30 / 20 / 10

The Flagship Strength & Powerbuilding Program

By Steve Shaw – Massive Iron

NOTE: This is a 212 PDF and NOT a mini-book

If you want to get stronger on the big lifts while building real muscle, this is the program.

30/20/10 is a strength-focused powerbuilding system built around a simple but brutally effective progression model that drives long-term progress on the squat, bench press, deadlift, and overhead press.

This is not a gimmick program. It’s a framework designed to help lifters push progression month after month without burning out.

If you like the big lifts and want a system that keeps you progressing while building a solid muscular base, 30/20/10 delivers.

What Makes 30/20/10 Different

Most strength programs focus purely on heavy lifting and neglect muscle building.

Most bodybuilding programs don't incorporate any form of strength-building periodization.

30/20/10 bridges the gap.

The program rotates through three training phases:

• 30 Rep Week – higher volume base building

• 20 Rep Week – moderate intensity progression

• 10 Rep Week – heavier strength work

Each lift runs through this three-week cycle, allowing you to build muscle, accumulate volume, and push heavier weights without destroying recovery.

30 20 10 by Massive Iron

The goal is simple:

Hit your rep target in three sets → increase the weight next cycle. Small weight increases repeated over time lead to serious strength gains.

The Rep Goal Progression System

Each week has a rep target:

• Week 1: 30 total reps

• Week 2: 20 total reps

• Week 3: 10 total reps

You perform as many sets as necessary to reach the target.

Once you hit the target within three sets, you increase the weight the next time that week appears in the cycle. 

This creates a progression system that:

✔ Adjusts to your strength automatically
✔ Keeps you pushing hard sets
✔ Prevents premature plateaus

Built Around the Big Lifts

The program centers on the movements that actually build strength and muscle:

• Squat

• Bench Press

• Deadlift

• Overhead Press

Each lift progresses through the 30/20/10 cycle while assistance work builds muscle and supports long-term strength development.  

Flexible Training Structure

You can run the program in several ways depending on your schedule:

4-Day Split

Chest / Back / Shoulders / Legs

Upper / Posterior Rotation

Upper A
Posterior A
Upper B
Posterior B

3-Day Training Schedule

Day 1 – Squat + Bench
Day 2 – Overhead Press
Day 3 – Deadlift

The system works with almost any training split.

Built for Long-Term Strength Gains

The 30/20/10 system is designed to be run for an extended period of time. You can keep the 30/20/10 bones of the program while changing splits or assistance work with each new phase of training.

Over the course of a year you can complete approximately 17 cycles, and even small increases of five pounds per cycle can add up to major strength gains on the big lifts. 

This approach allows you to:

• Progress steadily

• Avoid burnout

• Keep training productive year-round

Who This Program Is For

This program is ideal for lifters who:

✔ Want to get stronger on the big lifts
✔ Want to build muscle while training for strength
✔ Enjoy structured progression without complicated percentages
✔ Prefer a flexible training framework rather than rigid programming

It works for beginners who know proper lifting technique as well as intermediate lifters looking for a long-term progression system. 

What You Get

Inside the 30/20/10 program you’ll find:

✔ Complete explanation of the 30/20/10 system
✔ Detailed rep goal progression structure
✔ Multiple training split options
✔ Full example programs and workouts
✔ Assistance exercise programming guidance
✔ Bulking and nutrition strategies for strength gains
✔ Methods to modify the system for bodybuilding

If You Want a Program That Actually Builds Strength…

30/20/10 gives you a clear system for progressing on the lifts that matter.

No gimmicks.
No fluff.

Just a framework that helps you show up, beat the logbook, and get stronger.