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Primitive Strength and Size

Sasso Performance

Powerlifting, Football , Baseball , Rugby, Strength & Conditioning, Wrestling, Combat Sports, General Fitness, Strongman
Coach
Anthony Sasso

If you're looking to add MASSIVE strength and size with limited equipment, this program is what you need.

This program utilizes my two favorite pieces of equipment: barbells and dumbbells. Using free weights and calisthenics, this program will add numbers on your compound lifts while adding size in the process. This is a no BS, simple and effective 9 week program for those looking to supercharge their gains.

This program features a unique method of autoregulation using plus sets to determine weight jumps for following weeks. This 9 week program features 3 - 3 week mesocycles: an accumulation, strength, and peaking phase. At the end of the program, you will be afforded the opportunity to test your max on the squat, bench, and deadlift.

This program should be used with people who have at least a year of experience in the gym. You MUST have good technique on the squat, bench and deadlift in order to execute this program safely and effectively.

You can use this program whether you are an athlete in the early off-season, a fitness fanatic looking to build freak size, or a parent trying to provide for and protect their family.

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Builds Freak Strength
This program progressively builds strength over the course of 9 weeks in the big three lifts. Using AMRAPs combined with linear periodization, your weight jumps will be determined week to week by the amount of extra reps you are able to hit.
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Adds Mass
By pushing barbell and dumbbell accessories HARD, this program will add functional muscle mass, making you not only FEEL strong but LOOK strong.
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Minimal Equipment Needed
This program utilizes simple forms of equipment: barbells, dumbbells, and calisthenics. No machines or cables are necessary. By using free weights, the body is forced to build incredible stability and strength.
Features
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Programming 3 days per week
3 full body days per week with 2 optional cardio days. Allows for maximal work with minimal time investment.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Receive lifetime access to this program, allowing you to use it as many times as you'd like.
Equipment
Required
Barbell, Dumbbells, Power Rack
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Sample Week
Week 1 of 9-week program
Sunday
Week 1 Squat

A

Barbell Back Squat

5 x 5

B

Barbell RDL

4 x 8

C

DB Reverse Lunge (Front Foot Elevated)

3 x 8

D

1-Arm DB Row

4 x 10

E

Hanging Knee Raise

4 x MAX

Monday
Optional Ruck Day

A

Ruck March

1 x 10 @ 20:00

Tuesday
Week 1 Bench

A

Barbell Bench Press

5 x 5

B

DB Bench Press

3 x 8

C

DB Tricep Extension

4 x 10

D

Barbell Bicep Curl

4 x 12

E

DB Lateral Raise

4 x 12

Wednesday
Optional Ruck Day

A

Ruck March

1 x 10 @ 20:00

Thursday
Week 1 Deadlift

A

Barbell Deadlift

5 x 5

B

Forward Walking Lunges

4 x 8

C

Bent Over Row

4 x 10

D

30 Degree Incline DB Bench Press

3 x 10

E

Decline Crunch

4 x MAX

Coach
coach-avatar Anthony Sasso

Coach Sasso is a former Division I baseball player, powerlifter, and CSCS strength coach. He has experience working with youth, high school, and collegiate athletes and has transformed the bodies of multiple clients. Coach Sasso mentored under legendary strength coach Zach Even-Esh.

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Freak Gains Through Free Weights

This simple 9 week program is guaranteed to pack muscle and strength while providing autoregulation, keeping you fresh, healthy, and STRONG.

Get Primitive Strength and Size
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FAQs
Who is this program for?
This program is for intermediates who have at least 1 year of gym experience.
Primitive Strength and Size