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Read everything in this manual before implementing the routine!

This routine is centered around growth and strength. It will allow you to develop rapidly in addition to
enabling you to use heavier weight when employing routines that are geared more toward refinement
(such as the Flex-Xnt routine). The objective is to utilize the most rigorous compound movements with
maximum intensity, on a relatively frequent basis, and with a reduction in overall exercise volume per
workout.
 Reference Information

FAQ's
1. What should I do when I see movements such as 50°- 60° Incline Press and 20°- 30° Incline Press
listed in the exercise selection for the day?

Important: Pick the angle that allows you to handle as much weight as possible; more weight than the
other angles. Equally, this angle should feel more natural, break down more fiber, and cause more post-
workout (next-day) muscle soreness than any other angle! Stick with this angle every single time that
you see a range offered for that particular press (i.e. if a 55° Incline Press is your strongest angle, use it
every single time that you see 50°-60° Incline Press listed in this routine!).

Likewise, you can alter your grip width on every exercise, slightly, and without veering off of the basic
form components that are structured to ensure that you stimulate the target region. For example, if
wide-grip (overhand) pull-ups are listed in your routine, you can adjust your grip-width by up to a few
inches narrower or wider if that allows you to use more weight; if you're stronger.

To remind you of this, you will see an ST abbreviation listed next to a particular exercise where this
concept applies.

Workout 1
Exercise Sets Reps Rest Tempo Log/Notes
Flat Press (-5° - 5°) 3 15 1 min S: ST
Low Incline Press (10° - 25°) 3 15 1 min S: ST
DB, BB, or machine Pullover 3 15 1 min S: ST
Wide-Grip Overhand Pull-Up 3 15 1 min S:
DB Row (Mid-traps) 3 15 1 min S:

2. Why is the volume for each bodypart so low?

The volume for each muscle group is kept low for a few reasons. First, the movements are very taxing
and break down a great deal of muscle fiber. Often, you will be working two major muscle groups and
will want to leave gas in the tank after working the first so that you can train the second with high
intensity. The muscle groups are often reversed in this routine so that each is worked when you are
fresh.

Second, you will increase the frequency or working each bodypart over a traditional 7-day split where
you would typically work each muscle group only one time per week. Keeping the volume low ensures
that you receive adequate recuperation to maintain high intensity levels and maximize your potential
for both strength and development.
3. Can I add exercises to my workout?

No, ideally. You may be tempted to add other movements to the routine. Do not give in to this
temptation! To do so would be counter-productive. Should you feel the need to add movements after
heavy partial deadlifts, pull-ups, dips, and the like, you're number one objective from that point on
should be to increase your intensity! This is most applicable on your heavy/low rep days. Always
remember that more is not better! You cannot make up for intensity with volume!

In the same way, do not add more movements onto your high-rep days (15 reps)! These workouts are
geared around recuperation. You will acquire a great deal of micro-trauma from both your heavy and
moderate days (10, 5, 5, and 8 - 10, respectively). One of the primary reasons for the high rep days is to
flush nutrient-dense blood into the muscle to accelerate the healing process. Likewise, you will need to
ensure that your neurological system recovers from the heavy days. For best results, follow the routine
as structured, with only one exception:

You can add one set to each exercise, maximum!

4. What if a muscle group(s) is still sore by the time I am supposed to work it again?

Because your muscles are not yet accustomed to the higher workout frequency structured into this
routine, this will be the case during the first week or two. Unless you are extremely sore, which should
not be the case, train that muscle group(s) anyway! The rep ranges of the first few workouts are kept
high/moderate to help you transition into a higher frequency training format and are not as taxing on
the muscles and supporting tissues as a low-rep training session. In the same way, there is a high rep day
following each heavy day, which is not overly taxing to the muscle, especially in conjunction with the
shorter rest periods (thereby limiting poundage).

If you are sore, you have the option of stopping short of failure during the first two weeks on high rep
days. If you choose to do so, be sure to take at least one set to failure for each exercise listed in that
workout for the day. Your body will adapt and by week 3, you will find yourself fresh before beginning
every muscle group.

