Basically Built
Sometimes you need to strip it all back.
AND WIN!
Some of the best gains I've had have been on the SIMPLEST PLANS.
Fewer details.
Fewer questions.
More accountability.
More results.
Here we GROW...
Who's it for?
People who want a simple program to make gains in strength and size.
Not targeted for athletes or athletic development.
THE SPLIT
Alternate Upper Body & Lower Body Training Days.
4-7 days per week.
SETS?
5-10 sets (15-30 mins total)
Start with 5 sets.
Add an extra set for each session.
LOADS?
Use a weight you could do for 8-10 reps for the 3-5's and 20 reps for the 5-10's
Why so light?
So we can progress from session to session.
Round the weights to the nearest 10kg.
If you're a beginner you might need 5kg jumps.
We're looking to FLAT LOAD. This is more of an ACCUMULATION style program so be conservative with starting load selection as outlined above and start with 5x3 with the vision to completing 10x5 at the same weight on the same rest periods. (Explained more below.)
REST?
Go on the 90 seconds!
0:00 min > Dips, French Press
1:30 min > Chin-Ups, Incline Curls
3:00 min > Dips, French Press
4:30 min > Chin-Ups, Incline Curls
0:00 min > Front Squat, Sissy Squat, Donkey OR Standing Calf Raise
1:30 min > Seated Good-morning, DB Tibialis Anterior Raise
PHASE 1
UPPER BODY DAY
Preparation
5-5-5-5 Seated External Rotations - Change the weight after every 5 reps either increase or decrease based on the difficulty of the previous 5 reps. Alternate between left and right also every 5 reps.
Band Pull Aparts x50
Practice each of the movements you're about to perform.
A1. Dips x3-5
A2. French Press x5-10
A3. Chin-Ups x3-5
A4. Incline Bicep Curls x5-10
B Strict Toes To Bar - Maximum reps in 2 minutes
C1. Accumulate 1 minute of german hang (feet up or on the ground if needed)
C2. Cross Bench Pullover x5 reps every time you come down from the German Hang
LOWER BODY DAY
Preparation
5x Patrick + 5x Petersen + 5x Poliquin 1-3 sets
A1. Front Squat x3-5
A2. Sissy Squat x5
A3. Donkey / Standing Calf Raise x10
A4. Seated Good-morning x3-5
A5. DB Tibialis Anterior Raise x10
B. Wheel Rollout - Maximum reps in 2 minutes
1-3 Sets
C1. Standing Pancake Stretch 10-20 reps
C2. Couch Stretch 30 seconds
PHASE 2
UPPER BODY DAY
Preparation
5-5-5-5 Seated External Rotations - Change the weight after every 5 reps either increase or decrease based on the difficulty of the previous 5 reps. Alternate between left and right also every 5 reps.
Band Pull Aparts x50
Practice each of the movements you're about to perform.
A1. Standing Press x3-5
A2. Extended JM Press x5-10
A3. Pull-Ups x3-5
A4. Commerford Curls x5-10
B. Cable Pull-Ins - Maximum reps in 2 minutes
C1. Accumulate 1 minute of german hang (feet up or on the ground if needed)
C2. Cross Bench Pullover x5 reps every time you come down from the German Hang
LOWER BODY DAY
Preparation
5x Patrick + 5x Petersen + 5x Poliquin 1-3 sets
A1. Back Squat
A2. DB Split Squat
A3. Seated Calf Raise
A4. Nordic Curl
A5. Wall Tibialis Anterior Raise
B. Eccentric Only Wheel Rollout - Maximum reps in 2 minutes
1-3 sets
C1. Jefferson Curl x5-10
C2. Back Bridge Presses x5-10
BASICALLY BUILT
You've seen the pattern.
Whether you use these as one-off sessions between other training blocks or rock this pattern for 12 weeks this program is a winner!
FAQ's
How often should you change movements?
Once you feel like you're not improving session to session.
Could I use all 4 sessions and alternate the different upper and lower body days?
You could. This will increase the duration you can stay on the same protocol but it will slow the gains on each movement.
Is this a good maximal strength program?
I can see people on the skinner / neural side making some great progress on this protocol. Others will need more specific work or lower reps for gains. It really depends on experience and where you're at.
Why are the rest periods short?
Because the protocol is for size. There is a good relative rest period between when each movement is performed but not total rest. This increases efficiency, fat loss, and muscle gains but may decrease maximal strength gains compared to if the same protocol was completed over a longer time period. Compared to sitting around on the phone in the gym doing not much, like most people in the gyms seem to be doing this will work much better! Total work done matters!
What if my triceps are dominant? Can I do incline or decline flies?
Yes. We have chosen "structural" as opposed to "neural" dominant exercises but really you can use whichever based on your goals.
More Thoughts On Loading Patterns
Big Jump Loading.
I would take a weight like 30kg on the dips and 20kg on the chins. Roll through sets of 5 on day 1 then 6-7-8-9-10.
By 10x3 we're ready 5x4 or even 5x5 for the same weight.
By the time you get to 10x5 on the dips and 10x5 on the chins, you're ready for 5x3 at 40kg on dips and 5x3 chins at 30kg.
If you're progressing your strength faster, great!
On the little movements, don't sweat the progress too much just get them done well and treat them as a bonus...
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