Notes

1. Where this comes from. The program is authored from the standard strength literature — Rippetoe’s Practical Programming and Starting Strength, Wendler’s 5/3/1, Helms’ Muscle & Strength Pyramid, and Israetel’s hypertrophy work. The four barbell lifts run a 5/3/1 wave; accessories run double progression; the A → B → C rotation swaps in new variants and climbs in load each pass.
2. New to the barbell? Don’t start here — run a linear novice progression first (squat 3×5 adding weight every session; deadlift 1×5; bench/press 3×5). Graduate to the rotation once linear gains stall, usually after 8–16 weeks.
3. Reading the loads. Build your Training Max at 90% of a true 1RM and let the wave do the rest. The YouTube button on any exercise pulls up a form demo; the Progress line tells you how to advance that specific movement.
4. Not medical advice. Warm up, keep 1–2 reps in the tank on the work sets, and stop a set the moment form breaks.