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Questions about "The Single Most Effective Training Template"

Hello Christian,

I hope you are doing well.

Thanks for the great article. I have a quick question regarding it.

This is the template that i will be using:

Monday: Training day 1 - Overhead press and assistance
Tuesday: Training day 2 Squat and assistance
Wednesday: Off
Thursday: Training day 3 Bench press and assistance
Friday: Off
Saturday: Training day 4 Deadlift and assistance
Sunday: Off

Three primary exercises in a session.

Exercise 1:
Main lift: deadlift, squat, bench, overhead - 3 reps
Exercise 2:
First assistance exercise: 6 reps
Exercise 3:
Second assistance exercise: 8 reps

Overhead press day: delts and triceps
Squat day: quads, glutes, core (carries)
Bench press day: pecs, triceps
Deadlift day: hams, lower back, upper back, biceps, core (carries)

This is a rough one. I will start with it and change it on the way basing on the fact how i feel. My questions are:

  1. How many sets to use for the primary exercise and secondary exercises? May i refer to you article “How to design a damn good program” for that, or you can suggest something indicatively as a number?
  2. Can i also check from there what exercises to use and also the order?
  3. Based on the provided information could you make a suggestion for sample overhead training session?

Thanks in advance.

Best Regards,

George Milev