Simply Savage v0.3

Program Description

This program is my first and I wanted to share it. Thanks for taking the time to look it over. Program goals (in order of consideration): 1) Easy to follow with simple progression and exercises. 2) A focus on longevity with no compromising exercises and functionality choices. 3) To increase muscle mass. 4) Modularity to allow for more work or improve our body. 5) To increase strength and explosiveness. This program can be done by a novice up to a more advanced lifter. I do not recommend this program for beginners. It is recommended you have some lifting experience. It is also recommended you do NOT do this during a cut or losing weight. How does this program operate? Scheduling - 5 lifting days, 2 rest days. 3 “power” days, 2 “hypertrophy” days. After 3 power days, we rest, after 2 hypertrophy days, we rest. The split follows a Pull-Push-Legs Upper/Lower routine. Example routine would look something like this: Sunday: Off Monday: Pull Power Tuesday: Push Power Wednesday: Legs Power Thursday: Off Friday: Upper Hypertrophy Saturday: Lower Hypertrophy Power and hypertrophy days just denotes the rep ranges and intensity we will do. For rest days, we should stay active but no lifting or high intensity exercise. Progression - Each week is a different goal. Week 1 we set our baseline to measure progression, week 2 we increase our sets, week 3 we increase reps, week 4 we max out, week 5 we deload. Please try and follow the guidelines in the workout. It is not perfect but if followed, you should see progression in both muscle and strength. Main lifts in the program are the ones we are trying to progress in. Secondary lifts are just accessory work. For our main lifts there will be a “top set” where we will work harder than the others. RPE is the same as RIR (reps in reserve) for this program. So an RPE 8 means you leave 2 reps in reserve as far as fatigue goes. Sets without an RPE indication are considered warmup sets. Modularity - You will notice each day has some additional work that can be done. The purpose of this is to allow the freedom to make days harder should you be up for it. There is also the option to do functional work to improve our body. It is all completely optional, however functional work is recommended. Extra Stuff: Inspiration - I draw a majority of my training philosophies from John Meadows. He was the first online persona I followed and got me hooked. Other guys I learned from are Jeff Nippard, Joe DeFranco, and my old trainer John Furia. Other than that just playing sports and being the gym the past 10 years. Warmup Routines - Upper body - Joe DeFranco Simple Six Lower body - Joe DeFranco Limber Eleven Updates: v0.1 —> v0.2 - Changed Meadow Row for One Arm Row - Changed Seated Dip for Cable Crossover - Changed Cable Row for Horizontal Row - Changed Horizontal Row for Cable Row - Swapped Lat Pulldown and Meadow Row ... v0.2 —> v0.3 - Lot of changes Version v0.3 6/1/25

Program Overview