Simplicity.

Program Description

Scheduling options: • EOD (Every other day) • 3 days on, 1 day off. • 2 days on, 1 day off. • 1 day on, 1 day off, 2 days on, 1 day off. • 3 days a week only. As long as you are feeling adequately rested before every session and you have mental focus for day to day life as well as training, you're in the sweet spot for recovery. The scheduling is more so what fits your lifestyle to be consistent. The main objective is to begin with a warmup weight, making moderate jumps till you achieve hard sets of 4-6 at minimum. Take squat for example: Warmup - 225, 250, 275 Work - 325, 350, 375, 405 '-> resting 2-5 minutes between working sets. Accessory movements (stiff Deads, weighted dips and weighted pullups) are working up to sets of a minimum 6-12 with 1.5 to 3 minutes rest. I only have this set to three weeks because it makes it easier to do a quick assessment, see where your biggest jumps in weight or reps are occurring, adjusting for the lagging movements and begin again. Don't hyper fixate on only the things you're best at, build your weaknesses and you will build the physique and performance you wish to attain. I don't train at a commercial gym; having only a rack, parallel bars and lots of plates at the house. No dumbbells, sadly, but plenty of work can still be put in. Oh, try to be beltless as much as possible working up to the heaviest weight so you can properly build your trunk/learn to brace and breathe. P.s. If you are curious as to why I do stiff Deads and not full deadlifts (feel free to change it over, it's your life, just don't overdo the sets), it is because if you are like me and work a manual labor job and hoist trees, build pipes and so on.. I prefer to refrain from it and just test 3 or 5 rep max once or twice a year or two. Properly heavy squat paired with stiffs is more than adequate to carryover to the deadlift. Train for your work and how you need to perform, be mindful of what variables you need to be wary of to prevent injury rather than have to heal from them. Good luck, God bless!

Program Overview

Summary