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Bald Swordman
839 athletes joined
Advanced hypertrophy program used by Coach Butler (Bald Omni-Man)
4.63
(28 ratings)
PROGRAM DESCRIPTION

This is identical to what I personally do. This is probaly way too much for a beginner or intermediate level lifter to do. I do not recommend this version of the program unless you're bulking and are already a very advanced trainee.

Bald Swordsman is a split on a 10-11 day asynchronous schedule. Trainees need at least a day of rest in between these sessions. Therefore, there is no need to strictly follow the 4 day a week schedule.

PROGRAM OVERVIEW
Level
Advanced
Goal
Bodybuilding
Equipment
Full Gym
Program Length
10 weeks
Days Per Week
4 days
Time Per Workout
75 minutes
down_app
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-15 reps
2
Safety Bar Squat
2
5-8 reps
3
Neck Work
5
12-20 reps
4
Guillotine Press
4
7-12 reps
5
Seated Lateral Raise
3
12-20 reps
6
Dual Tricep Pushdown (Cable)
4
8-12 reps
7
Lying Decline Triceps Extension
3
8-12 reps
8
Leg Raise
1
46 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Work
5
12-20 reps
2
Standing Overhead Press
1
3
1 reps
AMRAP
RPE 7
3
Paused RDL With Reach
3
5-10 reps
4
Bent Over Strict Row
3
8-12 reps
5
Hanging Leg Raise
5
10-15 reps
6
Seated Calf Raise
5
10-20 reps
7
Hip Adductor (Machine)
4
10-15 reps
8
Lateral Raise
3
10-15 reps
9
Long Rope Pressdown
3
8-12 reps
10
Lying Hamstring Curl
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
10-15 reps
2
L Sit Pull-Up
4
15-25 reps
3
Neck Work
4
10-15 reps
4
Full RTO Ring Push-up
4
5-10 reps
5
Towel Pull-up
3
12-20 reps
6
Dual Tricep Pushdown (Cable)
3
8-12 reps
7
Strict Curl
3
8-12 reps
8
JM Press + Close Grip Bench Drop Set
2
8-12 reps
9
Reverse Curls
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Work
5
12-20 reps
2
Camber Bar Bench Press
4
6-10 reps
3
Leg Press
4
7-12 reps
4
Pec Fly
3
8-12 reps
5
Hip Adductor (Machine)
3
8-12 reps
6
Sit Up (Weighted)
1
46 reps
7
Standing Calf Raise
5
10-20 reps
8
Long Rope Pressdown
3
8-12 reps
9
Seated Lateral Raise
3
10-15 reps
10
Seated French Press
3
5-12 reps
11
Leg Extension
1
36 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up
4
7-12 reps
2
Seated Anterior Delt Press
3
12-20 reps
3
Neck Work
4
12-20 reps
4
Reach Style Barbell Row
3
8-15 reps
5
Incline Curl (Dumbbell)
3
8-12 reps
6
Lying Hamstring Curl
3
8-12 reps
7
Preacher Hammer Curl (Dumbbell)
3
8-12 reps
8
Sit Up (Weighted)
5
10-15 reps
9
Calf Raise
5
10-20 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-15 reps
2
Safety Bar Squat
2
5-8 reps
3
Neck Work
5
12-20 reps
4
Guillotine Press
4
7-12 reps
5
Seated Lateral Raise
3
12-20 reps
6
Dual Tricep Pushdown (Cable)
4
8-12 reps
7
Lying Decline Triceps Extension
3
8-12 reps
8
Leg Raise
1
46 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Work
5
12-20 reps
2
Standing Overhead Press
1
3
1 reps
AMRAP
RPE 7
3
Paused RDL With Reach
3
5-10 reps
4
Bent Over Strict Row
3
8-12 reps
5
Hanging Leg Raise
5
10-15 reps
6
Seated Calf Raise
5
10-20 reps
7
Hip Adductor (Machine)
4
10-15 reps
8
Lateral Raise
3
10-15 reps
