So, you pick four exercises - a n upper body push, an upper body pull, a squat and a deadlift.
The program is a basic upper/lower split with a slight twist.
(Now before we go further I must say that this is the first time I’ve written a program that is based on percentages, usually I tell my trainees the weights based on experience - what they can be pushed to do with a given weight.)
What I’m about to describe is the “building” portion of the program. Remember “storage strength” we are building it here. The work we are going to do is rather light. After building phase there would be an intensification phase - higher percentages and less reps. After that well start pushing it with even more weight and fewer reps. But let’s not get ahead of ourselves.
With this program you are going to use an changing max weight - your estimated max from the last workouts PR set.
(I promise this will all make sense in a while)
In addition to PR sets you have plus sets that you do with your hard variation work, these two are not to be confused. You will base your hard variation work weights off of your estimated max on the “regular” variation.
But now let’s get to it, shall we.
sets x reps x % of estimated max
Both PR and plus sets are AMRAPS and to be taken to absolute failure
You use the estimated maxes from your last workout with every movement, do not calculate a new max after the first exercise’s PR set. So if you’re doing close grip bench and your estimated max was 300 pounds based on last times PR set you’ll use 225lbs for your 75% work and 195lbs for your 65% work (hard variation work) or if CGB is your second (70%) exercise, you’ll use 210lbs for that. I’ll show you how the progression goes later)
Day 1
1 Upper body push
4x3x75%, PR set with 75% (so 5 sets total)
2 Upper body pull
2x5x70%, PR set with 70% (3 sets total)
3 Upper body push (hard variation)
2x5x65%, Plus set with 65% (3 sets total)
4 Upper body pull assistance
2-4x8-25 reps depending on the exercises
optional hypertrophy work - delts and arms - max 6 total sets, nothing too heavy
Day 2
1 Deadlift variation
4x3x75%, PR set with 75%
2 Squat variation
2x5x70%, PR set with 70%
3 Deadlift hard variation
2x5x65%, Plus set with 65%
4 Lunge/squat variation 2-4x8-25 depending on the exercise
optional hypertrophy work for abs/calves, don’t exceed 6 sets
Day 3: rest
Day 4
1 Upper body pull
4x3x75%, PR set with 75%
2 Upper body push
2x5x75%, PR set with 70%
3 Upper body pull
2x5x65%, Plus set with 65%
4 Upper body push assistance 2-4x8-25 depending on the exercise
optional hypertrophy work -chest and arms - max 6 total sets, nothing too heavy
Day 5
1 Squat variation
4x3x75%, PR set with 75%
2 Deadlift variation
2x5x70%, PR set with 70%
3 Squat hard variation
2x5x65%, Plus set with 65%
4 Posterior chain/hamstring assistance exercise 2-4x8-25 depending on the exercise
optional hypertrophy work for abs/calves, don’t exceed 6 sets
Day 6: rest
Repeat
Now don’t get fooled when I wrote “variation” you will use the same movements every time you train. If you choose close grip bench to be your upper body push, you’ll only do that and the hard variation (which could be close grip with a pause)
This program is about specificity and skill mastery. That’s why there is such a high number of sets. Now you may wonder why you are using so low weights. Yes, you could do triples with 90% of your max. By in this phase it’s about force production (aka. Speed) and we are lifting without any gear. The only time you should belt up and strap up is for your PR sets. (I don’t use any equipment for my plus sets either) Apart from that you won’t be using any gear. So in reality the percentages are a lot higher (you are calculatung them off of you PR set which is done with belt and straps)
Now, to clear up the progression model confusion you probably have:
You are performing a PR set every time you do the movement, either with 75% or 70% of your estimated max.
So, let’s say it’s day 4. You are doing CGB as your second movement (so it’s 70% work) on day 1 you got 10 reps with 225lbs (75% work) that’s an estimated max of about 300lbs. So now you are doing the movement with 210lbs. You’ve already done your 2 sets of 5 and it’s time for your PR set. You manage to get 14 reps. Nice. Now your estimated max is about 308lbs so next time you are going to do your 75% work with 231lbs and your hard variation (65%) work with 200lbs
You’ll calculate a new estimated max based on your PR set with 231lbs and then calculate your 70% weight for the next session from it. So let’s say you get 11x231 - an estimated max of 313lbs. Your next session will be 2x5x219lvs and a PR set with 219lbs
It’s rather simple really and thus far I like it.
For chin ups/pull ups I don’t use this progression model, I just use linear progression.
I’ll give you an example program here (this is what I’m doing at the moment) this should clear up the way you’re supposed to choose your exercises.
Day 1
1 Close-Grip Bench
4x3x75%, PR set with 75%
2 Chin up
2x5,PR set (see note above)
3 Paused Close-Grip Bench
2x5x65%, Plus set with 65%
4 Rear delt flies
4x15
Day 2
1 Deadlift
4x3x75%, PR set with 75%
2 Front Squat
2x5x70%, PR set with 70%
3 Pause Deadlift
2x5x65%, Plus set with 65%
4 Alternating Reverse Lunge
4x12
calves
Day 3
Rest
Day 4
1 Chin up
4x3, PR set
2 Close-Grip Bench
2x5x70%, PR set with 70%
3 Dead-Hang Chin up
2x5, Plus set
4 Overhead press with a pause
4x8
Day 5
1 Front Squat
4x3x75%, PR set with 75%
2 Deadlift
2x5x70%, PR set with 70%
3 Front squat with a pause
2x5x65%, Plus set with 65%
4 Lying leg curl
4x8
calves
Day 6
Rest
For assistance exercises I follow a linear progression model - no, I don’t change them up either. So, in total I do 13 different exercises.
So that’s that - if you have any questions, feel free to ask. I can cover the remaining two phases when I get to them myself - so that’ll be a few months probably.
(Of course I could write them out now but I’d like to test them out myself first)