BaseStrengthAI is more reliable than a coach, cheaper than an Excel template!👇👇👇 www.BaseStrength.com/the-app Bromley Merch from Barbell Apparel only available HERE! 👇👇👇 barbellapparel.com/Bromley Click Here for the Full Program: 👇👇👇 empire-barbell.com/full-library-of-free-video-pdfs/

8 sets of 8 on front squats. Are you trying to kill me?

Just finished the second week of this program and my squat has already gone from 385-405 thanks man

Three years I’ve followed this man and his core principles have never changed. It’s constant refinement of his craft which is the cornerstone of consistent progress. Can’t wait to see how far he takes this into the future.

Dude I just released my "Squat 10lbs more in 100 hundred weeks" program. Why you gotta mog me like that?

Man this was brutal but it did exactly what I hoped. Got 500 lbs finally!! Started at 405ish, hit 445 after week 5 and then 500. Note my best all time was 475 last summer but still added to my current 1RM and 25 lbs to my all time. Been chasing 500 lbs for 3 years so this was awesome. Thank you!

just finished week 5 day 4. my squat went from 315 to 365. also noticeably my body weight went up from 175-180 week to week , to 185-188 @ 6ft. been lifting consistently for about a year now and I had hit 335 in training months before but i was in no condition to squat 335 when i started the program so i based my percentages off 315. I didn’t run the program exactly as written, pretty much just did my own upper body days but followed the lower body days exactly. week 3 was hard as heck but i really made sure to recover properly between sessions and that really helped. weeks 4-5 i struggled with getting enough sleep and came in on 1RM day with really shitty sleep the 8 days prior, had i been dialed i think i could have most likely done 10-15 more pounds. nonetheless i definitely recommend the program and i will be posting a video of my 365 attempt on my channel. feel free to ask questions here or on that video if you have any.

It’s funny I was just thinking about backing off on my deadlift training a little to push more squat work after next comp. Good stuff.

sir, the way you articulate information is amazing, the fact that you provide all this free of cost is unreal.you truly are a saint to all gymbros

The volume for this program reminds me of Project Momentum by Mike Tuscherer, which was run as an actual project a for 8-12 weeks IIRC. He offered it maybe 2-3 times, once per year. I was one of the experimentees one year, maybe the 2nd year he did it. I remember training 4 days per week, with squats, bench and deadlift each session, plus 2-3 assistance exercises. During the first 2 weeks, I was sure I was going to die. By the end of the 4th week, I was convinced that I had become a superhero and could do anything. That confidence wasn’t from strength gains, but from surviving that training regiment. Bromley’s plan is very different, but seems just as tough - so if any of you try it, stick with it. Your confidence will go through the roof, along with your squat.

Just hit a 705lbs squat....If I can hit 800 within the next 12 months I would be ecstatic

For the next 10 weeks i will implement this split into my workouts. current squat is 280 at 158 bw I’ll update in 10 weeks ✌️

There are several of his books on Amazon. I got one of them a lot of workouts and good information seemed to help my 17 year old deadlift 500 from the knees- Hard work always pays off Have fun Happy lifting 🏋‍♂️

Would be cool to see a deadlift focus program sometime too. I ran Bromley's 5 week bench DUP twice and put on 10kg to my bench each time. I would love to try this squat program sometime.

Just finished day 2 of week 3 and am very fatigued. Took me 3hours today. My recovery abilities and strength have been flying up thus far.

This Programm looks awesome! I will start this Training Saturday and will give a Update of my Numbers 5 and 10 Weeks after now. Starting with a 140Kg/315 Squad and 180Kg/405 Deadlift. Im 35 Jears old, 1.95m/6.4 tall and 98Kg/215 heavy. Thanks Bromley for your high quality Content

Fantastic content. I love the decisions made here and how it puts together all the principles I see in your videos - volume feeding gains, doing the lunch-pail work, trading volume gains for intensity gains. I really like how compact and practical this appears. Well except for 8x8 front squats 💀.

Starting now with a PR of 215kg before i torn mi achilles tendon a year ago, now im back, with a current 1rm of maybe 200kg/440lbs lets see what this program and muscle memory does. ill update in 5 and 10 weeks, Good luck to everybody.

Your program reminds me of the Madcow 5x5 program. I appreciate your content. It takes more work and effort than most would think to put these out. Thanks, brother. Wish you and your loved ones the best.

