Split: Chest+Biceps, Hams+Calves, Lats+Middle Delt, Quads+Triceps
Frequency: 4x/week
Category: High Intensity
Increasing strength does not require going to failure, but it does require exposure to high intensity (not just effort). That is exactly what this program is for.
You’ll have 1 primary movement for each body part you’re training that will focus on reaching a high intensity across several sets. You’ll then have at least 1 complimentary exercise where you can focus on working closer to failure to accumulate additional volume of tension.
This is an excellent foundational program for improving strength while still having the opportunity to add some muscle tissue. It even can work well in a deficit due to the low metabolic demand.
Workout 1
Workout 2
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Workout 3
Workout 4
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For the ‘big lifts’ in this program, it will be crucial to be conscious of technique breakdown for both safety and maintaining a quality movement pattern.
We want to avoid ‘grinding’ reps in the As and will be stopping 1-2 reps short of failure by the end so that we can moderate fatigue.
In the subsequent exercises of the workout is where you can give it your all on the failure sets where there is less risk for injury.
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Use the checkboxes to select exercises to combine into super sets or split up into straight sets.
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Use advanced set methods (like integrated partials)
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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).