The program is one of our favorite set ups for multiple situations. 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.
You don’t need a new membership for each program you wish to do!
When you sign up for a program membership, you are not limited to just that program. As long as you are a member you’ll have the ability to switch to other programs as-needed.
Mobile
Workouts are mobile-friendly and formatted to easily reference your workouts while at the gym.
Workout Log
Log your workouts as you go. Refer back to them to plan your next workout or assess training progress.
Exercise Library
Exercise setup, execution, and videos are built right in to your workout in a quick reference format.
| For You If |
|---|
| You are able to train 3-4x per week |
| You want to increase strength |
| You want to improve execution at high intensities |
| You have up to 60 minutes to train |
| You need to de-load from metabolic training |
| Not For You If |
|---|
| You've been doing <6 reps and >2 minutes rest for over 4 weeks |
| You are not able to train 3-4x/week |
| You need to train in <45 minutes |
| Day | Workout |
|---|---|
| 1 | Chest / Triceps / Medial Delts |
| 2 | Quads / Hamstrings / Glutes / Calves |
| 3 | OFF DAY |
| 4 | OFF DAY |
| 5 | Lats / Upper Back / Rear Delts / Biceps |
| 6 | OFF DAY |
| 7 | Chest / Triceps / Medial Delts |
| 8 | Quads / Hamstrings / Glutes / Calves |
| 9 | OFF DAY |
| 10 | OFF DAY |
| 11 | Lats / Upper Back / Rear Delts / Biceps |
| 12 | OFF DAY |
| 13 | Chest / Triceps / Medial Delts |
| 14 | Quads / Hamstrings / Glutes / Calves |
| 15 | OFF DAY |
| 16 | OFF DAY |
| 17 | Lats / Upper Back / Rear Delts / Biceps |
| 18 | OFF DAY |
| Day | Workout |
|---|---|
| 19 | Chest / Triceps / Medial Delts |
| 20 | Quads / Hamstrings / Glutes / Calves |
| 21 | OFF DAY |
| 22 | OFF DAY |
| 23 | Lats / Upper Back / Rear Delts / Biceps |
| 24 | OFF DAY |
| 25 | Chest / Triceps / Medial Delts |
| 26 | Quads / Hamstrings / Glutes / Calves |
| 27 | OFF DAY |
| 28 | OFF DAY |
| 29 | Lats / Upper Back / Rear Delts / Biceps |
| 30 | OFF DAY |
| 31 | Chest / Triceps / Medial Delts |
| 32 | Quads / Hamstrings / Glutes / Calves |
| 33 | OFF DAY |
| 34 | OFF DAY |
| 35 | Lats / Upper Back / Rear Delts / Biceps |
| 36 | OFF DAY |
You don’t need a new membership for each program you wish to do!
When you sign up for a program membership, you are not limited to just that program. As long as you are a member you’ll have the ability to switch to other programs as-needed.
All program include a specific nutrition calculator along with the options to choose
– Your individual goal (some programs can be used for multiple)
– How many days per week you plan to train
– How well you handle carbohydrates
– If you require higher or lower total calories
– Instructions for selecting and adjusting variables
Please log in to access the menu.
Ascending Load
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.