9
Long Rope Pressdown
3
8-12 reps
10
Lying Hamstring Curl
3
8-12 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
10-15 reps
2
L Sit Pull-Up
4
15-25 reps
3
Neck Work
4
10-15 reps
4
Full RTO Ring Push-up
4
5-10 reps
5
Towel Pull-up
3
12-20 reps
6
Dual Tricep Pushdown (Cable)
3
8-12 reps
7
Strict Curl
3
8-12 reps
8
JM Press + Close Grip Bench Drop Set
2
8-12 reps
9
Reverse Curls
2
10-15 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Neck Work
5
12-20 reps
2
Camber Bar Bench Press
4
6-10 reps
3
Leg Press
4
7-12 reps
4
Pec Fly
3
8-12 reps
5
Hip Adductor (Machine)
3
8-12 reps
6
Sit Up (Weighted)
1
46 reps
7
Standing Calf Raise
5
10-20 reps
8
Long Rope Pressdown
3
8-12 reps
9
Seated Lateral Raise
3
10-15 reps
10
Seated French Press
3
5-12 reps
11
Leg Extension
1
36 reps
Day 1
#
Exercise
Sets
Reps
Intensity
1
Pull-Up
4
7-12 reps
2
Seated Anterior Delt Press
3
12-20 reps
3
Neck Work
4
12-20 reps
4
Reach Style Barbell Row
3
8-15 reps
5
Incline Curl (Dumbbell)
3
8-12 reps
6
Lying Hamstring Curl
3
8-12 reps
7
Preacher Hammer Curl (Dumbbell)
3
8-12 reps
8
Sit Up (Weighted)
5
10-15 reps
9
Calf Raise
5
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up
4
7-12 reps
2
Seated Anterior Delt Press
3
12-20 reps
3
Neck Work
4
12-20 reps
4
Reach Style Barbell Row
3
8-15 reps
5
Incline Curl (Dumbbell)
3
8-12 reps
6
Lying Hamstring Curl
3
8-12 reps
7
Preacher Hammer Curl (Dumbbell)
3
8-12 reps
8
Sit Up (Weighted)
5
10-15 reps
9
Calf Raise
5
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-15 reps
2
Safety Bar Squat
2
5-8 reps
3
Neck Work
5
12-20 reps
4
Guillotine Press
4
7-12 reps
5
Seated Lateral Raise
3
12-20 reps
6
Dual Tricep Pushdown (Cable)
4
8-12 reps
7
Lying Decline Triceps Extension
3
8-12 reps
8
Leg Raise
1
46 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Neck Work
5
12-20 reps
2
Standing Overhead Press
1
3
1 reps
AMRAP
RPE 7
3
Paused RDL With Reach
3
5-10 reps
4
Bent Over Strict Row
3
8-12 reps
5
Hanging Leg Raise
5
10-15 reps
6
Seated Calf Raise
5
10-20 reps
7
Hip Adductor (Machine)
4
10-15 reps
8
Lateral Raise
3
10-15 reps
9
Long Rope Pressdown
3
8-12 reps
10
Lying Hamstring Curl
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
10-15 reps
2
L Sit Pull-Up
4
15-25 reps
3
Neck Work
4
10-15 reps
4
Full RTO Ring Push-up
4
5-10 reps
5
Towel Pull-up
3
12-20 reps
6
Dual Tricep Pushdown (Cable)
3
8-12 reps
7
Strict Curl
3
8-12 reps
8
JM Press + Close Grip Bench Drop Set
2
8-12 reps
9
Reverse Curls
2
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Neck Work
5
12-20 reps
2
Camber Bar Bench Press
4
6-10 reps
3
Leg Press
4
7-12 reps
4
Pec Fly
3
8-12 reps
5
Hip Adductor (Machine)
3
8-12 reps
6
Sit Up (Weighted)
1
46 reps
7
Standing Calf Raise
5
10-20 reps
8
Long Rope Pressdown
3
8-12 reps
9
Seated Lateral Raise
3
10-15 reps
10
Seated French Press
3
5-12 reps
11
Leg Extension
1
36 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Pull-Up
4
7-12 reps
2
Seated Anterior Delt Press
3
12-20 reps
3
Neck Work
4
12-20 reps
4
Reach Style Barbell Row
3
8-15 reps
5
Incline Curl (Dumbbell)
3
8-12 reps
6
Lying Hamstring Curl
3
8-12 reps
7
