This program is meant to be used for the offseason. This will be a 18 week program in order to prepare for the coming season. Feel free to take some time to recover from the season before starting this program. I will also plan in lighter weeks known as "deload" weeks. If any week is to be skipped for a holiday/vacation, these would be the best to skip. The days do not have to be completed consecutively; feel free to break it up as you see fit. I do them Monday, Tuesday, Thursday, Friday.

Sets listed are working sets. This means that you should use weight to warm up for compound lifts (squats, bench press, deadlift, etc.) but they do not count towards the number of sets. For example, if you're squatting a max of 315 lbs, sets of 295 and 305 would count as working sets. Sets of 135 and 225 would not. Limit the warm-up to 1-2 sets for compound lifts and 0-1 for all others.

The key principle here is progressive overload meaning that the weight you use for each exercise, in general, should be increasing week to week. The rep counts are merely guidelines and do not have to be strictly adhered to. For example, if it says 8 reps and you can only do 6 with that weight, that's fine. If 8 is too easy, do more reps and increase the weight on the next set. The ideal goal is that by the time you hit the listed rep count, like 8 for example, you should only have about 1-2 reps left "in the tank." Most exercises should be taken close to failure but not all the way to failure. An exception for this will be made for maximum strength lifts but I'll have that noted when the time comes.

Getting started, if you haven't performed weight training in awhile, feel free to reduce sets and reps as you see fit until you become more acclimated to the program. I can give tips on ways to regress certain exercises if you want to substitute anything out due to difficulty. Another option would be to google something like "Regression for _____ exercise." The most important lifts are first, so if anything, skip the last few exercises.