http://www.geocities.com/elitemadco.../Linear_5x5.htm
Monday

Squat 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)

Bench 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)

Barbell Row 5x5 Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)

Assistance: 2 sets of weighted hypers and 4 sets of weighted sit-ups

Wednesday

Squat 4x5 First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again

Incline or Military 4x5 Ramping weight to top set of 5

Deadlift 4x5 Ramping weight to top set of 5

Assistance: 3 sets of sit-ups

Friday

Squat 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8

Bench 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8

Barbell Row 4x5, 1x3, 1x8 First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8

Assistance: 3 sets of weighted dips (5-8 reps), 3 sets of barbell curls and 3 sets of triceps extensions (8 reps)

http://www.geocities.com/elitemadco...ediate_v0.3.zip
This program comes highly recommended by many people.

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