Reviews

Love it , a nice challenge it pushed me here and there

Too much volume, good program but there are definitely better more optimized options.

IF you stick to the programme and DONT overestimate your max lifts, it calculates everything and guides you through an achievable progression. The volume will humble you in terms of weight but I feel healthy strong and confident with technique. Strongly recommend for anyone.

Great program. Small adjustments depending on gym set up. Would recommend

Love how it pushes volume on compound lifts.

Train hard and smart really a lot for something that’s free

The first half is excellent. Its absurd volume, and the first 3 weeks are gonna be the hardest workouts you've ever done, but if you go light enough and keep everything at least 3 rir like he says to, the base phase is manageable. The volumizing approach in the 10s, 8s, and 5s wave works so well, and I put on a ton of muscle and started PRing by month 2. Its really cool how he throttles the pump too. Like, on OHP day, you do 5x10 Strict press, and fry your front delts there, but then do 5x10 wide grip bench, which gives your shoulders a rest, but keeps the triceps going. And then it switches to BtN Push Press, which fries out the triceps and is a lot more rear delt but with leg drive instead of front delts. Its subtle but he does this for everything. The strength phase is pretty garbage though. Its pretty on paper how its the mirror of the base phase, but in practice its too much heavy volume. I was skirting injury the whole time, despite doing ramping sets rather than straight sets, cutting the volume in half, and occasionally dropping one of the MSMs. Ive talked to a bunch of very strong people who have run it and they all have included the base phase in their offseason training, as have I. The 10s and 8s waves together are the best 6 week hypertrophy phase you could possibly do for strength sports. Squat: 405->440 Bench: 245->270 Deadlift: 485->535 OHP: 165->185 It'll put 100 pounds on your SBD total if you eat to grow. But honestly, I'd do the base phase and then Kristen Dunsmore's Intermediate Program or the Candito 6-week program or the TSA 9 week program. Something that's an actual peaking and taper. This program still has 30 sets each workout on the week of the final 1 rep max testing. It's silly.

Swapped some exercises to better hit my weak points but overall this is one of my favorite splits and periodization methods.

6 weeks in and I’m enjoying it and progressing well. Bench days are probably the easiest Squat days are easily the hardest, both physically and mentally OHP day I get crazy shoulder an tricep pumps and feel that my arms are looking bigger Deadlift day is pretty rough, but easier than squats Will update throughout UPDATE - 9 weeks 1/2 way done Just did a deload week before starting the peak phase. I did a 1 set amrap for each of the big 4 lifts an I PRd on all of them. Based on the amrap the app also estimated I added 5-15lbs depending on the lift, using ther automatic 1rm calculator. I feel like I look big, especially my upper back and triceps. Weight has stayed about the same (disappointingly) so I’m upping calories a bit for the peak phase. So far very happy with the progress Will update at the end of the program.

I love the way the program is set up. I used to always come in and do just a bro split for years just because I didn’t make a lot of time for the gym and still got pretty strong and jacked but this style of training and all the volume is just blowing me up even friends are talking about how jacked I’ve gotten. I recommend it if you’re not afraid of a lot of work .