This program focuses on the basic tenets which have served as the foundation of strength-building for decades: gaining strength is a factor of building mass capable of completing an increasing number of sets over larger distances.
We start by building up with the basic movements (Squat, Deadlift, etc.) while utilizing progressive overload to continually add demand to your body with more weight, more volume, increased range of motion, and intensity.
Look to correctly lift as much weight as possible in the 3–8 rep ranges for 3–6 sets. We focus on variation, not confusion: by using variations of the basic movements every 3–5 weeks we stay healthy and avoid plateaus. We’ll also be adding strength-building protocols like Mechanical Drop Sets, Cluster Sets, and Ladders to avoid plateaus and to stay engaged.
The foundation for this 3-week phase is straight sets. These sets are old school, yet brutal; with straight sets, you lift the same weight for all sets. If you stay strict to your rest periods, these straight sets produce serious results.
This protocol is best for new lifters. The program includes Drop Sets in Week 1 and Mechanical Drop Sets in Week 3 to increase the volume of the first strength exercise of each workout.
STRENGTH GAIN WEEK 1
Workout #1: Upper Body
Warm-Up/Activation
Downward Dog Push-Ups - 2 sets of 10 reps
Band Pull-Aparts (Palms Down) - 2 sets of 20 reps
Medicine Ball Thoracic Extension - 2 sets of 20 seconds
Row - 8,8,8,AMRAP (Drop Set to 50% of last set)
Chest Press - 8,8,8,8
Arnold Press - 8,8,8,8
Shrugs - 8,8,8,8
Program Notes: Circuit the warm-up/activation exercises. Drop Set the fourth set of the first strength exercise.
STRENGTH GAIN WEEK 1
Workout #2: Lower Body
Warm-Up/Activation
Single Leg Glute Bridge - 2 sets of 10 reps each leg
Walking Lunges with Rotation - 2 sets of 8 each side
Active Lateral Lunge Stretch - 2 sets of 8 each side
Deadlift - 8,8,8,AMRAP (Drop Set to 50% of last set)
Walking Lunges - 8,8,8,8 each leg
Single Leg RDL - 8,8,8,8 each leg
Front Squat - 8,8,8,8
Program Notes: Circuit the warm-up/activation exercises. Drop Set the fourth set of the first strength exercise.
STRENGTH GAIN WEEK 1
Workout #3: Upper Body
Warm-Up/Activation
Downward Dog Push-Ups - 2 sets of 10 reps
Band Pull-Aparts (Palms Up) - 2 sets of 20 reps
Bench PVC Thoracic Extension - 2 sets of 8 deep breaths
Shoulder Press - 8,8,8,AMRAP (Drop Set to 50% of last set)
Single Arm Row (Supported) - 8,8,8,8 each arm
Incline Chest Press - 8,8,8,8
Rear Delt - 12,12,12
Program Notes: Circuit the warm-up/activation exercises. Drop Set the fourth set of the first strength exercise.
STRENGTH GAIN WEEK 1
Workout #4: Lower Body
Warm-Up/Activation
Single Leg Glute Bridge - 2 sets of 10 reps each leg
Lunge Yoga Rotations - 2 sets of 10 reps each leg
Active Lateral Lunge Stretch - 2 sets of 8 each side
Goblet Squat - 8,8,8,AMRAP (Drop Set to 50% of last set)
RDL - 8,8,8,8
Bulgarian Squat - 8,8,8,8 each leg
Overhead Squat - 8,8,8,8
Program Notes: Circuit the warm-up/activation exercises. Drop Set the fourth set of the first strength exercise.
In this phase, we make use of the same exercises in the same order, but now the rep scheme changes to 5 sets of 5 reps for the first three strength exercises, with each workout finishing off with a higher volume assistance exercise. Continue to attempt to use the same weight for all 5 sets, but try to add 5–20 pounds to each exercise from the previous week.
STRENGTH GAIN WEEK 2
Workout #1: Upper Body
Warm-Up/Activation
Downward Dog Push-Ups - 2 sets of 10 reps
Band Pull-Aparts (Palms Down) - 2 sets of 20 reps
Medicine Ball Thoracic Extension - 2 sets of 20 seconds
Row - 5,5,5,5,5
Chest Press - 5,5,5,5,5
Arnold Press - 5,5,5,5,5
Shrugs - 12,12,12
Program Notes: Circuit the warm-up/activation exercises.
