Simple Guaranteed Strength and Size

[isdatnutty]

Coach -

I’m a few weeks away from being done with Jim’s Building the Monolith program. I’ve never run any of your programs before and want to run one after I am done with this one. I REALLY like the look of the “Simple Guaranteed Strength and Size” program. It fits well with how I like to lift (little variation and pushing the main lifts). I just want to make sure I understand how to do this. I have a few questions:

1. Can the Front squat be changed out for split squats or will the front squat be better for this program? I know you had zerchers listed in the article.

2. How many sets/reps do I do the Front Squat/RDL or BB Row/Chin-Ups for? I think in the article you mention 6-12 reps. How many sets?

3. Can this program be run for more than the 12 weeks listed?

4. Any advice you would give for someone attempting to run this program?

5. Does this layout look correct? I used the / to differentiate the different phases. I decided to put the Military press first because I focus more on that than benching.

6. Last question, but on the work sets for this program do you prefer using straight sets or continuing to ramp up to a top set?

MONDAY
Back squat - 3x8 / 3x5 / 3x3 / 54321
Deadlift - 3x8 / 3x5 / 3x3 / 54321
Front Squat, RDL, Farmers Walk

TUESDAY
Military Press - 3x8 / 3x5 / 3x3 / 54321
Bench Press - 3x8 / 3x5 / 3x3 / 54321
BB Row, Chin-Ups, BB Curl

THURSDAY
Back squat - 5x8 / 5x5 / 5x3 / 54321
Deadlift - 5x8 / 5x5 / 5x3 / 54321
Front Squat, RDL, Farmers Walk

SATURDAY
Military Press - 5x8 / 5x5 / 5x3 / 54321
Bench Press - 5x8 / 5x5 / 5x3 / 54321
BB Row, Chin-Ups, BB Curl

Thank you for your time!

[Frank_C]

I’m finishing week 8 of this program today. I love it!

I read the article several times to figure out the reps. I think I caught the subtle nuance in the language on the third attempt.

You do four main lifts per day. On upper day you get to add a supplemental lift (I chose reverse fly’s). On lower day I do farmer’s walls.

The only lift that you do 12/10/8/8 on is the supplemental lift for upper day. Everything else follows the main rep scheme of 8/5/3/5-4-3-2-1.

Your layout would look like this.

MONDAY
Back squat - 3x8 / 3x5 / 3x3 / 54321
Deadlift - 3x8 / 3x5 / 3x3 / 54321
Front Squat - 3x8 / 3x5 / 3x3 / 54321
RDL - 3x8 / 3x5 / 3x3 / 54321
Farmers Walk

TUESDAY
Military Press - 3x8 / 3x5 / 3x3 / 54321
Bench Press - 3x8 / 3x5 / 3x3 / 54321
BB Row - 3x8 / 3x5 / 3x3 / 54321
Chin-Ups - 3x8 / 3x5 / 3x3 / 54321
BB Curl - 3x12 / 3x10 / 3x8 / 3x8

THURSDAY
Back squat - 5x8 / 5x5 / 5x3 / 54321
Deadlift - 5x8 / 5x5 / 5x3 / 54321
Front Squat - 5x8 / 5x5 / 5x3 / 54321
RDL - 5x8 / 5x5 / 5x3 / 54321
Farmers Walk

SATURDAY
Military Press - 5x8 / 5x5 / 5x3 / 54321
Bench Press - 5x8 / 5x5 / 5x3 / 54321
BB Row - 5x8 / 5x5 / 5x3 / 54321
Chin-Ups - 5x8 / 5x5 / 5x3 / 54321
BB Curl - 5x12 / 5x10 / 5x8 / 5x8

I used walking DB lunge instead of front squats and I’ve still done very well. It may not be ideal but I’m using this to come back from hip surgery and I needed some iso lateral work as well as a way to control hip flexion. I’ve switched those to reverse lunges for the last 6 weeks.

I swapped power cleans for RDLs for the last 6 weeks.

I’ve also failed to get the distance on farmer’s walks due to a lack of space at the gym.

I’ve really enjoyed this program. I’ll try to remember to give a thorough review once I finish.

[Frank_C]

@isdatnutty

Last question, but on the work sets for this program do you prefer using straight sets or continuing to ramp up to a top set?

I’ve been doing straight sets. I thought I saw CT say you could do either. You might find it addressed here.

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"Simple, Guaranteed Strength and Size" Questions

Hello CT, I would greatly appreciate if you can answer my questions regarding your “Simple, Guaranteed…” program. Do you think it is a good program for a type 3 ? for a type 2b ? For the big lifts, what a good RPE is for the sets? (I imagine that for weeks 3 of each phase it will be higher) How much time should I rest in between working sets? 90 seconds for phase 1, 150 phase 2, 180 phase 3 and 4 does seem OK? (I’m thing about just 60 seconds for assistance) It says that do you not r…

'Simple, Guaranteed Strength and Size' Assistance Sets?

Hey Coach, The assistant exercises that are always trained for 6-12 reps, do these follow the same amount of SETS as the big four lifts for that day ?

[isdatnutty]

@Frank_C

I’m finishing week 8 of this program today. I love it!

I read the article several times to figure out the reps. I think I caught the subtle nuance in the language on the third attempt.

You do four main lifts per day. On upper day you get to add a supplemental lift (I chose reverse fly’s). On lower day I do farmer’s walls.

The only lift that you do 12/10/8/8 on is the supplemental lift for upper day. Everything else follows the main rep scheme of 8/5/3/5-4-3-2-1.

Your layout would look like this.

MONDAY
Back squat - 3x8 / 3x5 / 3x3 / 54321
Deadlift - 3x8 / 3x5 / 3x3 / 54321
Front Squat - 3x8 / 3x5 / 3x3 / 54321
RDL - 3x8 / 3x5 / 3x3 / 54321
Farmers Walk

TUESDAY
Military Press - 3x8 / 3x5 / 3x3 / 54321
Bench Press - 3x8 / 3x5 / 3x3 / 54321
BB Row - 3x8 / 3x5 / 3x3 / 54321
Chin-Ups - 3x8 / 3x5 / 3x3 / 54321
BB Curl - 3x12 / 3x10 / 3x8 / 3x8

THURSDAY
Back squat - 5x8 / 5x5 / 5x3 / 54321
Deadlift - 5x8 / 5x5 / 5x3 / 54321
Front Squat - 5x8 / 5x5 / 5x3 / 54321
RDL - 5x8 / 5x5 / 5x3 / 54321
Farmers Walk

SATURDAY
Military Press - 5x8 / 5x5 / 5x3 / 54321
Bench Press - 5x8 / 5x5 / 5x3 / 54321
BB Row - 5x8 / 5x5 / 5x3 / 54321
Chin-Ups - 5x8 / 5x5 / 5x3 / 54321
BB Curl - 5x12 / 5x10 / 5x8 / 5x8

I used walking DB lunge instead of front squats and I’ve still done very well. It may not be ideal but I’m using this to come back from hip surgery and I needed some iso lateral work as well as a way to control hip flexion. I’ve switched those to reverse lunges for the last 6 weeks.

I swapped power cleans for RDLs for the last 6 weeks.

I’ve also failed to get the distance on farmer’s walks due to a lack of space at the gym.

I’ve really enjoyed this program. I’ll try to remember to give a thorough review once I finish.

Thanks man that’s what I was thinking! Damn that’s a lot of work on a few lifts lol. Definitely going to try this after doing BTM. Please do a write up so we can all see it for sure!