5. Why is the exercise volume and workout frequency kept so low for the arms?

The compound movements used for chest and back (and even shoulders on occasion) will provide
adequate stimulation in conjunction with the actual arm routine that you will use. Along these lines, you
will not be able to train at maximum intensity and with the heaviest weights for the most important
movements in this routine (pulls, presses, etc) if your arms are fatigued. On average, the biceps and
triceps will be worked one time every ten days. Even so, they will develop as rapidly as every other
muscle!
6. What is a S/W Pull-Up?

S/W is an abbreviation for shoulder-width. Space the hands out approximately shoulder-width when
performing pull-ups. You can space the hands out a bit wider or narrower if you feel stronger and an
enhanced contraction in the lats.

This pull-up variation will feel most natural when taking a hand-grip that lies between the pronated and
neutral position (as they naturally fall into when relaxed at your sides).

Important: You have the option of performing a variation of the S/W Pull-Up where you can use a grip-
style in between the supinated and neutral position (8:00-4:00 position; between underhand and palms
facing each other). It is almost like a chin up. Ideally, perform this variation if you have access to handles
that allow you to place the hands in the 8:00-4:00 position naturally to avoid taxing the wrist and elbow
joints. You can view the video to see the distinction: S/W Pull-Up.

Advanced Tip: When performing this style of pull-up, arch the body so that the upper abdominal region
tilts upward and approaches the hands at the top of the movement. This significantly enhances
stimulation to the mid to lower region of the lats! Again, simply watch the S/W Pull-Up video to see this
demonstrated.

7. What if I can't perform the number of reps listed for pull-ups or dips?

First, add weight if you can perform more than the designated rep goal. If not, use an assisted pull-
up/dip machine if you cannot. If your gym does not have one, use a cable lat pulldown or some sort of
dip apparatus that allows you to reduce bodyweight by resting your legs on a pad. Another option is to
join a different gym since these two movements are key!

8. Can I take an extra day off?

Absolutely! Particularly, take one off if you are still sore five days later from a heavy (10,5,5 or 5,5,10)
workout. However, consider training despite being sore from a light (15 reps) /moderate (8 - 10 reps)
workout listed in this routine.

Keep in mind that you will want your body to adapt to the higher frequency. If you perform a
moderately intense workout when it is still sore from a prior workout, you will find that your body
adapts to this by the following week or two; you will find yourself recuperating at a faster rate than you
would on a 1X per week split. A moderately intense workout is one where you might one or two reps
short of failure for each exercise, or better yet, take just one set to failure for each exercise listed.
9. Should I lockout?

Absolutely not, particularly on heavy days and while executing pressing and pulling movements. A large
proportion of muscle fibers are firing out of the stretched position through approximately 3/4 of the
movement. Fiber recruitment decreases as you reach full lockout, despite the fact that you will have a
mechanical advantage, which may allow you to lift more weight during the last 1/4 of the movement
(i.e. bench press).

Keep the weight moving: power up on the concentric (positive). As you approach the top of each
repetition, slowly transition into the eccentric (negative). Advanced strategies aside, pausing at the end
of each rep results in a significant reduction of tension to the working muscle. It equates to resting!
After all, isn't this what you see most people doing when they want to squeeze out a few more reps on
presses?

Move in "piston-like" fashion to greatly enhance stimulation. On presses, stop roughly 1/4 short of
lockout. On pulling movements, do not allow the arms to fully straighten on the eccentric (negative).
The majority of videos illustrates this concept.

10. Should I use barbells or dumbbells?

You can use either barbell or dumbbells.

Generally, dumbbells are both safer and aligned well with the anatomical function of the human body
since the movement pathways of the limbs travel in an arch. However, this isn't an absolute, which is
why the debate as to whether barbells or dumbbells are "better" still exists to begin with. One factor to
consider is that you should not be taking each repetition to full lockout in this routine, which reduces
the "arch" that each limb would travel along upon utilizing a full range-of-motion. This makes barbells
worthwhile.

Skeletal structures and overall body mechanics will also play a role in dictating whether a person
benefits more from barbells or dumbbells. An individual with longer arms may prefer dumbbells, and
vice-versa. Likewise, the fiber density and ability to control and feel each muscle working are relevant
factors when it comes to taking more out of barbells or dumbbells for a given movement. For example,
my training partner has more fiber in his chest region than I do while I possess greater density in the lats
and traps than he does. It just so happens that I prefer dumbbells for chest presses, generally, but highly
favor barbells for rowing. My training partner is the virtual opposite.

