Bill Starrs 636 Program

Workout 1

weightrepsweightrepsweightreps

Bench Press

Set 1 25% of 5 rep max666

Set 2 50% of 5 rep max666

Set 3 75% of 5 rep max666

Set 4 100% of 5 rep max333

Set 5 100% of 5 rep max333

Set 6 100% of 5 rep max333

Set 7 90% of 5 rep max666

Set 8 90% of 5 rep max666

Set 9 90% of 5 rep max666

Squats

Set 1 25% of 5 rep max666

Set 2 50% of 5 rep max666

Set 3 75% of 5 rep max666

Set 4 100% of 5 rep max333

Set 5 100% of 5 rep max333

Set 6 100% of 5 rep max333

Set 7 90% of 5 rep max666

Set 8 90% of 5 rep max666

Set 9 90% of 5 rep max666

Rows

Set 1 25% of 5 rep max666

Set 2 50% of 5 rep max666

Set 3 75% of 5 rep max666

Set 4 100% of 5 rep max333

Set 5 100% of 5 rep max333

Set 6 100% of 5 rep max333

Set 7 90% of 5 rep max666

Set 8 90% of 5 rep max666

Set 9 90% of 5 rep max666

Deload Week 4-First three sets of each only!!!!