Super Saiyan: ULPPL (Dragon Fist - Bald Omni Man)

Deload (take an easy week or few days) every 6-8 weeks OR as needed if you would like to train harder for longer. Listen to your body. Avoid taking breaks after any less than 4 weeks of hard training. This looks like doing half the volume or reducing the weight by 20-25% and doing some easy workout for a few days.

Double Progressions 

This program gives you a range of sets and reps. Because this program wants you to use much higher proximity to failure on average, I want MOST of you (even the advanced lifters) to pick the lower amount of sets given. Add more sets as NEEDED (not as wanted) to create forward progression in your training. Part of the goal of this program in to get the maximum stimulus for the shortest amount of time in the gym. In general, I don’t want you in there longer than an hour.

This program uses a system called Double Progression. In a 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. It is also very easy to follow.

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)

Dynamic Double Progressions

This program will use these on any exercise that has a top set and a back off set(s). Dynamic Double Progressions are the same as normal ones, the only difference is that you’ll be adding weight to each set individually instead of waiting until you fill up a full set and rep range. 

For example, if you’re told to add weight once you can add 3+ reps to a set, and you add 4 reps to set one, but only 2 reps to set two, you would add weight to set one, while keeping set 2’s weight the same until you can add more reps.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Incline Bench Press (Barbell)

Lat Pulldown

Dip (Assisted)

Lateral Raise (Cable)

Tricep Pushdown (Cable)

Bayesian Curl

Upper

Squat (Barbell)

Split Squat (Smith Machine)

Leg Extension

Back Extension (Weighted)

Seated Hamstring Curl

Leg Raise (Captain's Chair)

Standing Calf Raise

Lower

Abs Crunch (Weighted)

Shoulder Press (Machine)

Chest Fly (Cable)

Overhead Tricep Extension (Cable)

Push

Romanian Deadlift (Barbell)

Wrist Curls

Seated Row (Cable)

Wide Grip Lat Pulldown

Rear Delt Fly (Machine)

Reverse Bicep Curl (EZ Bar)

Meadows Curl

Pull

Leg Press

Split Squat Front Foot Elevated (Smith Machine)

Lying Hamstring Curl

Hip Adductor (Machine)

Seated Calf Raise

Legs

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