Preacher Hammer Curl (Dumbbell)
3
8-12 reps
8
Sit Up (Weighted)
5
10-15 reps
9
Calf Raise
5
10-20 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-15 reps
2
Safety Bar Squat
2
5-8 reps
3
Neck Work
5
12-20 reps
4
Guillotine Press
4
7-12 reps
5
Seated Lateral Raise
3
12-20 reps
6
Dual Tricep Pushdown (Cable)
4
8-12 reps
7
Lying Decline Triceps Extension
3
8-12 reps
8
Leg Raise
1
46 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Neck Work
5
12-20 reps
2
Standing Overhead Press
1
3
1 reps
AMRAP
RPE 7
3
Paused RDL With Reach
3
5-10 reps
4
Bent Over Strict Row
3
8-12 reps
5
Hanging Leg Raise
5
10-15 reps
6
Seated Calf Raise
5
10-20 reps
7
Hip Adductor (Machine)
4
10-15 reps
8
Lateral Raise
3
10-15 reps
9
Long Rope Pressdown
3
8-12 reps
10
Lying Hamstring Curl
3
8-12 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
10-15 reps
2
L Sit Pull-Up
4
15-25 reps
3
Neck Work
4
10-15 reps
4
Full RTO Ring Push-up
4
5-10 reps
5
Towel Pull-up
3
12-20 reps
6
Dual Tricep Pushdown (Cable)
3
8-12 reps
7
Strict Curl
3
8-12 reps
8
JM Press + Close Grip Bench Drop Set
2
8-12 reps
9
Reverse Curls
2
10-15 reps
Day 2
#
Exercise
Sets
Reps
Intensity
1
Neck Work
5
12-20 reps
2
Camber Bar Bench Press
4
6-10 reps
3
Leg Press
4
7-12 reps
4
Pec Fly
3
8-12 reps
5
Hip Adductor (Machine)
3
8-12 reps
6
Sit Up (Weighted)
1
46 reps
7
Standing Calf Raise
5
10-20 reps
8
Long Rope Pressdown
3
8-12 reps
9
Seated Lateral Raise
3
10-15 reps
10
Seated French Press
3
5-12 reps
11
Leg Extension
1
36 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Work
5
12-20 reps
2
Camber Bar Bench Press
4
6-10 reps
3
Leg Press
4
7-12 reps
4
Pec Fly
3
8-12 reps
5
Hip Adductor (Machine)
3
8-12 reps
6
Sit Up (Weighted)
1
46 reps
7
Standing Calf Raise
5
10-20 reps
8
Long Rope Pressdown
3
8-12 reps
9
Seated Lateral Raise
3
10-15 reps
10
Seated French Press
3
5-12 reps
11
Leg Extension
1
36 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up
4
7-12 reps
2
Seated Anterior Delt Press
3
12-20 reps
3
Neck Work
4
12-20 reps
4
Reach Style Barbell Row
3
8-15 reps
5
Incline Curl (Dumbbell)
3
8-12 reps
6
Lying Hamstring Curl
3
8-12 reps
7
Preacher Hammer Curl (Dumbbell)
3
8-12 reps
8
Sit Up (Weighted)
5
10-15 reps
9
Calf Raise
5
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-15 reps
2
Safety Bar Squat
2
5-8 reps
3
Neck Work
5
12-20 reps
4
Guillotine Press
4
7-12 reps
5
Seated Lateral Raise
3
12-20 reps
6
Dual Tricep Pushdown (Cable)
4
8-12 reps
7
Lying Decline Triceps Extension
3
8-12 reps
8
Leg Raise
1
46 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Work
5
12-20 reps
2
Standing Overhead Press
1
3
1 reps
AMRAP
RPE 7
3
Paused RDL With Reach
3
5-10 reps
4
Bent Over Strict Row
3
8-12 reps
5
Hanging Leg Raise
5
10-15 reps
6
Seated Calf Raise
5
10-20 reps
7
Hip Adductor (Machine)
4
10-15 reps
8
Lateral Raise
3
10-15 reps
9
Long Rope Pressdown
3
8-12 reps
10
Lying Hamstring Curl
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
10-15 reps
2
L Sit Pull-Up
4
15-25 reps
3
Neck Work
4
10-15 reps
4
Full RTO Ring Push-up
4
5-10 reps
5
Towel Pull-up
3
12-20 reps
6
Dual Tricep Pushdown (Cable)
3
8-12 reps
7
Strict Curl
3
