'Simple Strength and Size' for Type 3


I love the template of this program and would like to alter the rep scheme to more of a type 3. What percentages, loaded carry distance and rep scheme are the most appropriate alterations so as not destroy the essence of the program?

Is it okay if i do
Preparation : 10 reps
Accumuation: 7 reps
Intensification: 5 reps
Realization: 7,6,5,4,3

I’m about to finish up my second round of this program and I don’t think you’d be wrong for doing those reps.

The concept would be the same - add volume, add weight, repeat.

Ty :grinning:

for the loaded carries I was thinking 80m, 60m, 40, 20m

I was also going to each phase 4 weeks as opposed to 3.

I had trouble finding space for the loaded carries. I was walking back and forth about 20 meters. It got annoying.

You’re brave. I’m a type 1ish… I’d call it a 1c. I get bored at about the three week mark. On this program I was ready for a change after two weeks. I had no trouble pushing through for one more week to get to the next phase. It would’ve been tougher to push through for two more weeks and I would’ve been more likely to burn out.

You’ll quickly find that 5 x 10 on four leg exercises is a long day.


Ya true but 4 weeks is as long as I can go. Anything longer I cant do.

Is there a link to this program?


What does gradually heavier preparation sets mean after work sets please?

It just means to use a smart progression to reach your working weights. He also gives the option to use straight sets or progressive sets.

135 x 5
185 x 5
225 x 5 (begin work sets here)
225 x 5
225 x 5
225 x 5
225 x 5

135 x 5
185 x 5
195 x 5 (begin working sets here)
205 x 5
215 x 5
225 x 5
235 x 5

Does that answer your question? I wasn’t sure which one you meant so I thought I’d cover both.

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Ty :grinning: