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The original was posted on /r/weightroom by /u/thelastofmyname on 2025-05-06 19:49:12+00:00.

Just finished the program by brian, it is a conjugate and rotating percentage program on the big 4 (deadlift, overhead press, squat and bench). There is a video for the free version: https://www.youtube.com/watch?v=G1SYuO8XWRM&t=3s

The program consist on each workout you finding your 1 or 3 or 5 RM from an exercise that will help you build your main lift, then 3 sets with 80% of the RM that you find in that day (reps will depend if it’s a 1,3 or 5 rm), followed by dynamic effort wich is an emom from the main lift antagonist (if your fist movement was a deadlift form exercise, you will do a squat) paired with another exercise, followed by assistance again a form of the main movement of the day. So an exemple would be deadlift day: main movement (strength) snatch deadlift, volume (3 sets) with snatch deadlift, dynamic effort would be a squat and assistance back to something complementing your deadlift.

If you are familiar with Alsruhe programs you see that there are none conditioning but trust me you will be gassed.

I did not use Bands or chains because i do not have them on my home gym and i also used my front squat maxes to the squat pattern exercises, so a pin squat became a pin fron squat, only mantained one exercise from the squat pattern as the original.

The program took me about an hour and change never going more than 1:10, wich is great, for most part of the program i was running 2 times a week, one for longer kms being flat or trail and another short but intense training session.

What i got from this program ?

Again another insane good program from Brian (already did powerbuilder, 4 horsemen and will start massbuilder soon).

I gained about 4 kgs or 8,8 pounds of weight, going from 72,5 kg (160 lbs) to 76,5 kg (167 lbs), i increased my maxes in 2,5 kgs (5,5 lbs )in all lifts: 157,5 kg (347 lbs) deadlift, 125 kg (275 lbs) front squat, 65 kg (143 lbs) overhead press and a 105 kg (230 lbs) bench press. All training sessions and maxes were done raw. I also got stronger on the other exercises for the main movements most notably a 125 kg (275 lbs) snatch grip deadlift, 100 kg (225 lbs) pin bench press), 135 kg (297 lbs) box squat, 135 kg (297) back squat and a 57,5 kg (126 lbs) z press.

I know that doesn’t look that impressive (numbers or gains) but i am 30+ with job and wife, adult life and stress, also i have both shoulders fucked for other sports, a bad right hip, finally i was able to get past 100 kg bench and got my front squat to my former max (when i was 82 kg), also my weighted pull ups and chin ups are getting stronger again, i do burpees for days now and my conditioning keeps improving.

What i would do different ?

Use bands or chains, do back squat instead of front squat. Other than that i rest as much as i could and ate like it was my job.

What can i say to you that wanna try ?

The program is cool as fuck, it will take you about an hour, if you are in a comercial gym you might need to change a few things, it works with bands/chains or not. You should be eating a lot, like any Brian program, if you try to do this at maintenance you will hit a wall. The first month you gonna be miseareble but it will pass and the gains will come.