Strong By Autumn

One heavy top set, then back-offs, then accessories.

1. 1
   Barbell Back Squat 5×3

   Top set at 85%, four back-offs at 75%. Belt on for all five.

   or 8 other ways to do it

2. 2
   Barbell Front Squat 3×5

   Builds the upper back that keeps you out of a good morning.

   or 5 other ways to do it

3. 3
   Conventional Deadlift 3×6

   Pause an inch below the knee on every rep.

   or 8 other ways to do it

4. 4
   Leg Press 3×8-10

   Volume with no spinal cost.

   or 4 other ways to do it

5. 5
   Weighted Back Extension 3×12

   Loaded. Hold a plate to your chest.

   or 6 other ways to do it

6. 6
   Weighted Plank 3×60s

   Bracing is a skill you practice, not a thing you have.

   or 4 other ways to do it

Heavy triples, then everything that supports the bench.

1. 1
   Barbell Bench Press 5×3

   Full pause on the chest. One second, no sinking.

   or 6 other ways to do it

2. 2
   Incline Barbell Press 4×5

   Barbell. Same setup, higher angle.

   or 6 other ways to do it

3. 3
   Weighted Dip 3×8

   Weighted once bodyweight stops being hard.

   or 6 other ways to do it

4. 4
   Barbell Row 4×8

   As much rowing volume as pressing volume. Non-negotiable.

   or 10 other ways to do it

5. 5
   Overhead Cable Triceps Extension 3×10

   Lockout strength lives here.

   or 4 other ways to do it

6. 6
   Cable Face Pull 3×15

   Cheap insurance for a lot of bench volume.

   or 3 other ways to do it

Doubles off the floor, then the whole posterior chain.

1. 1
   Conventional Deadlift 5×2

   Full reset between reps. Bar back to a dead stop.

   or 8 other ways to do it

2. 2
   Barbell Good Morning 3×6-8

   Light. This teaches the hinge under fatigue.

   or 4 other ways to do it

3. 3
   Barbell Row 4×6-8

   Barbell, strict, torso parallel.

   or 10 other ways to do it

4. 4
   Barbell Romanian Deadlift 3×8

   Romanian. Stop where the hamstrings do — this is accessory, not a second top set.

   or 6 other ways to do it

5. 5
   Weighted Back Extension 3×12

   Squeeze glutes at the top, don't hyperextend.

   or 6 other ways to do it

6. 6
   Farmer's Walk 3×30m

   Heaviest dumbbells in the gym.

   or 8 other ways to do it

Superset the whole session. Push, pull, no rest.

1. 1
   Barbell Bench Press 4×8-12

   Straight into the row. Ninety seconds after the pair.

   or 6 other ways to do it

2. 2
   Barbell Row 4×8-12

   Paired with the bench above.

   or 10 other ways to do it

3. 3
   Incline Barbell Press 4×10-12

   Second pair starts here.

   or 6 other ways to do it

4. 4
   Lat Pulldown 4×10-12

   Paired with the incline.

   or 7 other ways to do it

5. 5
   Pec Deck 3×15

   Third pair. Stretch hard.

   or 5 other ways to do it

6. 6
   Straight-Arm Pulldown 3×15

   Paired with the flies. Then leave.

   or 3 other ways to do it