PRO

To train heavy in this format you will need a little more time to warm-up for sessions.
 
Day 1 Heavy Legs
Day 2 Light Upper Body
Day 3 Light Legs
Day 4 Heavy Upper Body
Day 5 Extras Day
 
Set 1 - D1 speed - D5 records
Set 2 - D1 records - D10 speed
Set 3 - D3 - D10 records
Set 4 - D3 speed
Set 5 - D1 records
CUSTOM STYLES
5 Different
  • 5 different days in sequence repeated 5 times during the month.
  • New each month
 
5 Straight - Same Loading
  • Same movements, same loading
  • Change the program every 5-days
 
5 Straight - Varied Loading
  • Same movements each day with the heavy light rotations.
 
More Complex Repetition Types
You can work more on your specific weaknesses.
Dips - 1+5 heavy single + 5 speed reps
Standing Press - 1+5 push press pulses.