| 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 |
| 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 Lat Raise |
Power Snatch Snatch Pull from Thigh Snatch Grip Shrug Snatch Grip RDL Lat Pulls |
Front Squat Behind Neck Press Leg Curl Lat Raise |
Power Clean Clean Pull from Thigh Clean Grip Shrug Clean Grip RDL Lat Pulls |
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 weeks prior to compeition. Dr. Stone has researched and uses a large number of programs but this one seems to be his basic workhorse.