Beyond Intermediate - Medium Volume | 5 day split

Program Description

This five-day program is designed for lifters who want visible progress in every major muscle group. The structure is straightforward: five focused sessions, enough volume to challenge every muscle, and an emphasis on pushing hard while maintaining good recovery habits. 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 smaller 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.

Program Overview