Program Name
915 Workout Program
Price
Free
Author
Christian Thibaudeau
Primary Goal
Strength
Secondary Goal
Hypertrophy
Special Focus
None
Program Length (in weeks)
Training Days (per week)
Average Session Length (in minutes)
Primary Equipment
Barbell
Specialty Equipment
None (although specialty bars, bands and chains, and dumbbells could be helpful when choosing assistance exercises)
Novice Friendly?
No
Prerequisite Skills
- Back squat
- Bench press
- Deadlift
- Power clean or hang clean
Other Key Points
The 915 program was created by Christian Thibaudeau and designed to help the trainee add 15% to their major lifts in nine weeks (hence the name).
Strength is the main focus of this program, but a significant amount of hypertrophy (muscle growth) can also be expected in most lifters.
It follows a five day/week lifting schedule, where each day focuses on a different lift; bench press, squat, deadlift, power clean, and an extra day to do core work, vanity lifts (e.g., curls), and conditioning.
Every lifting session throughout the entirety of the program begins with the standard version of the movement of the day (i.e., barbell back squat, flat bench press, etc), however, the assistance exercises are cycled out every three weeks.
The program features squats and bench presses twice per week; one “strength” session and one “dynamic effort” session. Dynamic effort sessions are performed at the end of the workout. It features deadlifts and power cleans once per week.
Large emphasis is placed on assistance lifts to address weak areas of the movements, enhance strong areas, and overload the movements as well. It’s up to the trainee to choose their own assistance lifts, though Thibaudeau gives thorough guidance and suggestions.
You must know your one rep max (1 RM) for back squat, bench press, deadlift and power clean before beginning this program; it’s based off of percentages.
The program starts with relatively high volume and low intensity, and slowly lowers the volume and increases intensity, leading up to a max effort test of each lift in the last week.
As Thibaudeau notes in his outline of the program on T-Nation, results are dependent on several factors; namely intelligent assistance lift selection, and proper sleep and nutrition.
Visit the link below to sign up for a free 92 page issue of MASS Research Review (you can read my MASS review here) covering the following topics:
- Blood Flow Restriction Training Causes Type I Fiber Hypertrophy in Powerlifters
- Leave the Gym with a Little Left in the Tank
- Energy Availability in Strength and Power Athletes
- Hormonal Contraceptives Don’t Mitigate Strength Gains
- Power Training or Speed Work for Some, But Not All?
- The Role of Physical Activity in Appetite and Weight Control
- The Science of Muscle Memory
- VIDEO: Program Troubleshooting
- VIDEO Sustainable Motivation for Sport and Fitness
Resources
- The 915 Workout Program (Thibaudeau’s full outline of the program on T-Nation)
- The Powerlifters Guide to Assistance Exercises & Training (Dave Tate on elitefts)
- Great comprehensive guides to the “Big Three” powerlifts by Greg Nuckols
- How to Master the Power Clean (Bryan Krahn’s guide on T-Nation)