Overload Engine

This program is designed for intermediate to advanced lifter who want to maximize muscle hypertrophy through intelligently structured volume and progression.

Each muscle group is trained with a volume aligned with current evidence-based guidelines-prioritizing upper body-while maintaining adequate recovery and efficiency. The program uses a three-tier system to apply appropriate progression models based on the role and intensity of each exercise, allowing for both overload and sustainability across a five-day training week.

Supersets are incorporated for isolation work to keep sessions under 90 minutes, while compound lifts receive full recovery for optimal performance.

Progression Models by Tier:

Tier 1 - Straight Sets with Falling RIR

Used for heavy compound lifts that are central to the program.
-Use the same weight across all working sets (e.g. 4x8)
-Start with ~3 RIR in early sets and aim to have 1 RIR in the final set.
-Once you can complete all sets at a given rep with 1 RIR in the final set, increase 1 rep per set.
-Once you can complete all sets at the top of the rep range (e.g. 4x10) while keeping 1 RIR on the final set, increase weight by ~2.5%-5% and return to the lower end of the rep range.
Rest 3 minutes between sets.

Tier 2 - Double Progression (per set)

Applied to secondary compound and machine movements.

-Each set has its own rep target (e.g. 8-12 reps).
-Progress each set independently: when one set reaches the top of its rep range for two consecutive sessions, increase weight for that set only.
-You may need to use slightly different weights for each set.
-Aim for 1 RIR in early sets, and 0 RIR in the final set
Rest 2 minutes between sets.

Tier 3 - Nuckols 40 -> 50 Rep method

Used for isolation movements and accessory work.

-Start with a load you can do ~15 reps in the first set
-Perform 3 sets aiming to reach 40 total reps for all sets
-Once 40 reps is achieved, add a 4th set and work toward 50 total reps across all 4 sets.
-When you reach 50 total reps, increase weight and return to 3 sets.
Rest 1 minute between sets / supersets.


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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Bench Press (Barbell)

Incline Bench Press (Dumbbell)

Push/Light back

Chest Supported Row (Machine)

Single Arm Row (Dumbbell)

Straight Arm Pulldown

Rear Delt Fly (Dumbbell)

Rear Delt Fly (Machine)

Lying Leg Curl

Standing Calf Raise

Reverse Abs Crunch (Bodyweight)

Pull/Hams

Standing Behind Neck Shoulder Press (Barbell)

Chest Press (Machine)

Push/Abs

Lat Pulldown (Neutral Grip)

Seated Wide-Grip Row (Cable)

Romanian Deadlift (Barbell)

Leg Press (45 Degrees)

Pull/Legs

Pull-Up (Weighted)

Lat Pulldown (Close Grip)

Seated Row (Cable)

Incline Curl (Dumbbell)

Pull/Abs

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