Split: Push/Pull
Frequency: 3-4x/week
Category: Busy Gym
This is an upper body focused program using an incomplete-rest method. It is a more advanced version of an incomplete-rest style program that will allocate more volume to priority body parts and will include a modified form of cluster sets in addition to regular straight-set incomplete rest.
Compared to a straight set or super set style of incomplete rest, the cluster sets approach will allow the use of slightly heavier loads (more tension). However, it does take a little more skill in estimating your weights, which is why we’ve labeled this as a Level 3 program.
This type of program is usually used to help boost local metabolic conditioning while avoiding inflammation that higher intensity local metabolic programs can produce.
Use this as bridge between your high-tension programs to boost your local conditioning while still getting some hypertrophy stimulus.
Upper 1
Lower 1
Off
Upper 2
Lower 2
Off
Off
Normally with cluster sets you’d pick a weight that you could do for about 2-3 reps more than the first rep prescription (IE 6 rep max for clusters of 4 reps).
However, in this program you’ll aim for about double that on your first set. Check the RIR/RPE targets for your first set to help you closely estimate the weights and then aim to stick with that load.
As local fatigue accumulates, your reps-in-reserve (RIR) should drop accordingly.
Please log in to access the menu.
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).