8-12 reps
8
JM Press + Close Grip Bench Drop Set
2
8-12 reps
9
Reverse Curls
2
10-15 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Work
5
12-20 reps
2
Camber Bar Bench Press
4
6-10 reps
3
Leg Press
4
7-12 reps
4
Pec Fly
3
8-12 reps
5
Hip Adductor (Machine)
3
8-12 reps
6
Sit Up (Weighted)
1
46 reps
7
Standing Calf Raise
5
10-20 reps
8
Long Rope Pressdown
3
8-12 reps
9
Seated Lateral Raise
3
10-15 reps
10
Seated French Press
3
5-12 reps
11
Leg Extension
1
36 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Pull-Up
4
7-12 reps
2
Seated Anterior Delt Press
3
12-20 reps
3
Neck Work
4
12-20 reps
4
Reach Style Barbell Row
3
8-15 reps
5
Incline Curl (Dumbbell)
3
8-12 reps
6
Lying Hamstring Curl
3
8-12 reps
7
Preacher Hammer Curl (Dumbbell)
3
8-12 reps
8
Sit Up (Weighted)
5
10-15 reps
9
Calf Raise
5
10-20 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-15 reps
2
Safety Bar Squat
2
5-8 reps
3
Neck Work
5
12-20 reps
4
Guillotine Press
4
7-12 reps
5
Seated Lateral Raise
3
12-20 reps
6
Dual Tricep Pushdown (Cable)
4
8-12 reps
7
Lying Decline Triceps Extension
3
8-12 reps
8
Leg Raise
1
46 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Neck Work
5
12-20 reps
2
Standing Overhead Press
1
3
1 reps
AMRAP
RPE 7
3
Paused RDL With Reach
3
5-10 reps
4
Bent Over Strict Row
3
8-12 reps
5
Hanging Leg Raise
5
10-15 reps
6
Seated Calf Raise
5
10-20 reps
7
Hip Adductor (Machine)
4
10-15 reps
8
Lateral Raise
3
10-15 reps
9
Long Rope Pressdown
3
8-12 reps
10
Lying Hamstring Curl
3
8-12 reps
Day 3
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
10-15 reps
2
L Sit Pull-Up
4
15-25 reps
3
Neck Work
4
10-15 reps
4
Full RTO Ring Push-up
4
5-10 reps
5
Towel Pull-up
3
12-20 reps
6
Dual Tricep Pushdown (Cable)
3
8-12 reps
7
Strict Curl
3
8-12 reps
8
JM Press + Close Grip Bench Drop Set
2
8-12 reps
9
Reverse Curls
2
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
10-15 reps
2
L Sit Pull-Up
4
15-25 reps
3
Neck Work
4
10-15 reps
4
Full RTO Ring Push-up
4
5-10 reps
5
Towel Pull-up
3
12-20 reps
6
Dual Tricep Pushdown (Cable)
3
8-12 reps
7
Strict Curl
3
8-12 reps
8
JM Press + Close Grip Bench Drop Set
2
8-12 reps
9
Reverse Curls
2
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Work
5
12-20 reps
2
Camber Bar Bench Press
4
6-10 reps
3
Leg Press
4
7-12 reps
4
Pec Fly
3
8-12 reps
5
Hip Adductor (Machine)
3
8-12 reps
6
Sit Up (Weighted)
1
46 reps
7
Standing Calf Raise
5
10-20 reps
8
Long Rope Pressdown
3
8-12 reps
9
Seated Lateral Raise
3
10-15 reps
10
Seated French Press
3
5-12 reps
11
Leg Extension
1
36 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up
4
7-12 reps
2
Seated Anterior Delt Press
3
12-20 reps
3
Neck Work
4
12-20 reps
4
Reach Style Barbell Row
3
8-15 reps
5
Incline Curl (Dumbbell)
3
8-12 reps
6
Lying Hamstring Curl
3
8-12 reps
7
Preacher Hammer Curl (Dumbbell)
3
8-12 reps
8
Sit Up (Weighted)
5
10-15 reps
9
Calf Raise
5
10-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-15 reps
2
Safety Bar Squat
2
5-8 reps
3
Neck Work
5
12-20 reps
4
Guillotine Press
4
7-12 reps
5
Seated Lateral Raise
3
12-20 reps
6
Dual Tricep Pushdown (Cable)
4
8-12 reps
7
