A legs-push-pull framework you can run at three, four, five, or six days a week, with a basic 3-exercise template and an advanced 6-exercise template at either end. The split is built so muscle groups don't overlap, which means you can train up to six days in a row without cannibalizing recovery, or scale back to three when life gets in the way.
Programmed by Andy Baker. Co-author, Practical Programming for Strength Training and The Barbell Prescription.
Twelve weeks of programming you can pin to the rack. Here is what is in the PDF, in the order you will read it.
Power-building means the main lifts go up while the assistance work fills the shirt. Three things make that possible.
Standard Mon-Wed-Fri 3-day layouts. Weekend-warrior 3-day layouts for guys who only have Saturday and Sunday plus one weekday. 4-day Mon-Fri rotations on A/B and A/B/C. 5-day in two cadences. 6-day on 3-on, 1-off. Pick the one you can actually hit. Switch when the week changes.
Basic / minimalist gives you 3 exercises per day, written out for Legs A/B/C, Push A/B/C, and Pull A/B/C. Advanced gives you up to 6 exercises per day with the rationale for ordering and exercise selection. Run either, or anything in the middle. The PDF makes the call yours.
Run-down on Monday, do 3 exercises and leave. Strong on Thursday, do 5 or 6. Miss a day, pick up at the next scheduled session. The program is a framework, not a prescription. The PDF is explicit about which decisions are yours to make and which ones aren't.
The 8s week, taken straight from the program. Week two drops to 3×5 on the main lifts, week three to 3×2. Loads, rotation rules, and the full reset protocol live in the PDF.
Legs A
Quads · Hams · Calves · Abs
Push A
Chest · Delts · Triceps
Pull A
Back · Rear Delts · Biceps
Legs B
Hams · Quads · Calves · Abs
Verbatim from the 4-Day Advanced Program example, week 1 (Legs A, Push A, Pull A, Legs B). 3, 5, and 6 day versions and basic / minimalist templates also in the PDF.
Coach · 2005 — Now 
Four-day upper/lower hypertrophy split (3-day option included), with low, medium, and high volume tiers to match your recovery.
Four-day power-building split built around the bench, squat, overhead press, and deadlift. Full assistance template included.
Four-day Heavy-Light program for lifters past forty who still want strength and size. Periodized barbell lifts and a full assistance template.
The Baker Barbell Club is the recurring side of the same coaching practice. New programming every week, written by Andy, delivered Sunday. 400+ members. $27 a month. Cancel any time.
You will get an email with a download link to the PDF after checkout. Save it to your phone, your laptop, or print it. There is no login, no app, and no expiring access.
Start with the schedule you can realistically stick to four weeks in a row. If your week is unpredictable, run the 3-day standard and add sessions when you have them. If you train consistently, the 4-day Mon-Fri rotation is the workhorse. The PDF lays out 5- and 6-day cadences for lifters with the time and recovery to use them.
The basic / minimalist templates work fine with a rack, barbell, bench, and plates. The advanced templates lean on machines and cables (leg press, hack squat, pec deck, cable rows, lat pulldowns). If your garage is barbell-only, this is not the right program. The Garage Gym Warrior series is a better fit.
There is a full section in the PDF on deadlift placement. The short answer: on Pull Days that are followed by a rest day, or on Leg Days that follow a rest day. If deadlifts are the priority lift, run the 3-day version and pull every Pull Day. Rack pulls and block pulls are covered as alternatives.
No. It assumes you have a base of barbell training and know how to take a hard work set close to failure with good technique. If you are still adding weight to the bar every session, run a linear progression first. The free 6-week bench press program on this site is a good fit for novices.
Indefinitely. Rotate exercises when one goes stale. Move between A/B and A/B/C rotations as you add variety. The program is a framework, not a finite cycle.
This is a self-contained framework that you own. The Baker Barbell Club is ongoing programming, written fresh every week, delivered Sunday. Many members run a PDF cycle while subscribed and use the Club for what to do next.