This is a progressive strength program, which will reduce the risk of plateaus. It is very similar to the Bigger Faster Stronger (BFS) or Jim Wendlers 5-3-1 Strength program! That is to say the program is divided into four cycles, each consisting of four waves. Each wave corresponds to one week. Intensity varies during the cycle. During the third week of each cycle, the weights of 100% intensity will be lifted, the following week is a recovery week. You do three workouts per week, each workout consists of two exercises. If you want to do accessory work that is fine, but the focus should be on the six exercises the program consists of. That is, the bench press, parallel squat, power clean / variation, dead lift / variation, bench variation and squat variation. If you're into sports, you will get the most out of this program if you combine it with sprint workouts, plyometrics and flexibility work. These workouts can be added between the strength workouts. First of is Establishing your 3x3 set and rep records. It's very important that you do not miss a rep in the first week, rather you lift a little less weight than too much. In those places where you see a "+" sign, that means that the you should lift the number of reps or more. After that, just go hard and hit as many records as possible!