Relative Loads
| Week | Sets x Reps | Day 1 Load | Day 2 Load | Day 3 Load | Day 4 Load |
| 1 | 3x10 | Medium | Medium-Light | Medium-Light | Light |
| 2 | 3x10 | Medium-Heavy | Medium | Medium | Medium-Light |
| 3 | 3x5 | Medium | Medium-Light | Medium-Light | Light |
| 4 | 3x5 | Medium-Heavy | Medium | Medium | Medium-Light |
| 5 | 3x5 | Heavy | Medium-Heavy | Medium-Heavy | Medium |
| 6 | 3x5 | Very Heavy | Heavy | Heavy | Medium-Heavy |
| 7 | 3x5 | Medium-Heavy | Medium | Medium | Medium-Light |
Basic Organization
| Monday | Tuesday | Thursday | Saturday | |
| AM | Back Squat 1/4 Squat | Power Snatch Snatch Pull Snatch Pull from Knee Snatch Grip Shrug | Back Squat 1/4 Squat | Power Clean Clean Pull Clean Pull from Knee Clean Grip Shrug |
| PM | Front Squat Behind Neck Press Leg Curl Lateral Raise | Power Snatch Snatch Pull from Thigh Snatch Grip Shrug Snatch Grip RDL Lat Pulldowns | Front Squat Behind Neck Press Leg Curl Lateral Raise | Power Clean Clean Pull from Thigh Clean Grip Shrug Clean Grip RDL Lat Pulldowns |
You'll note that there is a wealth of strength and power exercises and a dearth of competition lifts. Exercises are substituted in and out of the routine as required by competition and by individual needs. A limited number of competition lifts are not added until the last couple of weeks prior to competition. Dr. Stone has researched and uses a large number of programs but this one seems to be his basic workhorse.
- Light: <70% 1RM
- Medium: 70% - 85% 1RM
- Heavy: >85%
