MSU Experimental Training Program 1.0 by Lon Kilgore
(Originally found here, by ExRx.net)
Program Cliffs:
- This program spreadsheet was kindly provided by user Hazim
- He compiled the original three sheets into one simple document
- His spreadsheet and the original three are linked below
- 3-5Day/Week for 6 weeks
- Also includes some AM/PM Sessions
- Composed of the classics, squats, some pulls and pressing
- Interestingly, reps are only doubles and singles across all lifts for the program
- The program was developed by Lon Kilgore of MSU (Midwestern State University)
- Per ExRx: Program utilizes large fluctuations in volume & intensity to drive adaptations for strength gains
- Also states the program was based on European lifters and scientific literature
- Weeks 3 and 4 will be very challenging, leading to a competition for Week 6
- Weeks 3 and 4 have AM/PM Sessions
- The authors recommend no alterations to the program
Compiled Program:
Original Sheets:
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