Just finishish the program and got my squat from 385-415 (30lb jump) this program definitely works and i will be doing it one more time

This is magic. I’m on week 2 and my old three reps max is now my RPE 4. I did an easy 150 kgs x 3 today, can’t believe it 😂

Just did my first 5 weeks and my squat is up 30lbs this is a solid program I love it

This is very helpful, thank you for making your pdf's free!

Really needed this. Thanks coach.

Wow this was exactly what I was looking for as it popped in my subscription box, thank you!

Just joined Alex. Been powerlifting for 26 years, all the way up to the IPF Master's Worlds. Need help now that I am older. Looking forward to learning and breaking new barriers. thanks for sharing this incredible info.

In 2 minds. I did gain, but at a bit of a cost. Usually, I just lift for cross-training, but had to scale down my primary sport to manage the program. Tend to work in the 75-90% range, 3 times a week, focusing on main lifts with very little accessory work. So a complete change in approach. Did bench instead of push press. For lack of equipment Bulgarian split squats instead of leg press. I didn't try for a squat PR at the end and went for deadlift PR on that day instead. My 3RM was up 10lb on squats, so I left it at that. Bench +10lb, deadlift +20lb, also +30lb at the rep ranges on RDL and +20lb on the rows. My husband mainly lifts, usually 5x/week with lots of accessories, opposite of my training. Same substitutes, but his bench declined. Squat +20lb, deadlift +20lb, both of recent weights, matching life-time PRs. No change in other lifts. The high rep on lunges was tough on my knees and on the band pull-downs on my elbows. I don't think I'll be doing 250 reps of any one exercise in a session ever again, bordering on repetitive strain injury. There's gotta be a safer way. So, I mean I did have fun with it, saw a little progress, but not as much as I would've expected with the change in focus from crosstraining to main activity.

This channel is great, I got all my PR thanks to Alex

Prepping for a weightlifting comp in about a month, but afterwards this looks like a great strength block. I'll let you know if I end up running it.

Might have to try this once I’m done bench specialization. My max is 505 right now, and I’d LOVE to hit 600 at 225lbs.

How many different programs must I do? Haha.

I’ve just found your content. Great stuff. I’m a little embarrassed I didn’t find you sooner. Great stuff. Thank you.

Just finished 5 weeks! Went from a 1 rep max of 365 to 410! Hoping to hit 445+ by the end of the 10 weeks!

Okay. I’m on it. Thanks.

There is a factor that often gets taken for granted, and that's the inner motivation of simply training with a better lifter. Especially if you're being trained by that better lifter. Guys who came to me for help usually had problems that needed to be faced as early as possible, before the lifter got into a full on training cycle. I frequently preached the progression principle, and most often the newcomer would expect to just slot in. But no. First i had to examine the faults in his technique that were holding the lifter back. Now that was easy if I saw the lifter at every comp making the same mistakes every time. But what about the guy who'd been transferred to the big smoke in his job and had only heard about my training methods but had never met me? Well it wasn't such a big deal. In the Squat, it's either bar placement, foot placement, round back vs flat back, and that's about it as far as technique goes. Things like dropping too fast crop up too. Now no one in my Powerlifting team took steroids. So to gain 100 pounds on the squat in one year was pretty special, especially since the lifter in question only weighed 85kg and was an experienced lifter. Most of his gains came by way of correcting his woeful technique! Once I got him squatting the way I figured was best for his body type he started rocketing along really well.At the end of the year when he returned to his old gym for a visit and to lift at their end of year comp, everyone there, to a man, thought I'd got him on the gear! But another lifter from that gym got coached by me via correspondence and he grew like a weed too, and I couldn't possibly have gotten him on steroids, so they all soon came around to believing that some programs work better than others!

Where can i get the full program?

Wow, thanks for the great free program!

Planning to run this after I finish Kong! Looking forward to it

My name is Roman lol I’m Not the Roman in the video, but you described me pretty well. I’m 5”11 225 lbs and my current squat max is about 500lbs. I’m also have problems getting to depth lol.

I just finished week two of this program. I think it’s okay, and I’m going to see it through if I can, but the last set max reps is really the killer here and it’s not talked about. You may have a 5x5, but if you’re doing max reps at 75% you’re going to end up extremely gassed on that fifth set (10-15 reps), then go straight into front squats after being heavily taxed. Then the next leg day is another max effort. I’m definitely feeling the strain.

hey if anyone has the BREAKDOWN SPREADSHEET, please let me know. I'd love to try the program myself, but the link leads to a dead page and I need to know how to load. Greatly appreciate any help!

