Learn the Lifts

This program is great for anyone who wants to learn the squat, bench, and deadlift. To get started, you’ll need to determine a baseline for each lift by performing a heavy single—not necessarily a true max, but something close to it. —- All variations are based on your one-rep max (1RM) for the main lift. For example, if you’re performing bench press variations, use your 1RM for the bench press to calculate the appropriate weights for those variations.