume to the schedule. Fatigue should never be an issue. Since there is no correlating weekday to each exercise day, it is best to use this with a calendar or interval timer application, but not required.

Quick Overview:

- 4 days a cycle, repeat immediately or one day break first
- 4-5 days between every movement
- strength focused, but hypertrophy work is optional
- The 4 main lifts, variations + accessory & OL
- includes front squat and C&J
- scales off of 95% 1RM (so yes, input 95%)
- can take a single day break if needed, but it intends to to keep schedule/consistency AMAP

- run as many times as needed but at least 5 times before retesting

TJ’s 99STR Program 1.0

default

Week 1

Walk

3: Rest Day (Begin: Wed)

Bench Press (Barbell)

Squat (Barbell)

Front Squat (Barbell)

Front Squat (Paused)

Clean (Barbell)

1: Squat/Bench (Begin: Mon)

Deadlift (Barbell)

Overhead Press (Barbell)

Clean and Jerk

2: Deadlift/OHP (Begin: Tu)

Accessories Day, focus on weak points, mobility + cardio

Jefferson Curl

Incline Bench Press (Dumbbell)

Seated Dip (Machine)

Seated Overhead Press (Dumbbell)

Romanian Deadlift (Barbell)

Zercher Squat (Barbell)

Bulgarian Split Squat (Barbell)

Zercher Deadlift

Pull-Up (Bodyweight)

Abs Crunch (Machine)

Seated Row (Machine)

4: Accessory (Begin: Thur)

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