Bill WongBeginners → early-intermediates wanting efficient 3x/week strength and muscle gains.
Designed as a science-informed, low-volume program to let lifters build strength and muscle without long gym sessions. It adapts a modified Greyskull linear progression for squat/bench/deadlift/press (3×5 with AMRAP on the last set), uses RPE to guide intensity, and prescribes micro-increments for steady progression. An 8-week template that can be repeated while progress continues.
Program Roadmap
Three full-body sessions per week (recommended Mon/Wed/Fri), ~60 min each. Main compound lifts follow a modified Greyskull model: 3 sets of 5 reps with the final set as 5+ (AMRAP). Bench/press use +2.5 lb progression; squat/deadlift use +5 lb steps (or microplates). Accessories use 8–12 rep ranges at prescribed RPEs. Progression: add weight when you hit top of rep range and RPE is below target; if you fail all 3×5, reduce load and restart. Program length: 8 weeks (repeatable).
Chest
Back
Shoulders
Legs
ArmsBackShouldersLegsArmsChestBackShouldersLegsArmsWarm up thoroughly for heavy compounds; use the RPE scale honestly. Track AMRAP reps and only add weight when form and RPE allow. Use microplates if possible for smaller jumps. Keep accessory volume moderate (8–12 reps) and prioritize recovery—sleep, protein, and progressive overload. If you repeatedly miss prescribed sets, take a 10 lb step back for the lift and rebuild. Limit workouts to ~60 minutes to maintain consistency.
Bill Wong is a Vancouver, Canada-based doctor, natural men's physique pro competitor, YouTuber, and coach. His nickname "Dr. Swole" reflects his characteristic approach of combining medical knowledge with scientific muscle training methods.
He has designed structured training programs such as "Push Pull Legs Upper Lower (PPL/UL)" and specializes in creating evidence-based workout programs focused on hypertrophy and aesthetic goals.
