Beyond Intermediate - Medium Volume | 4 Day Split

The progression model is multi-set double progression. This means you use the same load in all sets until you reach the top of the rep range in all three sets. Then you increase the load by the smallest increment available. Then you add reps until you reach the top of the rep range again. 

However, when you're stuck with the same load for long periods of time and feel unable to add reps, you should switch to first-set double progression. This entails adding load when you hit the top of the rep range only in the first set. 

Rest 1-5 minutes between sets, depending on the exercise and your work capacity. Optional time-saver: do antagonist supersets resting just ~1 minute between sets. 

Effort: 0-3 reps in reserve. Do every rep you can until you either hit the rep target or 0 RIR. Avoid grinding the last rep, finish strong, don't fail the last rep.

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Week 1

Incline Chest Press (Machine)

Bench Press (Close Grip)

Skull Crusher (Barbell)

Lateral Raise (Dumbbell)

Abs Crunch (Machine)

Monday | Push

Lat Pulldown (Machine)

Chest Supported Row (Machine)

Bicep Curl (Barbell)

Rear Delt Fly (Machine)

Tuesday | Pull

Hack Squat

Romanian Deadlift (Trap Bar)

Leg Extension

Leg Curl

Straight Leg Calf Raise

Thursday | Lower Body

Shrug (Smith Machine)

Shoulder Press (Machine)

Pull-Up (Neutral Grip, Weighted)

Chest Press (Machine)

Friday | Upper Body

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