This is a 4 day upper/lower strength building workout perfect for the post-beginner who wants to build strength as quickly as possible. You will be using the Rep Goal System for most lifts.
One of the secondary goals of this system is to build more muscle (as well as strength), creating a base that will serve you well for years to come.
Here is a sample schedule:
- Day 1
- Day 2
- OFF
- Day 3
- Day 4
- OFF
- OFF
This is not a 4 week program. It is meant to be run 6 months or longer.
| Day 1 | |||||
|---|---|---|---|---|---|
| Lower Body Workout | |||||
| Exercise | Sets | Rep Goal | |||
| Squats | 3 | 20 | |||
| Romanian Deadlifts | 2 | 15 | |||
| Leg Press | 5 | 60 | |||
| Leg Curls | 4 | 40 | |||
| Decline Weighted Sit Ups | 3 | 10-25 reps | |||
| Calf Raise | 3 | 40 | |||
| Day 2 | |||||
|---|---|---|---|---|---|
| Upper Body Workout | |||||
| Exercise | Sets | Rep Goal | |||
| Bench Press | 4 | 25 | |||
| One Arm Dumbbell Row | 3 | 40 | |||
| Seated Arnold Press | 3 | 30 | |||
| Lying Tricep Extensions | 4 | 35 | |||
| Rack Chins or Seated Cable Rows | 3 | 30 | |||
| Dumbbell Curls | 3 | 30 | |||
| Day 3 | |||||
|---|---|---|---|---|---|
| Lower Body Workout | |||||
| Exercise | Sets | Rep Goal | |||
| Deadlits | * See Below | ||||
| Squats | ** See Below | ||||
| Power Shrugs | *** Add a Plate | ||||
| Leg Curls | 4 | 40 | |||
| Cable Crunches | 3 | 10-25 reps | |||
| Calf Raises | 3 | 40 | |||
| Day 4 | |||||
|---|---|---|---|---|---|
| Upper Body Workout | |||||
| Exercise | Sets | Rep Goal | |||
| Seated Press or Push Press | 4 | 30 | |||
| Close Grip Bench Press | 4 | 30 | |||
| Barbell Row | 3 | 30 | |||
| Cable Tricep Extensions | 4 | 35-40 | |||
| Pull Ups or Lat Pull Downs | 3 | 30 | |||
| Hammer or Preacher Curls | 3 | 30 | |||
* Deadlifts
You will cycle between a heavy and moderate day.
Week one you will work up to an 85% single, followed by max singles at 75% for 10 minutes. This 10 minute period is timed. After each rep, release the bar, reset your form, catch your breath and go for another single.
Add 5 pounds to your 85% set when that rep starts to feel “manageable.” When you do bump weight, bump your 75% set by an equal amount of weight.
Week two you will perform max singles at 80% of your one rep max for 5 minutes. Bump your 80% weight when you bump your 85% work during week one by an equal amount.
** Squats
Work up to an 85% single, then follow it with an 80% double (or triple) and a 75% triple. Add 5 pounds to your 85% single when it feels manageable. On days when you feel weak, stay with your baseline 85%.
This means that if you started with a 350 pound squat, and have built up to a 375 pound squat, it’s ok to “only” use a 350 pound squat on days when you feel off.
Never allow this “low end” squat to be more than 40 pounds below your max squat single.
*** Power Shrugs
Start with 135 and do 10 reps. Move to 225 and do 10 reps. Keep adding a plate until you can no longer perform 10 explosive reps.
Lying Tricep Extensions
These are performed as follows:
Just wondering if you could do a video on battle ropes and there pros and cons
Hi Jake,
Sorry, that’s not my area of expertise.
Hey huge gainer, could you explain the day 3 lower body details abit more?
Eg: ** Squats
Work up to an 85% single, then follow it with an 80% double (or triple) and a 75% triple. Add 5 pounds to your 85% single when it feels manageable. On days when you feel weak, stay with your baseline 85%.
–
So do I do my 85% single, then 80%double/triple and a 75% triple.
Then add 5lbs to the single (only?) then 80% double/triple and 75%triple.
repeat till its not manageable?
Or
is it 85% x 1, 80% x 2/3 75% x 3
Repeat but +5lbs to all the 85,80,75%s?
Sorry for the questions, always been doing straight sets.
You do a single, then a couple or doubles and triples based on how you feel that day. When the single feels manageable, you add 5 pounds to the bar the next you squat on this day – if – you are feeling strong that day.
Got it, thanks for the quick reply!
I thought that would have been it. Read it a few times and it just kinda clicked. I felt there was no way a “long – term” program like this was gona have you hitting multiple singles in a session since its meant to have you progressing.
Great program!
Hey,
A Q if you can oblige.
When you list Rep Goals. Is that the total no of reps for all the 3 or 4 sets?
Its not a no of reps for each set?
Also for the deadlift.
You list 75% max singles for 10 minutes . . . What do you mean by 10 minutes? I may appear very stupid but I cannot get me head around that bit of it.
There is no way I could deadlift for 10 mins!!! . . ..There is no way thats what you mean.
Could you set me straight on those points please.
It’s the total for all the sets.
For deadlifts you perform singles…do a rep, release the bar, rest until you feel 100% ready to go again, and do another single.
Thanks.
I just saw the explanation of the Rep Goal System since I asked the Q.
Thanks again.
Hey!
Do you have an available sheet lying around, somewhere? (Excell, PDF etc.?)
Laziness ISN’T always without benefits
No, sorry!