Day A: Always contains a squat (Front or back) Day B: Always contains deadlift. 1st. week: A (Bench), B (Press), A (Bench) 2nd. week: A (Press), B (Bench), A (Press) etc. Two auxilliary exercises is added to each day (which by now have two compound lifts each), based on preceding exercises, i.e. triceps isolation on bench days, biceps isolation on press days etc. Squats, bench press and shoulder press are to be performed 2x5, 1x5+ meaning the last rep will be done to failure. Deadlifts follow a similar template, but instead of 2x5, 1x5+ it's to be done 1x5+ only (not including warm-up sets). If 5 reps cannot be performed on the last 1x5+ set on the aforementioned exervices, 10% of this weight is to be taken off next workout. Then work your way up in suitable increments to go past your previous PR. The amount of reps on the 1x5+ set also serves as an indicator for how much can be added next workout. Less than five reps: Deload. More than five reps: Add weight accordingly. Dips and chin-ups/pull-ups are to be done in 2 sets of 6-8 reps. Triceps pulldowns and biceps curls are to be done in 2 sets of 10-12 reps.