SBS Hypertrophy Dumbbell Only Block 3

Program Description

Based on https://www.strongerbyscience.com/program-bundle/ All credit to Greg Nuckols. Download the sheets, read the instructions. Wave loading progression. First set should be near RPE8. Final set taken to failure as a litmus test for correct loading. If you exceed the minimum, increase 1RM load by 0.5% per extra rep. If you miss by >=2 reps, decrease 1RM by 1.5% per missed rep. Myo-rep exercises start with one "activation" set of 10-12 reps, taken to (near-)failure, followed 15-20 seconds of rest (3-5 deep breaths), before continuing with 1-6 sets of 3-5 reps with the same weight and rest interval. If you finish 6 rest-pause sets, or fail to hit 3 reps, stop. Add weight to an exercise (smallest available increment) when you can complete 30 reps across the 6 rest-pause sets (6x5) with reasonable and intentional form. If you fail to get 3 rest-pause sets of 5 reps, reduce weight by smallest available increment. ADD WHEN TIME PERMITS: Farmer's Carries as a finisher to improve grip, core, arm and back strength with a touch of conditioning. Focus on maintaining proper posture. 8 reps, every-minute-on-the-minute (EMOM), farmer's carry for 100' @ 70% max 50' carry (1RM). Add smallest available increment (5 lbs, 2.5lb per dumbbell) when it doesn't feel like RPE10.

Program Overview