Assistance Work
Assistance is everything that isn't a main or supplemental barbell lift — it balances your training.
- Push — upper-body pressing: dips, push-ups, DB bench, triceps
- Pull — upper back and lats: chins, rows, face pulls, curls
- Single Leg — lower-body accessory: split squats, lunges, leg press
- Core — midline: planks, ab wheel, hanging leg raises
Squat/Deadlift days pair with Single Leg + Core; Bench/Press days with Push + Pull. Core fits any day.
The 50–100 reps-per-category target is a guideline, not a gate — pick exercises you'll actually do.