PGSP - Pie's General Strength Program

Inspired by @0ctopie's program from the Picturefit Discord community, with some minor adaptations.

A 10-cycle strength program designed for lifters who want to get strong in all planes of movement, not just the powerlifting big three.

Who Is This Program For?

Pie designed this program for general strength training in all planes of movement.

He disliked the fact that traditional powerlifting only focuses on Squat/Bench/Deadlift, so he added Overhead Press, Pendlay Rows, Pull-ups, and Curls as strength movements.

This means the program follows a strength-centric periodization, but addresses:

• Horizontal pulls (Rows)
• Vertical pulls (Pull-ups)
• Vertical presses (OHP)
• Curls (because everyone wants bigger arms)

The program is therefore for any strength enthusiast that wants to move big numbers everywhere.

Program Structure

The 8 Main Lifts

10 Cycles, 4 Workouts Per Cycle

Each cycle has 4 training days. The program alternates main movements between cycles:

Odd Cycles (1, 3, 5, 7):

• Day 1: OHP + Bench/Row Assistance + Weakpoints
• Day 2: Squat + Sit-up + Deadlift/Squat Assistance + Weakpoint
• Day 3: Pull-up + Row/Bench Assistance + Weakpoints
• Day 4: Deadlift + Curl + Squat Assistance + Abs

Even Cycles (2, 4, 6, 8):

• Day 1: Bench + OHP/Pull-up Assistance + Weakpoints
• Day 2: Squat + Sit-up + Deadlift/Squat Assistance + Weakpoint
• Day 3: Row + OHP/Pull-up Assistance + Weakpoints
• Day 4: Deadlift + Curl + Squat Assistance + Abs

Cycle 9 - Max Out Week:

• Day 1: Row + OHP
• Day 2: Squat + Curl
• Day 3: Pull-up + Bench
• Day 4: Deadlift

Cycle 10 - Deload Week:

• All 8 lifts at 50% for 5x10 (easy recovery)

Periodization: How the Reps Change

The program uses wave-loading periodization across the 10 cycles. Here's the exact set structure for main lifts:

Cycles 1-2: Volume Phase (10 sets)

Ramp-up:
  Set 1:  5 reps @ 50%
  Set 2:  3 reps @ 60%
  Set 3:  2 reps @ 70%
  Set 4:  1 rep  @ 80%
  Set 5:  1 rep  @ 90% (optional top set)

Working sets:
  Sets 6-10: 5x10 @ 60% (last set AMRAP 10+)

Cycles 3-4: Moderate Volume (10 sets)

Ramp-up:
  Set 1:  5 reps @ 50%
  Set 2:  3 reps @ 60%
  Set 3:  2 reps @ 70%
  Set 4:  1 rep  @ 80%
  Set 5:  1 rep  @ 90% (optional top set)

Working sets:
  Sets 6-10: 5x8 @ 65% (last set AMRAP 8+)

Cycles 5-6: Strength Transition (11 sets)

Ramp-up:
  Set 1:  5 reps @ 50%
  Set 2:  3 reps @ 60%
  Set 3:  2 reps @ 70%
  Set 4:  1 rep  @ 80%
  Set 5:  1 rep  @ 90% (optional top set)

Bridge sets:
  Set 6:  2 reps @ 65%
  Set 7:  2 reps @ 72.5%

Working sets:
  Sets 8-11: 4x5 @ 77.5% (last set AMRAP 5+)

Cycles 7-8: Peak Strength (9 sets)

Ramp-up (no top set):
  Set 1:  5 reps @ 50%
  Set 2:  3 reps @ 60%
  Set 3:  1 rep  @ 70%
  Set 4:  1 rep  @ 77.5%

Working sets:
  Sets 5-9: 5x3 @ 82.5% (last set AMRAP 3+)

Cycle 9: Max Out Week (7 sets)

Ramp-up:
  Set 1:  5 reps @ 50%
  Set 2:  3 reps @ 60%
  Set 3:  2 reps @ 70%
  Set 4:  1 rep  @ 75%
  Set 5:  1 rep  @ 80%
  Set 6:  1 rep  @ 85%

Max set:
  Set 7:  AMRAP @ 90% (go for a new rep PR!)

Cycle 10: Deload Week (5 sets)

Recovery sets:
  Sets 1-5: 5x10 @ 50% (no AMRAP, just recover)

Understanding AMSAP (As Many Sets As Possible)

AMSAP is Pie's approach to combat the fact that many lifters, consciously or subconsciously, slack off on what actually builds muscle: their accessory movements.

