Single person sign up for16-week Barbell intensive program with primary focus on bench press, deadlifts, squats, & overhead press. 4 exercises per workout and 4 workouts per week. Required equipment:
Barbells
Dumbbells
Bands/chains or other items for adding controlled instability
Exercise Ball
 
We will run 3 week cycles 5 times over in the first 15 weeks and a 1RM test in the 16th week. The 3 week cycle will include a strength, stability, and speed component.
 

When doing this program is it is best to have a spotter/safty bars when we doing the 10x3, 6x1, or 1x1 sets.Overhead Press will be a 3x2 rather than a 6x1.