Sollertia: x3 PLP Training Program

3 Hours per Week, High Intensity Low Volume, Progressive Overloading, Rest Times is 2 minutes for main movements 1 minute for accessories. Keep for a month then change what ever you please with slight variations. For sets and reps it’s 3 sets of 6-10 reps, find the rep count you struggle on within that and be consistent with trying to conquer that rep count. So let’s say you do 5 reps for two of the three sets, then you would keep trying at 5 reps and go higher until you hit that 10 rep count. Then increase the weight and start over. But this is only the start I’ll keep changing things around as I get better. 

Best stick with double progression for constant improvement until you hit a plateau in strength. I also made you stick with low reps for more intensity and strength, so be slow and controlled with at least 1-2 reps in reserve. 

Drink a gallon per day and get 10,000 steps to maximize overall health. 3 days a week is the bare minimum for a workout program but at the cost of the demand of energy and endurance. 

Intensity Low Volume, Progressive Overloading, Rest Times is 2-3 minutes for compound movements 1 minute for auxiliary movements. Keep for a month then change what ever you please with slight variations. For sets and reps it's 2-3 sets of 6-10 reps for compound movements and 2-3 sets of 8-15 reps for auxiliary movements, find the rep count you struggle on within that and be consistent with trying to conquer that rep count. So let's say you do 9 reps for two out of the three sets, then you would keep trying at 9 reps and go higher until you hit that limit rep count. Then increase the weight and start over, that is known as double progression. Single progression is just increasing the weight, rep or set count alone. Also focus on a nice and slow eccentric and an explosive concentric to prioritize muscle stretch flexion and growth.

DISCLAIMER 
Wouldn’t recommend to a beginner lifter. The demand of intensity and endurance is high and you’ll have to build up for a minute until you’re ready to handle Sollertia.

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Week 1

Shoulder Press (Machine)

Chest Fly (Machine)

Bench Press (Barbell)

Lateral Raise (Cable)

Overhead Tricep Extension (Cable)

Push 

Lat Pulldown

Barbell Row

Rear Delt Fly (Cable)

Standing Pullover (Cable)

Incline Curl (Dumbbell)

Pull

Heel Elevated Squats (Conventional/ Wide grip)

Romanian Deadlift (Barbell)

Leg Extension

Lying Leg Curl

Standing Calf Raise

Hip Adductor (Machine)

Legs 

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