This program's objective is two-fold: to train all muscle groups for about 10 sets per week, and to
develop maximal strength on the 3 big lifts. It is a great starting point for novices who want to gain
as much size as quickly as possible but also want to gain maximal strength.
Rest time between sets varies depending on the number of repetitions within the set:
- In the 10-20 repetition range, at least 90 seconds
- In the 7-9 repetition range, at least 2 minutes
- When repetitions are less than 7, at least 4 minutes
Each exercise has to be executed with a target RBF of 4 to 0. As explained in my article about autoregulation.
This is a 4-day program: hypothetically, day 1 is executed on a Monday and day 2 on a Tuesday, followed
by a rest day on Wednesday, day 3 and day 4 are executed on Thursday and Friday respectively.
- Barbell squat x2 7-9reps
- Barbell bench press x2 7-9reps
- Seated calf raises x4
- Machine row x4
- Cable wood chop x2
- Barbell deadlift x1 2-3reps, x2 4-6reps
- Barbell bench press x1 2-3reps, x2 4-6reps
- Leg curl, laying x3
- Unilateral cable lateral raises x3
- Unilateral cable triceps extensions x2
- Cable fly, medium x2
- Barbell squat x1 2-3reps, x2 4-6reps
- Barbell bench press x3 4-6reps
- Standing calf raises x4
- French press x2
- Cable fly, low x2
- Kneeling cable crunch x2
- Barbell lunges x3
- Leg extensions x2
- Leg curl, seated x3
- Cable upright rows x3
- Cable face pull x4
- Chin-ups x2
- Bayesian curls x1
All of the sets with less than 10 repetitions should be performed with a focus on maximal intended velocity.
When an exercise does not have a prescribed number of repetitions, it is assumed that the repetition
range is 10-20.