| 1 | Introduction, Demonstration and Practice of Complex Lifts (Press, Squat) |
| 2 | Complete Introduction, Demonstration and Practice of Lower Body Lifts |
| 3 | Demonstration and Practice of First Half of Upper Body Lifts |
| 4 | Demonstration and Practice of Remaining Upper Body Lifts |
| 5 | Partner Selection and First Day of Lifting |
| 6 | Partner Selection and Second Day of Lifting (Lower Body if Upper Body on Day 5 and Vice Versa) |
| 7 | Partner Selection and Third Day of Lifting - Repeat Day 5 |
| 8 | Partner Selection and Fourth Day of Lifting - Repeat Day 6 |
| 9 | Partner Selection and Fifth Day of Lifting - Repeat Day 5 |
| 10 | Partner Selection and Sixth Day of Lifting - Repeat Day 6 |
| 11-12 | Maximum Effort Testing - Squats if on Lower Body, Press and Pull-down if on Upper Body |