Zodd Protocol

Program Description

Schedule: Either 1 on, 2 off (preferred), or Monday, Thursday, Saturday, repeat (If needed) Main Lift Progression: Top set (RPE 9.5-10), Backoff set (RPE 7-8.5) for weeks 1-3, 3x10 (RPE 7-9) week 4, on weeks 5-8 either add weight, reps, or improve form (Deadlifts are .5 RPE less intense, hence the smaller %) Intensity matter more than arbitrary rep count: If you go above the rep count on weeks 1-4, add 2.5% to the weight on weeks 5-8 for each rep extra Example: Week 3: 5 reps 90% RPE 10; therefore, on week 7 do 95% Secondary Lift Progression: Start on bottom of RPE range on weeks 1 & 5. Top set: Do weight until at bottom of RPE range, then add weight, repeat. Backoff set: Do weight until top of rep range & Bottom of RPE range, then add weight, repeat. Isolation Progression: Triple progression: Add reps, then add weight, reset when form gets sloppy. You can do this for individual sets, you do not have to wait on both sets to cap out before adding weight to one. Main lift Warmup: 1 x 15 empty bar, 1 x 10 40%, 30s rest (Change weights before timer), 1 x 5 60%, 1m rest, 1 x 2 75%, 1m 30s rest, Hold 90% for 10s/1 x 85% for deadlifts, 2m rest. Secondary Lift warmup: Weeks 1-4: 1 x 5 empty bar, 1 x 5 65% of working weight, 1 minute rest. Weeks 5-8: 1 x 5 empty bar, 1 x 8 50% of working weight, 45s rest, 1 x 2 80% of working weight, 1m rest. Isolation warmup: 1x1 100% working weight, 1 minute rest. Pullover Warmup: 1x15 10lbs (5lbs plates each hand), 1 x 10 40% of working weight, 1 x 5 60% of working weight, 1 x 2 75% of working weight Main Lift Rest Times: Squats & Deadlifts (3m 30s), Bench, Pull up, & Bent Over Row (3m) Secondary Lift Rest Times: Reverse Lunge (1m 30s), Jefferson Curl & Belt Squat (3m), Upper body lifts (2m 30s) Isolation Rest Times: Leg extension & Leg curl (2m 30s), Upper body isolations (2m) Exercise Swapping: Any muscle hit a 3rd time in the plan using an isolation can be swapped for an isolation of a different muscle. All isolations can be switched for a preferred one as long as it is close enough Example: Ez Bar Preacher curl -> Barbell preacher curl or Machine Preacher curl is a good swap, but Ez Bar Preacher Curl - > Spider Curl is not Volume Adjustments: Run the whole program twice, have your sleep, diet, and intensity dialed in, and if then you still do not see results, add volume where you need it. Cardio: Day 1: 10m incline walk at moderate pace, Day 2: 10m Decline Backwards at moderate pace, Day 3: 2x20s max speed 40s slow, 2 x 30s max speed 30s slow, on bike. 1 minute before first 20s & 30s after last 30s.

Program Overview