| uke1 | Week 2 | Week 3 | |
| Day1 | 75% x 5reps x 4sets | 80% x 5reps x 3sets | 75% x 3reps x 4sets |
| Day2 | 85% x 5reps x 5sets | 85% x 5reps x 6sets | 85% x 3reps x 3sets |
| Day3 | 60% x 3reps x 4sets | 60% x 3reps x 4sets | 60% x 3reps x 4sets |
This program is not as well known as the 1976 version, but it is a good program that can be run for a long time.
After three weeks, you can either take an week and go for a new maximum at the end of the week, or increase your maximum for the calculations by 2.5-5kg and start over.
Calculator for the program
