Simply Savage v0.3

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

default

Week 1

Week 2

Week 3

Week 4

Week 5

Set baseline for first cycle. 1-2 minutes rest between sets. Lets get it!

Lat Pulldown (Close Grip)

Reverse Bicep Curl (EZ Bar)

Dumbbell Row

Shrug (Barbell)

Incline Hammer Curl (Dumbbell)

Chest Supported Row (Machine)

Hyperextension

Decline Crunch

Neck Curl

Pull Power - Set Baseline

Set baseline for first cycle. 1-2 minutes rest between sets. Brutal day ahead.

Incline Bench Press (Barbell)

Skull Crusher (Barbell)

Dip (Weighted)

Lateral Raise (Dumbbell)

Deficit Push Up

Face Pull

Tricep Rope Push Down (Cable)

Is Ys Ts Ws

Cable Crunch

Push Power - Set Baseline

Set baseline for first cycle. 1-2 minutes rest between sets. Rest day up next.

Leg Curl

Front Squat (Barbell)

Lunge (Dumbbell)

Leg Extension

Standing Calf Raise

Sissy Squat

Suitcase Carry

Side Plank

Legs Power - Set Baseline

Set baseline for first cycle. 30secs - 2mins rest between sets.

Bench Press (Dumbbell)

Seated Row (Cable)

Lat Pulldown

Chest Fly (Machine)

Lateral Raise (Cable)

Bicep Curl (Cable)

Tricep Kickback

External Rotations

Neck Extension

Upper Hypertrophy - Set Base

Lying Leg Curl

Bulgarian Split Squat (Dumbbell)

Hip Thrust (Barbell)

Romanian Deadlift (Dumbbell)

Good Morning

Cossack Squat

Seated Calf Raise

Tibialis Curl

Lower Hypertrophy - Set Base

Add a set to our main lifts. 1-2 minutes rest between sets. New week, start strong.

Pull Power - Increase Sets

Add a set to our main lifts. 1-2 minutes rest between sets. 

Push Power - Increase Sets

Add a set to our main lifts. 1-2 minutes rest between sets. Rest day up next.

Legs Power - Increase Sets

Add a set to our main lifts. 30secs - 2mins rest between sets.

Upper Hyper. - Increase Sets

Add a set to our main lifts. 30secs - 2mins rest between sets. Wrap the week up.

Lower Hyper. - Increase Sets

Add some reps to our main lifts. 1-2 minutes rest between sets. Week 3 baby!

Pull Power - Increase Reps

Add some reps to our main lifts. 1-2 minutes rest between sets. 

Push Power - Increase Reps

Add some reps to our main lifts. 1-2 minutes rest between sets. Rest day up next.

Legs Power - Increase Reps

Add some reps to our main lifts. 30secs - 2mins rest between sets.

Upper Hyper. - Increase Reps

Add some reps to our main lifts. 30secs - 2mins rest between sets. Max out next week!

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