STRENGTH GAIN WEEK 2
Workout #2: Lower Body
Warm-Up/Activation
Single Leg Glute Bridge - 2 sets of 10 reps each leg
Walking Lunges with Rotation - 2 sets of 8 each side
Active Lateral Lunge Stretch - 2 sets of 8 each side
Deadlift - 5,5,5,5,5
Walking Lunges - 5,5,5,5,5 each leg
Single Leg RDL - 5,5,5,5,5 each leg
Front Squat - 12,12,12
Program Notes: Circuit the warm-up/activation exercises.
STRENGTH GAIN WEEK 2
Workout #3: Upper Body
Warm-Up/Activation
Downward Dog Push-Ups - 2 sets of 10 reps
Band Pull-Aparts (Palms Up) - 2 sets of 20 reps
Bench PVC Thoracic Extension - 2 sets of 8 deep breaths
Shoulder Press - 5,5,5,5,5
Single Arm Row (Supported) –5,5,5,5,5 each arm
Incline Chest Press - 5,5,5,5,5
Rear Delt - 12,12,12
Program Notes: Circuit the warm-up/activation exercises.
STRENGTH GAIN WEEK 2
Workout #4: Lower Body
Warm-Up/Activation
Single Leg Glute Bridge - 2 sets of 10 reps each leg
Lunge Yoga Rotations - 2 sets of 10 reps each leg
Active Lateral Lunge Stretch - 2 sets of 8 each side
Goblet Squat - 5,5,5,5,5
RDL - 5,5,5,5,5
Bulgarian Squat - 5,5,5,5,5 each leg
Overhead Squat - 12,12,12
Program Notes: Circuit the warm-up/activation exercises.
With this phase, we continue the same exercise order, changing the rep scheme to 4 sets of 3 reps for the strength exercises, with each workout finishing off with a higher volume assistance exercise. Continue to attempt to use the same weight for all 4 sets, but try to add 5–20 pounds to each exercise from the previous week.
Each workout also features one killer Mechanical Drop Super Set. These sets combine Super Sets and Mechanical Drop Sets.
STRENGTH GAIN WEEK 3
Workout #1: Upper Body
Warm-Up/Activation
Downward Dog Push-Ups - 2 sets of 10 reps
Band Pull-Aparts (Palms Down) - 2 sets of 20 reps
Medicine Ball Thoracic Extension - 2 sets of 20 seconds
Row - 3,3,3,3
Chest Press –3,3,3,3
Mechanical Drop Super Set
1A. Arnold Press - 4 sets of 3 reps
1B. Chest Press - 4 sets of 4–6 reps
Shrugs - 12,12,12
Program Notes: Circuit the warm-up/activation exercises.
STRENGTH GAIN WEEK 3
Workout #2: Lower Body
Warm-Up/Activation
Single Leg Glute Bridge - 2 sets of 10 reps each leg
Walking Lunges with Rotation - 2 sets of 8 each side
Active Lateral Lunge Stretch - 2 sets of 8 each side
Deadlift - 3,3,3,3
Mechanical Drop Super Set
1A. Walking Lunges - 4 sets of 3 reps
1B. Goblet Squat - 4 sets of 6–8 reps
Single Leg RDL - 3,3,3,3 each leg
Front Squat - 12,12,12
Program Notes: Circuit the warm-up/activation exercises.
STRENGTH GAIN WEEK 3
Workout #3: Upper Body
Warm-Up/Activation
Downward Dog Push-Ups - 2 sets of 10 reps
Band Pull-Aparts (Palms Up) - 2 sets of 20 reps
Bench PVC Thoracic Extension - 2 sets of 8 deep breaths
Shoulder Press - 3,3,3,3
Single Arm Row (Supported) - 3,3,3,3 each arm
Mechanical Drop Super Set
1A. Incline Chest Press - 4 sets of 3 reps
1B. Floor Press - 4 sets of 4–6 reps
Rear Delt - 12,12,12
Program Notes: Circuit the warm-up/activation exercises.
STRENGTH GAIN WEEK 3
Workout #2: Lower Body
Warm-Up/Activation
Single Leg Glute Bridge - 2 sets of 10 reps each leg
Lunge Yoga Rotations - 2 sets of 10 reps each leg
Active Lateral Lunge Stretch - 2 sets of 8 each side
Goblet Squat - 3,3,3,3
RDL - 3,3,3,3
Mechanical Drop Super Set
1A. Bulgarian Squat - 4 sets of 3 reps
1B. Goblet Squat - 4 sets of 6–8 reps
Overhead Squat - 12,12,12
Program Notes: Circuit the warm-up/activation exercises.