Split: 1/4 Body (Chest+Lats, Quads+Calves, Delts+Arms, Hams+Glutes)
Frequency: 4x/week
The program is a progression on one of our favorite programs for multiple benefits. It can be used for a de-load from metabolic or fatigue-based intensity training as well as an effective method for improving strength and neurological efficiency simultaneously.
The neurological efficiency gained, the ability to recruit more muscle fibers in each contraction, is highly beneficial regardless of goal. For performance based goals, it allows you to produce more peak power.
For body composition goals (muscle gain or fat loss) it allows you to get more efficient work done in other types of training. You’ll be able to create more tension and used heavier loads.
It is also highly useful for improving execution at higher intensities, where form often begins to break down. This is the greatest benefit to beginners who wish to work on execution and strength at the same time, while often getting body composition benefits as well.
Choosing your weights carefully and tracking them is extremely important for getting the most out of this program, but you will notice that your loads and execution continue to improve each week if done properly.
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An ascending load rep scheme is extremely valuable for working on improving execution at higher intensities and peak force output. It has great application for trainees of every level as the benefits and skills gained can carry over to any training goal.
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Rapidly customize your workout to your needs.
Drag & Drop from the right to re-order exercise groups.
Drag & Drop from the left to quickly create and update super sets.
Use the checkboxes to select exercises to combine into super sets or split up into straight sets.
Substitute or Add new exercises
Edit any exercise variables.
Use advanced set methods (like integrated partials)
Apply extended set techniques (rest-pause, drop sets, cluster sets, etc.)
After taking our training analysis quiz, you’ll have a long-term plan constructed for you. Your plan will consist of several Phases. Each Phase will present you with a few suggested programs to pick from. Each time you complete a program, you’ll move on to the next Phase and a new set of programs to select from.
This allows flexibility in the split and type of program you can choose, while we strategically periodize the stimulus you’re getting to keep making consistent progress without neglecting any weak links.
For example, a long-term plan with the goal of muscle gain will still occasionally include systemic conditioning or dedicated local metabolic work to keep your recovery capacity high (so you can grow and perform better during your hypertrophy-focused programs).