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Updated On: August 14, You will progressively get stronger month over month if you follow this program; that's a promise. Each week consists of days of training. Four days being the optimal frequency because each training day is centered around a core lift. Each workout session should include 3 different exercises including the core lift. So, you can choose the other two accessory lifts to fit your goals; maybe you need more shoulder work, maybe you need to hit your triceps more.
The accessory lifts can be programmed to suit your personal situation in terms of exercise choice. Just make sure you choose exercises that equate to a well-rounded lifting program. Each 4 week cycle you will have new weight goals for the core lifts. This is the number you will base your workouts around. The table below gives you the weights and sets you'd be lifting in this situation.
Note: We rounded to the closest 5lb increments. Week 4 is a de-loading week where you will have the chance to recoup and recover from the previous 3 weeks.
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Once this mesocycle is completed then you will begin the next 4-week cycle using heavier weights on the 4 core lifts. You should try to add 5 pounds on upper body lifts of bench press and overhead press after the 4 week wave. Try to add 10 pounds to your lower body lifts of squats and deadlifts. Prepare to maximize your strength with our exclusive week strength training program.
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Take a few days or workout sessions to determine your 1RM for the core lifts. Note: There are many free online calculators that can also help with determining your 1RM. The linear progression combined with one week of de-loading in each 4-week cycle helps you to stay focused and avoids burning out. With that said, beginners could be better served by other lifting protocols, such as the for Beginners surprise!
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In other words, newbie gains. We workout with the following program on Monday, Tuesday, Thursday, Friday. The days of the week to workout should fit your lifestyle and schedule. Note: Rest between sets can be anywhere from minutes for the core lift sets and seconds between assistance exercises sets. For example, if on bench press day of week 1 you would do:.
There might be a few disadvantages here in terms of limited volume and breadth of exercises. Modeled after an article called The Periodization Bible, Part 1. This article was missing some key aspects of core lifting principles but did cover exercises like speed benches.
Here is an example deadlift day week With this version all assistance work will be done with bodyweight exercises. This can help you stay athletic while maintaining and gaining muscle mass. You should aim for at least 75 reps of each bodyweight exercise without defined sets. You WILL get strong if you follow the program exactly as it was designed for 3 major reasons:.
The concept of linear progression plays out here because the goal is to add 5 lbs to your upper body lifts and 10 lbs to your lower body lifts after each 4 week cycle. This type of progression means attainable gains each cycle with lower chances of pain or injury.