Total Strength programs are designed to flow sequentially so I recommend starting at month #1 once you've passed the Overhaul Protocol Challenge. https://overhaultraining.vhx.tv/start-here-2 This is why you'll also find all the instructions for Total Strength programs on the month #1 page https://overhaultraining.vhx.tv/total-strength-month-1 and only some key reminders below.

This series of monthly programs is what I suggest you use as the core of your training. It's a 2x/week program and depending on your goals and time available, you can select additional training days from Muscle Up!, Shred It! and Recover & Realign.

NOTE:
If you've done Overhaul Protocol you'll be familiar with much of the program structure in Total Strength except for two key features...

-SETS, REPS & LOADS FOR MAIN LIFTS- (deadlift, squat, overhead press, bench press) Some people tend to choose weights that are far too light to build strength while others go too heavy too quickly, risking injury and over-training.

In order to find the sweet spot of safely developing strength, you will be following a set system for choosing the weight for each of your sets. This is done in 2 steps...

Step 1) Determine your current training max.

Your training max is the top weight that you can lift in an exercise for 5 repetitions OR 90% of the weight you can lift for 1 repetition.

If you know your 5 rep max, great! Move on to step 2.

You can also use the table below to find an equivalent of another rep max you may know.

Rep Max Percentage Table (Training Max =90%)
2-3 reps = 95%
4-5 reps = 90%
6-7 reps = 85%
8-9 reps = 80%
10-11 reps = 75%
12-13 reps = 70%
14-15 reps = 65%
If you’re getting more than 15 reps with your heaviest weight, you’ll need to get back in there and put more weight on the bar.

If you have no idea what kind of weight and reps you can do for a main lift then either take a day and go experiment, or figure it out as you go.

Step 2) Determine the weights for all your sets for the month.

Every set is a percentage of your training max.

For Example: If your training max was 90 lbs. you would multiply it by .4 to find the weight for Set 1, giving you 36 lbs. I also then round up or down unless you have fractional plates.
Set 1= 35 lbs. (40%) x 5 reps
Set 2= 45 lbs. (50%) x 5 reps
Set 3= 55 lbs. (60%) x 5 reps

Every week you will do the same weight for your first 3 sets but the weight and number of reps changes for sets 4, 5, 6.

AMRAP = As Many Reps As Possible (with perfect form)

Week 4 DELOAD = Only do the first 3 sets during a deload week. It should feel super easy. This is to give your nervous system a rest so you don't over-train and burnout. It's also a good idea to not push yourself super heavy on other exercises this week too.

Add 5 lbs. each month to your training max for the bench press and overhead press. 10 lbs. for the squat and deadlift.

-FINISHERS-
Feel free to substitute out exercises if the last super-set requires equipment you don't have.