PL.17 · Drop Sets + EMOM Density

Free program overview — full interactive version lives in the WorkoutsLab app.

1.The week

• Day 1 — Squat + Bench — 5 exercises (Giant Set · Complex — EMOM Density)
• Day 2 — Deadlift + Press — 5 exercises (Giant Set · Complex — EMOM Density)

2.Sample training day

Exercise	Sets	Reps	Rest
Giant Set · Complex — EMOM Density
Rack Pull	3 + drop	6-8 + drop	EMOM
Back Squat	3 + drop	6-8 + drop	EMOM
Bench Press	3 + drop	8-10 + drop	EMOM
Conventional Deadlift	3 + drop	8-10 + drop	EMOM
Front Squat	3 + drop	8-10 + drop	EMOM

Sample: Day 1 — Squat + Bench — one of 2 training days. The app runs the full week with checkoffs, rest timers, and logging.

3.The rest of the week — full exercise lineup

Every movement in the program, day by day. Exact sets, reps, rest periods, and progression live in the app.

Day 2 — Deadlift + Press

• Rack Pull
• Back Squat
• Bench Press
• Conventional Deadlift
• Front Squat