These are two example of different days that would be included in a strength focused program. One is a lower body primary squat day with mostly quad focused accessories and the other is an upper body primary bench day with push focused accessories. These would be two days out of a 5 day workout week with two rest days. Weeks will go into 4 week blocks. The load is based on a RPE system, this is the first week so we would be starting out at a lower RPE of 6 on our primary squat and bench, progressively working towards an 8 or 9 RPE. After the 4 weeks we will repeat and depending how the block went changes will be made to load, sets, reps and accessory exercise selection.