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 interested in
maximal strength training and hypertrophy, but who want to spend a minimal amount of time at the gym.
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.
When one exercise is prescribed with more than one set, all sets except the last should be executed
with a target RBF of 4 to 0, while the last set of should be executed with
a target RFB of 1 to 0.
This is a 3-day program: hypothetically, day 1 is executed on a Monday and day 2 on a Wednesday,
and day 3 on a Friday.
- Barbell squat x1 7-9reps
- Barbell bench press x1 7-9reps
- Dumbbell lateral raises x4
- Barbell deadlift x1 2-3reps
- Barbell bench press x1 2-3reps
- Chest press x1
- Machine row x3
- Barbell squat x1 2-3reps
- Barbell bench press x1 4-6reps
- Leg press x2
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.