Split: Upper / Lower
Frequency: 3-4x/week
Category: High Intensity, High Efficiency
This high intensity training program utilizes only 3 working sets per muscle per workout.
Which means they must be MAXIMAL effort.
We’ll employ an accelerated ‘warm up’ to the initial sets so that you’re ready to give it 100% as soon as possible.
These workouts are not long, but will be brutal if executed correctly.
In order to stimulate as much tissue as possible, especially for convergent muscles like pecs and lats, we’ll slightly vary the exercise selection across the week to support both better performance and overall stimulus to the muscle fibers.
Due to the overall lower set volume, this program also compliments a calorie deficit quite well for the goal of muscle retention while focusing on fat loss.
Upper 1
Lower 1
Off
Upper 2
Lower 2
Off
Off
The first 3 sets for each muscle group are designed to prepare you for your failure sets as quickly as possible. Stick to the effort (RPE/RIR) recommendations!
If followed, closely, you should either be able to use your third set’s weight for your first failure set (Set 4) or know if you need to go up/down slightly to nail these workouts from week 1.
On your ‘down set’ (the 5th set of As and Bs) expect to drop about 15% from your first failure set to hit the target rep range.
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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).