OCTS Upper/Lower Layout


Per your certification course, the layout for a full body OCTS layout could look like this:

Ecc day/iso day/con day
A. Squat
B. Press
C. Hinge
D1. Assistance
D2. Assistance

  1. How would you layout the system for an upper/lower split? How would you layout the different methods of contraction?

  2. Would you pick four main lifts? Squat, hinge, press, and pull?

Your guidance is appreciated.

These are from the updated material that I give (well, gave, before the pandemic) in seminars.


Coach, thank you for sharing!

This answers my question and raises another—how do you divide the session up, if training for strength, vs. the whole body layout.

My gut tells me:

Upper 1:

A = press variation (barbell)

B = press assistance (dumbbell)

C = pull (chin or row)

Lower 1:

A = squat variation

B = quad assistance

C = ham assistance

Upper 2:

A = different press variation (barbell)

B = different press assistance (dumbbell)

C = pull (chin or row)

Lower 2:

A = hinge

B = hamstring assistance

C = quad assistance

Does this look somewhat on track? I purchase the Neurotype 2A workout and see how a whole body split could work, in the Intensification phases, I’m just confused on how to do that same split in upper/lower format.

I would normally go:

Lower body squat focus
Upper body horizontal
Lower body hinge focus
Upper body vertical

Got it. So the b and/or c series on upper body day would most likely change to a double station setup to accommodate a balance of pressing and pulling?


Thank you very much.

Coach, first of all, congratulations on the arrival of your second child

I’ve also done your neurotyping course and was wondering along the same lines as the OP about using the system in an lower/upper split

To jump on this thread, would the B and C series exercises follow the same ecc/iso/con methods as outlined in the course but just with less neurologically demanding exercises

Also, how would the original system work on a day 1, day 2, day 4, day 5 split eg
Mon - ecc
Tue - iso
Thu - con
Fri - hyp

Thanks for the info

Look at the table provided for the type of contractions to use.

The neurological demands of the exercises goes down throughout the series, with the A series being the most demading and C series being mostly minor exercises

Coach, how would the upper/lower layout change if instead of using accumulation/intensification/realization you were to use accumulation 1/intensification 1/accumulation 2/intensification 2?

  • Could you do the following for the day one sessions?

  • Acc 1 =

  • Iso

  • Iso

  • Ecc

  • Int 1 =

  • Ecc

  • Ecc

  • Iso

  • Acc 2 =

Int 2 =
Everything laid out as you have in the realization phase

With the antagonist split adaptation, how do you approach exercise selection?

Oftentimes we opt to do the exercise with the highest neurological demands first. To me, that implies the A series would be multi-joint compound movements. For Chest/Biceps we could imagine a close-grip chin-up as a viable alternative as a biceps exercise.

But with Quads/Hams I’m not equally sure, and intuitively my thought is to pair say a squat with a leg curl.

Would using a loading scheme such as waves or 1-6 contrasts be possible to use on concentric day, in either the original system, antagonist split, or the upper/lower adaptation? Or does that end up eating up too many sets, causing too much training stress?

That is exactly correct.

When I use the antagonist split que the OCTS system I normally pair one “big muscle” with one “small muscle”.

Delts/Rear delts or traps

I normally use the “common” approach of starting with the most neurologically demanding exercise in series A and finishing with the least demanding one in series C. But this is used only for the “big muscle”… the exercises selected for the “small muscle” are normally lower on the neurological demands scale and the 3 exercises for that muscle are often of a similar level. In that case, my selection depends more on how well-suited a movement is for the method I’m using in a series.

Thank you Christian, I’m glad I had the correct understanding.

Did you have any thoughts on using waves or contrasts within the system? I was thinking that in a three week block, one could rotate the exercise order on the concentric day and use waves/contrasts for the A exercise and use straight sets or pyramid loading for the remaining two exercises. Pyramid seems appropriate if the goal is size, maybe less so if the aim is strength. But then maybe that encourages using say 5/4/3/2/1 countdowns on the A exercise.