The Leangains Method: The Art of Getting Ripped. Researched, Practiced, Perfected.

by Martin Berkhan

A 185-pound male who has been training consistently for five to ten years should therefore be expected to: Bench press 275–280 pounds. Do a chin-up with 90–95 pounds hanging from his waist. Squat 370 pounds. Deadlift 460–465 pounds.