Thanks for this! Appreciate all that you do

Bromley you look swole dude. Biceps bulging so hard I thought my 16:9 aspect ratio was f'ed up

507 would be a world record in my weight class for IPF. Very tempting, not gonna lie.

Hey Bromley Can you make a video on how aif you had to do it all over again what programs would you run as a novice to get to intermediate and what would you run as an intermediate to get to advance. A sort of a road map on how you would do it. Particularly what programing you would do, what problems you would run into and how you would solve them.

the program link doesn't work it says user inactive

Does anyone still have the pdf?- its no länger available

Okay so, first block done. This program is not as bad as it seems, I just finished the first week 5 with a +60lb PR. My max was 225lbx2 in a good good day and by week 4 I was repping it for 3 ATG. Today I hit 285lb with TOTAL effort and did a backdown set of 225lbx5 with AT LEAST 2 reps in the tank. My quads were weak af so I did high bar this whole program, let me tell you that week 1 and 2 were hell on earth for them, recovery was impossible, by week 3 my body got used to the volume, I started bulking as well, I strongly recommend consuming a lot of protein so you can recover faster. Front squats aren't as bad, just find the way it suits you the most. I wasn't too strict with the program the last two weeks but I don't think it hurt my lift at all. I'll run it again to see where we end up. Thanks a lot for the program, this is DEFINITELY what I needed, I gave it to my friends to test our squats in 5 weeks from now

I click on and link and it says the account is inactive??

Im a long time watcher and I was listening accurately and started thinking… hey this really sounds like the concept behind candito 6week intermediate program, and then at 7:40 he says it… I’m actually fucking learning something, this is great

we need a bench press version of this

Starting this tomorrow wish me luck 💀

Oh you know we clicking on this one. 😂

Great content, incredibly informational as always. What exercises would you recommend if one doesn't have a leg press and hamstring curl?

I cant find the program when I click on the link, can anyone help?

Can see this feeling like full Johnny bodybuilder even if you set your TM at 75-80%. Seems like fun!

someone please post the full spreadsheet somewhere! this link doesnt work!

What percentage and RIR/RPE should I be using on the secondary movements/accessories? I may have missed it, but I only recall seeing percentages next to the main movements. Thank you!

What can you do if you don’t have a leg press?

Could someone tell me the name of the program? Link is not working

Did I read that right? 8x8 on front squat 😢

This is really interesting-will have to try it.

Does anyone have the program saved? The link no longer works!

This looks awesome. I diffinetly wanna try it. I squated 340lbs and it was rough. Thinking of backing off and do some higher volume. I need to work more on my depth. I'm 6'1 Long legs. My goal is to hit 500lbs. See where it goes.

Here I am 10 weeks later after running this twice. For someone who's been stuck at a late intermediate for far too long; while on a bulk and no enhancements, my numbers went up around 20lbs. Not bad, but not 100lbs 😅 Overall, this program is freakin amazing. I'm gonna go for another round at least. If I could continue to add 20lbs to my lifts every 10 weeks for a year...that's good progress. The 5-3-5-3-1 maxes approach is awesome. I did make some a slight alterations to the accessory work. I will say that 8x8 on front squats is hell and I couldn't do it again with a decent amount of weight; and I didn't see the benefit of it. so going forward im gonna be in the 3-5 set range. Also 6 sets of 5 - that 6th set I felt was beating me up unnecessarily, so cut it down to 5x5. Great program overall Alex. Thanks for putting this out there and making it free with the template! Has helped me substantially.

Any chance this is or can be in Boostcamp? I have been going back and forth about BM, but this seems to suit my weaknesses a little better!

As a late middle-age lifter, my question about the men in these stories is - how old were they? How does this program scale for older lifters?

My squat is abysmal and I find myself constantly working on it with not much progress. Definitely giving this program a try. My squat CANNOT be 3% stronger than my bench and 60% of my deadlift. Those are just horrible numbers.

That's an example of doing an exercise with a degree of muscular fatigue then, over subsequent workouts, reducing the amount of muscular fatigue under which the exercise is done to realize a strength gain from having done it with the greater amount. That works. It is the strategy that my rep schemes employ. But what do you do when you habituate to the stimulus i.e. plateau? That's inevitable. I suspect their answer would be do more. But what do you do when that doesn't work. The answer is the conjugate method i.e. doing other exercises to avoid the plateau while bringing up weaknesses.

