Courtesy of Brian Siders

This is a high-volume sample workout from powerlifter Brian Siders. Besides being an incredibly strong guy, Brian is also known for his very high volume workouts.

As you see, this program has you training six days a week with an alternating upper body/lower body split. If you’ve never played around with high-volume/high-frequency training, you might want to gradually build up to this over a couple of months.

If not, don’t be surprised if you only make it a week or two before this absolutely crushes you. Still, if you manage to get through it, you’ll be surprised at how your work capacity and strength have improved.

Monday

CG BP: sets of 5, begin at 50% and build to 5RM 3 Board press: 4×6 at CG 5RM Floor press: 4×6 (moderate) Tricep Pushdown: 4×15 (light) Lats: 8-10 sets

Tuesday

Back squat: 8x3x75% Bent-over GM: 6×6 to 6RM Rack pull: to 1RM Sumo DL: 4x6x60% Abs 3×15

Wednesday

Bench press: 8×3 at 75% 3 Board press: 5×3 to 3RM Incline BP (med. grip): 6x6x60% DB tri ext: 8×6 (light) w/:15 rest Lats: 8-10 sets

Thursday

Conventional DL: 8x3x70-75% DL w/35# plates: 4x6x60% SLDL w/35# plates: 3x6x55% Side bends: 3×15

Friday

Speed BP: 10x3x55-65% :45 rest Pause BP 4×6 to 6RM Seated military press: wu, 6×6 Side raises: 3×12 Lats: 8-10 sets

Saturday

Box squats: 12×2 at 50-60% 1:00 rest Olympic squats: 4x6x65% Speed DLs: 12-15x1x60-65% w/:30 rest Side bends: 3×12

Brian outlines a weekly progression for the 8×3 day on the big lifts as follows:

8x3x75% 8x3x75% + 15lbs 8x3x75% + 25lbs 8x3x75% + 30lbs 8x3x75% 8×3 to 3RM

The other lifts are at least inspired by Westside, with the use of board presses and dynamic effort work. The majority of the work here is in “the magic zone” of 65-75% of the 1RM. It seems light on paper, but once you get into the thick of lifting 5-7 days a week, you’ll start to understand why.