The Preparatory Phase
The preparatory phase is available for those who 2+ years of experience, but have taken more than 3 weeks off from training (no more than 5 weeks), or have taken a longer time off but have completed an entirely different type of program (such as bodyweight programs, Starting Strength etc.).
Schedule
Day 1: Workout A
Day 2: Off
Day 3: Workout B
Day 4: Off
Day 5: Workout 6
Day 6: Off
Day 7: Off
Light cardio or active recovery on rest days.
The Workouts
Aim to increase weight progressively over 5 weeks. Stop short of failure on all exercises. Working sets should be done a set weight if rep range stays constant - if the rep range increases/decrease over sets, adjust weight accordingly (usually a 10% increase/decrease). All working sets should be worked up to with progressively heavier warmup sets.
The numbers following the exercises indicates sets x reps; the italicised number in brackets indicates rest period between sets (seconds). Rest 3-5 minutes between exercises.
Workout A
Back Squats: 3x10 (90) - 3x warmup sets to 3 working sets
Bench Press: 2x10 (90) - 2 x warmup sets to 2 working sets
Chinups: 2x10 (60) - 1 x warmup set to 2 working sets - add weight/asssistance as needed
Workout B
Deadlift: 3x10 (90) - 5x warmup sets to 3 working sets
Standing Press: 3x10 (90) - 3 x warmup sets to 3 working sets
Workout C
Front Squats 2x10 (90) - 3x warmup sets to 2 working sets
Reverse Lunges 1x15 each (90) - 2x warmup sets to 1 working set
Incline Bench Press 2x10 (90) - 2 x warmup sets to 2 working sets
Barbell Rows 2x10 (90) - 2 x warmup set to 2 working sets