General Program

The General Program is the foundation every athlete runs before choosing a specialized path. It is not a proprietary system — it is a training template that teaches the athlete how to structure a coherent week of training using the movements and concepts they have already learned.

Overview

The General Program is a 3-day-per-week full-body strength template with optional mobility, conditioning, and recovery work on the off days. It is designed to be sustainable, progressive, adaptive, and foundational.

Who It Is For

The General Program is for anyone who has learned the fundamental movements, understands the core concepts, and is ready to train consistently. It is the home base — where athletes start, where they return after a specialized program, and where they train during off-seasons and deloads.

This is not a beginner-only program. Advanced lifters use it during phases where recovery capacity is limited or when general strength maintenance is the goal.

Prerequisites

1. Complete all foundational concepts: Progressive Overload, Technique Priority, Autoregulation, Deloading.
2. Master the four main barbell lifts at bodyweight or higher load: Back Squat, Front Squat, Deadlift, Press.
3. Master the three foundational bodyweight movements: Push-up, Pull-up, Bodyweight Squat.
4. Establish working 1RMs (or estimated 1RMs) for each barbell lift.

Weekly Structure

Day	Focus	Example
Monday	Squat + Press	Back Squat 3x5, Press 3x5, accessories
Tuesday	Mobility + Easy Cardio	Deep Squat holds, Pass-Throughs, 20-30 min walk
Wednesday	Pull + Accessory	Deadlift 1x5, Pull-ups, core work
Thursday	Recovery	SMR, mobility flow, walk
Friday	Squat + Press (Lighter)	Front Squat 3x5, Press 3x5 (lighter than Monday)
Saturday	Optional	Sport, play, long walk, or off
Sunday	Full Rest	Eat, sleep, recover

Training Day Structure

1. Warm-up (10-15 min) — mobility flow, empty bar work, ramp-up sets.
2. Main lift — squat, press, deadlift, or front squat.
3. Secondary lift — the other main lift for that day.
4. Accessory work (optional) — pull-ups, core, or unilateral work.
5. Cool-down (5-10 min) — SMR, mobility.

Progression Rules

Starting weights: Begin with loads that feel challenging at RPE 7 (3 RIR) on the first working set. Do not begin at RPE 9 or 10.

Adding load: When you can complete the prescribed reps at the prescribed RPE target on all working sets, add weight next session.

• Squat / Press / Front Squat: +5 lbs
• Deadlift: +10 lbs
• Bodyweight movements: add reps

Holding load: If you miss reps or hit RPE 9+ on the first working set, repeat the same load next session.

Deloading: Every 6-8 weeks, reduce volume by 40-60% and intensity by 10-20%. Stay at RPE 5-7 for one week.

Autoregulation in Practice

The General Program uses RPE 7-8 for most working sets.

• RPE 7 = 3 reps left in the tank. Productive work.
• RPE 8 = 2 reps left. Moderate challenge.
• RPE 9 = 1 rep left. Occasionally, on a good day.

Before every session, check readiness:

• Sleep (7+ hours?), nutrition (fed?), stress (manageable?)
• If two or more are off, reduce load 5-10% or reduce volume.

Log everything. Patterns emerge. Trust them.

Sample 6-Week Cycle

Week 1: Establish working weights at RPE 7. Week 2: +5 lbs on squat/press/front squat, +10 lbs on deadlift. Week 3: +5/+10 again. Week 4: +5/+10 again, or hold if RPE creeping. Week 5: +5/+10 again, or deload if needed. Week 6: Deload. RPE 5-7. Reduce volume 50%.

Then repeat.

When to Switch Programs

Move to a specialized program when:

1. You can complete the General Program for 12 weeks without missing sessions.
2. Your progression has slowed.
3. You have a specific goal (strength, hypertrophy, specialization).
4. You need a change to stay engaged.

Common Pitfalls

• Adding too much weight too fast. Follow the +5/+10 rule.
• Skipping the deload. Deloads are why progress continues.
• Training through pain. Sharp pain is a stop signal.
• Skipping the recovery days. They are part of the program.
• Comparing yourself to other athletes. Run your own race.

Related Programs

• Bodyweight — no-equipment strength, best if no gym access.
• Starting Strength — classic novice linear progression.
• StrongLifts 5x5 — simpler linear progression.
• Wendler 5/3/1 — intermediate monthly cycle strength.
• Texas Method — intermediate weekly progression strength.
• PPL — 6-day hypertrophy split.
• Smolov — brutal 13-week squat specialization.
• Smolov Jr. — 3-week squat/bench specialization.

Journal

The General Program uses the Training Log — General template. It records:

• Daily sessions (lift, weight, sets, reps, RPE)
• Weekly reflections
• Monthly reviews
• PR tracking
• Readiness markers

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