My bodyweight is at 120 but my max squat is 190. I've hit 195 before but hoping I can at least hit 300+ and I'll be satisfied. Wish me luck on this program. Super excited for this!

Do one of these for bench please 🙏🏼

This program is very interesting. I’m still very much in my newbie gains at 39 - SSB’ing 110 for 3x8 - and only doing that once a week and hack squats the other day of the week alongside leg press. Hoping that’s not a dumb decision, and once I get to a respectable weight or plateau (whichever comes quicker) I’ll try this.

3x 21 elevated feet squat 185lbs 2x 15 narrow stance squat (also elevated) 176lbs Should i do more? I workout at home no rack

Could you replace leg press and back lunges with BGSS/smith squat?

Just started this program. Current Squat pr 190kg @88kg bw. Will update in 5 weeks

Thank you for this great free program. I don't have any interest in Push Presses so would it screw things up to put strict presses in the #1 pressing slot and then have Bench Presses as the secondary pressing movement?

Hey! Great program! I have a beginner's question. What does the inscription "Squat max 5" on the third board on the second training day mean? Is it one set with a weight that can only do max 5 reps? thank you :)

Edward catching a stray at 0:55 😭🤣 (I am 5' 6")

Hey man thanks for the programm.. Great when someone organises.. overcomplicate your own programmes .. One thing on rdl .. what does ( 5-1-0) mean.. 5 seconds negative.. 1 second up?

0:52 Damn, roasted Eric!! 😳😳😬

Bromley is looking much bigger in the arms and shoulders. back on the special supplements? do you plan to hit any all time PB's this year?

How would you change this for someone 60 yrs old who is an intermediate? Thanks for the great content.

Tried 100 lbs then I tore my pecker off!

Is someone able to tell me what "max 5" means? Is that just one set of the most weight you can manage for 5 reps? Awesome video anyway, and I thank you for the help.

Regarding the % and Max, do you base the week 2 percentage on the week 1 max and so on? Furthermore, what does a "Max 5" mean? Is it whatever top set of 5 reps you can do?

This resembles the Texas Method: 1 moderately heavy volume day, 1 heavy day (max 5, 3 or 1) in one week.

@AlexanderBromley. It would be nice to hear your take on the "Dr Squat" 12 week peaking program and acessory programming for it. I did it about 10 years ago with a hughe increase in all my main lifts even if I propably overdid the acessory volume.

Excellent

395lbs and 160bw, haven’t PRED in 10 months, maybe this’ll get me there!

looks great!

8 sets is CRAZYYYYY….im in

Amazing video! Alex, can i do sumo deadlifts on deadlift days? I'll do the romanian dl tho. Thanks!

Hey Alex I was wondering if you could answer a question / make a video on how &if the way you train/ program for yourself should change as you get stronger and stronger, should we generally start to decrease the amount of volume / exercises we do each year as we get stronger? Should we just keep it the same? I remember you saying that someone who benches 500lbs obviously can do less volume to build the same fatigue as someone benching 225lbs , how do we adjust our training volume as our strength curve increases??

2 days in and already feel like puking by the supersets.

I just finished the first lower day on week 3 and man was i surprised how "easy" the 8 sets of front squats went? I felt horrified prior to this, almost assumed i'd chicken out and skip some of the sets but i didn't. I actually realised that 8 sets of 8 (64 reps, for the math nerds) were just about 1 and half set more than 5 sets of 10 (50) so i kept the same weight on as the week before. Anyways, by the time i was at the leg press my quads were cooked, though and i had to drop the weight a bit :P I think i'm going to feel wrecked tomorrow :P Currently running the "70s powerlifter" program for the upper body at the same time as this one on the lower body and so far it feels great.

Found your channel at the perfect time in my training age. Mid-level novice, my opinion, with some lagging lifts/ muscles. Tried incorporating push, pull, legs with both push and legs doing at least 2, usually 3, hard and heavy sets as well as a lighter weight AMRAP. I simply cannot do this from the start of a block to the end without accumulating too much fatigue. Especially in a recomp.

I just downloaded the spreadsheet and I was wondering, why in the upper body days there is no bench press whatsoever? or maybe am I missing someting?

Thumbnail has me wanting to grind haha on my pizza

I've just downloaded the program and I have a quick question if anyone can help. What does max 5 mean? Or max 3? Is that one set of max 5 reps?

Recently tried a high frequency squat program. My ellbows said "absolutely not". Brutal thorbing pain right at the bottom of my triceps made me stop in the second week. Anyone had a similar problem and what helped you deal with it?