Lying Decline Triceps Extension
3
8-12 reps
8
Leg Raise
1
46 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Work
5
12-20 reps
2
Standing Overhead Press
1
3
1 reps
AMRAP
RPE 7
3
Paused RDL With Reach
3
5-10 reps
4
Bent Over Strict Row
3
8-12 reps
5
Hanging Leg Raise
5
10-15 reps
6
Seated Calf Raise
5
10-20 reps
7
Hip Adductor (Machine)
4
10-15 reps
8
Lateral Raise
3
10-15 reps
9
Long Rope Pressdown
3
8-12 reps
10
Lying Hamstring Curl
3
8-12 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Extension
5
10-15 reps
2
L Sit Pull-Up
4
15-25 reps
3
Neck Work
4
10-15 reps
4
Full RTO Ring Push-up
4
5-10 reps
5
Towel Pull-up
3
12-20 reps
6
Dual Tricep Pushdown (Cable)
3
8-12 reps
7
Strict Curl
3
8-12 reps
8
JM Press + Close Grip Bench Drop Set
2
8-12 reps
9
Reverse Curls
2
10-15 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Work
5
12-20 reps
2
Camber Bar Bench Press
4
6-10 reps
3
Leg Press
4
7-12 reps
4
Pec Fly
3
8-12 reps
5
Hip Adductor (Machine)
3
8-12 reps
6
Sit Up (Weighted)
1
46 reps
7
Standing Calf Raise
5
10-20 reps
8
Long Rope Pressdown
3
8-12 reps
9
Seated Lateral Raise
3
10-15 reps
10
Seated French Press
3
5-12 reps
11
Leg Extension
1
36 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Pull-Up
4
7-12 reps
2
Seated Anterior Delt Press
3
12-20 reps
3
Neck Work
4
12-20 reps
4
Reach Style Barbell Row
3
8-15 reps
5
Incline Curl (Dumbbell)
3
8-12 reps
6
Lying Hamstring Curl
3
8-12 reps
7
Preacher Hammer Curl (Dumbbell)
3
8-12 reps
8
Sit Up (Weighted)
5
10-15 reps
9
Calf Raise
5
10-20 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Leg Press
4
8-15 reps
2
Safety Bar Squat
2
5-8 reps
3
Neck Work
5
12-20 reps
4
Guillotine Press
4
7-12 reps
5
Seated Lateral Raise
3
12-20 reps
6
Dual Tricep Pushdown (Cable)
4
8-12 reps
7
Lying Decline Triceps Extension
3
8-12 reps
8
Leg Raise
1
46 reps
Day 4
#
Exercise
Sets
Reps
Intensity
1
Neck Work
5
12-20 reps
2
Standing Overhead Press
1
3
1 reps
AMRAP
RPE 7
3
Paused RDL With Reach
3
5-10 reps
4
Bent Over Strict Row
3
8-12 reps
5
Hanging Leg Raise
5
10-15 reps
6
Seated Calf Raise
5
10-20 reps
7
Hip Adductor (Machine)
4
10-15 reps
8
Lateral Raise
3
10-15 reps
9
Long Rope Pressdown
3
8-12 reps
10
Lying Hamstring Curl
3
8-12 reps
WHAT PEOPLE ARE SAYING(28 ratings)
Only ratings with written feedback are displayed here.
4.63 / 5
Shivam SubramanianAge 23, Man
25 days ago
5 weeks complete
2 years of prior experience
As expected strength gains
More than expected muscle gains
Significant modifications
Have changed up the program to a six day a week, by moving shoulders, biceps and abs to their own separate days. This means, that I have increased volume, more than it already is. Have never seen better gains. However, I'm doing this at a time of leisure and am unsure if I will be able to sustain when other things in my life start moving. Would probably reduce volume a bit, maybe to that of the original program, but I'm loving it so far.
Derek S.Age 34, Man
a month ago
5 weeks complete
2 years of prior experience
As expected strength gains
More than expected muscle gains
Marginal modifications
Good for mind and bosy