By forcing "as many sets as possible" within a specific rep range, this takes advantage of the fact that strength falls off after maximal effort. So as soon as you're unable to hit the bottom of the rep range, you can go to sleep knowing you're growing.

How AMSAP Works

Example: AMSAP 15-20 @ 20kg

1. Do a set up to but no further than the maximum of the rep range (20 reps)
2. If you hit 20 reps, add the smallest increment possible
3. With 22.5kg, if you get 20 reps, add again
4. With 25kg, say you only get 17 reps. Now note 25kg as your working weight
5. Rest and keep doing sets at 25kg until you only get 14 or less reps
6. You're done when you can't hit the minimum (15 reps)

Plus-Sets: How Main Movements Progress

The last set of your main movements are plus-sets (written as 10+, 8+, 5+, etc.), which means you do as many reps as possible.

How it works:

• Every rep above the target moves your training max UP
• Every rep below the target moves your training max DOWN

Increment sizes:

• Heavy lifts (Squat, Bench, Deadlift, Row): ±2.5kg per rep
• Lighter lifts (OHP, Pull-up, Curl): ±1.25kg per rep

The adjustments are capped at ±20kg per cycle, so stay patient and let the program do its magic!

Choosing Assistance and Weakpoint Movements

The program is designed around training in all planes of movement, with a structure of:

1. 1 Main Movement (the focus of the day)
2. 2 Assistance Movements (for the main lifts you didn't do that day)
3. 1-2 Weakpoint Movements (your choice)

Assistance Movements

If you have Bench as your main movement (horizontal push), the assistance movements will target your vertical main movements (OHP and Pull-ups), and vice versa.

The assistance movements aren't necessarily meant to mimic the main movements (but they can). They're meant to target the prime movers.

Weakpoint Movements

These are your "pick your own" slots. Fill these with any movement or isolation for a muscle group you want to emphasize. The dropdown includes many options, but feel free to add your favorite niche movement. Just follow the AMSAP progression as normal.

Rep ranges are based on exercise type:

• Compound bilateral: 5-8 or 8-12
• Compound unilateral: 8-12 or 10-15
• Single joint bilateral: 10-15 or 12-15
• Single joint unilateral: 15-20 or 20-25

Scheduling: How Often Should I Train?

This program can be run as written, but also works in a "floating" structure, meaning as long as you do the workouts in order, it doesn't need to follow a strict weekly schedule.

Recommendations:

• Go no less than 3 days per week
• Go no more than 5 days per week
• No more than 2 consecutive training days in a row
• No more than 2 consecutive rest days in a row

Rest Times

Warm-up Sets and Top Sets

Each main movement includes:

• Warm-up ramp sets (lighter weights building up)
• Optional top set single at ~90% before working sets

While the top set isn't mandatory, many lifters like touching heavier weights more often.

Rest guidelines:

• Take as little rest between warm-up sets as you like
• Minimum 3 minutes between the last warm-up and your first working set (or top set)

What If I Fail Before My Last Set?

The program is made with this in mind, so do not worry! An inherent part of the design is to push hard, so naturally this will eventually happen.

The Protocol

The number of reps on the set you failed, minus 1 rep for each missing set, is what you count as your AMRAP performance.

Example:

Reality (what actually happened):

Set 1: 10 reps
Set 2: 8 reps (failed)
Set 3: 0 (skipped)
Set 4: 0 (skipped)
Set 5: 0 (skipped)

What you record for your AMRAP:

8 reps - 3 missing sets = 5 reps

The program will adjust your training max downward appropriately.

Frequently Asked Questions

How long does one full run take?

With 10 cycles of 4 workouts each (40 total sessions), at 4 days per week, expect approximately 10 weeks.

Can I swap exercises?

Main movements should stay as-is. Assistance and weakpoint movements can be swapped from the provided options based on equipment and preference.

What if I don't have a pull-up bar?

Use lat pulldowns or assisted pull-up machines from the assistance options.

How do I enter my starting weights?

Enter your estimated 1-rep max for each lift. The program calculates your training max (90% of 1RM) automatically.

What happens after Cycle 10?

After the deload, you can start a new round of PGSP with your updated maxes based on your Max Out week performance.

Questions?

Reach out on the Picturefit Discord community!