PSD SETS

These sets utilize the three foremost old-school bodybuilding techniques. A PSD set is a cluster of a Pre-Exhaust set, a traditional Strength set, and a Mechanical Drop Set, with no rest between exercises.

1. Pre-Exhaust Set: An isolated or simpler version of a related Strength exercise to “prime the pump” and create muscle damage
2. Strength Set: A basic compound exercise (ex. Squat, Push-up, Row, etc.) for maximum mechanical tension
3. Mechanical Drop Set: Shifts to an “easier” body angle of either the Pre-Exhaust or Strength exercise while extremely fatigued to allow for variety and more metabolic stress

PSD SETS

Workout #1: Back I

Completing all three exercises constitutes 1 set. Try for 3 sets to achieve maximum muscle damage and mechanical tension.

1A. Pre-Exhaust Set: Rows (10 reps)

Perform a moderately hard set of Rows at a parallel or 30 degree body angle.

1B. Strength Set: Pull-ups (AMRAP)

1C. Drop Set: Rows (10–15 reps)

Perform with an “easier” body angle than the Pre-Exhaust set (45–60 degrees) to cause further muscle damage.

PSD SETS

Workout #2: Chest

Completing all three exercises constitutes 1 set. Try for 3 sets to achieve maximum muscle damage and mechanical tension.

1A. Pre-Exhaust Set: Chest Flys (10 reps)

Perform a moderately hard set of Chest Flies at a parallel or 30-degree body angle. Start more upright on this exercise if you have never done them before.

1B. Strength Set: Push-ups (AMRAP)

Perform with hands on the handles and feet on the floor.

1C. Drop Set: Chest Flys (10–15 reps)

Perform with an “easier” body angle than the Pre-Exhaust set (45–60 degrees) to cause further muscle damage.

PSD: SETS

Workout #3: Glutes

Completing all three exercises constitutes 1 set. Try for 3 sets to achieve maximum muscle damage and mechanical tension.

1A. Pre-Exhaust Set: Glute Bridge (10 reps)

Perform a moderately hard set of Glute Bridges.

1B. Strength Set: Leg Curl (AMRAP)

1C. Drop Set: Glute Bridge (10–15 reps)

Perform with an “easier” pendulum angle than the Pre-Exhaust set, moving closer to the anchor point.

PSD SETS

Workout #4: Quads I

Completing all three exercises constitutes 1 set. Try for 3 sets to achieve maximum muscle damage and mechanical tension.

1A. Pre-Exhaust Set: Split Squat (10 reps per leg, alternating)

Perform a moderately hard set of Split Squats.

1B. Strength Set: Pistol Squat (AMRAP each leg, alternating)

1C. Drop Set: Reverse Lunge (10–15 reps each leg, alternating)

PSD SETS

Workout #5: Quads II

Completing all three exercises constitutes 1 set. Try for 3 sets to achieve maximum muscle damage and mechanical tension.

1A. Pre-Exhaust Set: Split Squat (10 reps per leg, no alternating)

Perform a moderately hard set of Split Squats.

1B. Strength Set: Pistol Squat (AMRAP per leg, no alternating)

1C. Drop Set: Reverse Lunge (10–15 reps per leg, no alternating)

PSD SETS

Workout #6: Chest II

Completing all three exercises constitutes 1 set. Try for 3 sets to achieve maximum muscle damage and mechanical tension.

1A. Pre-Exhaust Set: Push-ups (10 reps)

Perform a moderately hard set of Push-ups with hands on the floor and feet in the cradles.

1B. Strength Set: Handstand Push-up (AMRAP)

1C. Drop Set: Push-ups (10 reps)

Perform a moderately hard set of “T” Raises at a nearly upright degree body angle with your hands on the rings and your feet on the floor.