I want to be very clear: this is not a routine for beginners. In fact, it’s a pretty demanding plan, and you shouldn’t attempt it unless you’re already familiar with your body and training.

If you’re already using the Unfuck Your Program principles, then you’re golden: it should be fairly straightforward to identify the differences between this program and the current template you’re following. It’s up to you to decide whether to jump straight into it, or to make small changes to get there, but either way, the path is clear (and if it’s not, feel free to email me for advice).

If you’re not using UYP, then it’s a little more tricky. There’s no exact definition for “advanced lifter” in this context, but here are some decent guidelines:

• You know how to squat, bench press, and deadlift with excellent form – and that form does not break down, even when you’re training all-out.

• You can bench press at least bodyweight (75% of your bodyweight if you’re female) for a set of 10-12 repetitions.

• You can squat and deadlift at least 1.5 times your bodyweight for a set of 10-12 (again, 75% of bodyweight for females).

• You have a fairly decent “mind-muscle connection”: you’re able to properly recruit all of your relevant muscle groups when performing compound movements, and you’re able to avoid using extraneous muscle groups when performing isolation movements.

If you don’t already fulfill all those criteria, you’ll want to hold off for a while. Your best bet is to check out the Unfuck Your Program course: I promise that if you follow that course diligently, you’ll be ready to advance to this one in short order.