PROGRAM GUIDE

Newer Trainees: I gave a range of sets that you can do, newer trainees should pick the lowest number of sets, and trainees who need more volume should pick the higher number of sets.

Progressions: With double and dynamic double progressions on your first week, make sure to keep a couple reps in the tank on your first set. Personally, I try to hit the top end of the rep range on my first set, and then I spend the subsequent weeks filling out the subsequent sets. This lets me create momentum and smoother progression

Intraworkout Nutrition: I recommend intra workout nutrition of a quick digesting carb (fruit, Gatorade etc). re-hydration (think water, salt, potassium, magnesium), is important as well. For best results, place this somewhere in the middle of your training session.

Deload Protocol: Deload intuitively, you can push hard for a lot longer than you think you can. For those that prefer scheduled deloads, you can also deload every 6-8 weeks periodically. For deload week, go easy on 1-2 sessions that week, then resume the rest of the week as planned.

Rest Days: Bald Swordsman is a split on a 10-11 day asynchronous schedule. Trainees need at least a day of rest in between these sessions. Therefore, there is no need to strictly follow the 4 day a week schedule.

Leg Day Warm Ups: 5-10 minutes on a stationary bike, alternate between reverse and normal pedaling. Increase the time on the bike as needed.

Push Warm-Ups: Light rows with a dumbbell, facepulls, and light weight dumbbell presses for a few sets of 20 (GO LIGHT…if your muscles are worked by this, you did too much)

Pull Warm-ups: Band Pressdowns and Curls for blood flow


Double Progression and Dynamic Double Progression

Double Progression and Dynamic Double Progression are easy ways to map out progression and auto-regulate your training. (Auto-regulate meaning: make training appropriately challenging)

I like using this in a hypertrophy program, because unlike traditional strength training, we don’t have percentages to work with. Particularly for things like Calf Raises, Hamstring Curls, Hack Squats, and all traditional bodybuilding staples.

Double Progression

In basic Double Progression, you’re given a set and rep range.

For example, 3 sets of 8-12. Each week, you add reps until you’re at 3x12, then you add weight and do it all over again.

This type of progression undulates between volume and intensity, allowing you to typically train harder without a deload.

There are two ways to start off a double progression. You can do 3 sets of 8 (leaving a couple reps in the tank on your first set) and then each week, add reps until you get to 3x12. You can add reps to each set, or reps to one set at a time.

OR If you’re newer, you can do 12 reps on your first set (leaving a couple reps in the tank) and then fill out your reps on subsequent sets each week.

(This second approach is typically the approach I take for new exercises that I’m not sure of my performance on) I also recommend this for people who tend to UNDERSHOOT (go too easy)

When you add weight, add enough weight so that 8-9 reps would be challenging again (tl,dr; add like 5-10 lbs)

Then you follow the same progression scheme for the new weight you’ve selected

Dynamic Double Progression

Dynamic Double Progression is basically the same thing, except that each individual set progresses in weight on its own once you reach the top end of your rep range. For example, using 8-12 again:

Week 1: 3x8 @ 200

Week 2: 1x12 @ 200 (increase this set’s weight next week) 1x10 @200, 1x9 @ 200

Week 3: 1x8 @ 210, 1x12@ 200 (increase this set’s weight next time), 1x10 @200

So on, and so forth. This type of progression is better for heavier compound lifts in my opinion.

General Reminders:

The way that I like to coach double progression and dynamic double progression is like this:

That first week you try a new exercise, each set, other maybe than the last couple, should be a couple reps shy of failure. This lets you create momentum with your training. As opposed to if you go to failure on everything week 1, you’ll have a harder time (or an impossible time) progressing.

For subsequent weeks, more and more of your sets can be (and should be, in my opinion), close to, or at failure.

If you undershoot that first week, the way double progressions work, you’ll be using a challenging weight anyway with time.

When to Swap Movements

I say that we should keep our motions in rotation for as long as possible. It’s very easy to fall into the trap of constantly swapping exercises, and never make any real progress.

But if we keep our motions in for long enough to outlast noobie neurological adaptations, we can ensure that any progress that we make comes from actual hypertrophy, and not just neurological strength adaptations.

When you DO swap a movement, pick a variation that works the same muscles as the one that you were just doing, so the thread of progression can remain.

It’s important to take note of which variations work the best for us as well, so that you can swap back to them when the time comes.

Rep Quality

I go by the rule of “how would I do this if Dr Mike Israetel was watching?” - I would use a controlled (but not overly slow) eccentric, and a pause when applicable.

That being said, don’t get pedantic - just maintain +/- 10% of your rep quality at all times. Too much control leads to inferior stimulus typically (especially if you’re not very strong yet, and can’t use a lot of weight). Too little control leads to the muscles not being stimulated well.