Split: Upper / Lower
Frequency: 4x/week
Category: High Efficiency
We’ll be applying Drop Sets in order to increase the efficiency of these training sessions so you can get in and out of the gym in under an hour, including your warm-up time.
Gym-friendly super sets will be applied where possible to further increase the efficiency of the session.
Increasing the density of the sessions also means that there will be a slightly higher metabolic demand to these workouts. The better your systemic and local conditioning is, the more hypertrophy stimulus you’ll be able to accomplish. This is why the first 3 weeks are designed to be more metabolic than the following weeks. It will allow you to perform and recover better as the intensity increases in the main part of the program.
Upper 1
Lower 1
Off
Upper 2
Lower 2
Off
Off
The first 3 weeks will focus on a slightly higher rep range to increase your local conditioning and prepare you for the following sessions where the intensity and volume will increase to get as much hypertrophy stimulus as we can in a limited amount of time.
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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).