11. Why are there angles highlighted in red font when I see exercises such as Flat Press (-5° - 5°) or
Decline Press (-10° - -25°)?

The red color represents a decline angle. To clarify, whenever you see Flat Press (-5° - 5°), you will have
the option of working from a -5° decline, a standard flat bench angle, or a 5° incline angle. (Remember,
in this routine, you will select an angle out of this range and employ it every single time you see this
same exercise listed.)
 Rep Styles
There are two rep styles that you will implement throughout this routine: Power and Standard. The
descriptions and links below will provide direction and help you grasp the basic idea behind each style.

Power Rep (P): This involves using as much force as you can generate within the framework of both
safety and the constant tension principle. In other words, don't employ ballistic (explosive) force, but
pretty close. At the top of each rep, as you approach the very end, you will need to slow it up just a bit
to maintain these two conditions (Click here to see this demonstrated).

Standard Rep (S): Use a bit of power, but not as explosive as a Power style of repetition. It is acceptable
to use slight momentum to initiate the majority of your lifts. The Standard rep tempo is typically slower
than a Power rep, but this is not an absolute for each movement.

Click on the following link to see a visual comparison: Standard vs Power Rep.

Whenever you see an S listed under your rep tempo, choose from the Standard rep tempo patterns
listed in the table below. It is acceptable to use any tempo pattern that you see in the table, and that
includes those in between the basic tempo denotations.

Tip: Log your chosen rep tempo pattern in the notes section of the workout, and alternate it with the
others from one workout to the next when working each bodypart.

Note: (Standard) Rep tempo, as it pertains to this routine, should be used as a model to control rep
speed until you are able to grasp the concept behind feeling the muscle contract harder than you would
when performing a more explosive (i.e. "Power") rep tempo. In actuality, as you may have observed
upon viewing the video (link) above, a Standard tempo may often be performed using roughly the same
speed as a Power tempo. This makes sense given that there is only a difference of one second or so
based on the rep tempo model. Finally, you will reach failure at the exact same rep-count with a lighter
weight when using a standard tempo than you would with a power tempo.

Exercise Reps Tempo Weight

Flat Bench Dumbbell Press 15 P 100lb dumbbells
Flat Bench Dumbbell Press 15 S 75lb dumbbells

Often, an individual that is accustomed to using a powerful cadence pattern (tempo) may find it
challenging to perform a slower and more controlled style of repetition. In this case, a deliberate
attempt to consciously perform each rep with a slower cadence pattern will serve you well.
 (Progressive) Warm-Up
In addition to a general warm up, perform Progressive Warm-Ups to ensure that you have taken the
necessary precautions to both avoid injury and prepare your muscles to work at peak performance,
using the heaviest weights that you are able to use for the specified rep-goal.

It is absolutely imperative that you perform progressive warm-ups on heavy days!

Below is a warm up pattern and brief explanation based on choosing a weight for 5-reps-to-failure.
Nonetheless, the basic pattern can and should be utilized in preparation for any rep range.

1. Begin by choosing a lighter weight (about 30-50% of 1RM - 1 Rep Max) x 10 reps. You can do this
twice if you'd like and this is your general "warm-up."

2. Then progress up to your working weight, which entails doing about 2-3 additional warm-up sets,
moving up in moderate increments. You will only perform a few repetitions (about 2-5 reps) during this
phase of the warm up to ensure that you save all of your strength for the working sets.

3. Lastly, perform 1 or 2 reps with your working weight, which is the poundage that causes failure by the
5th rep.*

For example, let's say that I typically fail at 5 reps when using 120lbs dumbbells on a chest press. My
warm-up sets might look like this:

1. (General) Warm-up Set 1: 45lb dumbbells (DB's) x 10 reps

2. (General) Warm-up Set 2: 45lb DB's x 6 reps
3. (Progressive) Warm-up Set 3: 70lb DB's x 4 reps
4. (Progressive) Warm-up Set 4: 100lb DB's x 2 reps
5. (Working Weight) Warm-up Set 5: 120lb DB's x 1 rep*

Rest about one minute before first working set.

*Performing one rep with your working weight will stimulate your body to recruit more motor units; it
will allow you to get more reps with a given weight, as opposed to simply beginning the set without
doing this.

That is an example of how I might warm up and I'll begin with 120lb DB's, failing around 5 reps. From
there, I'll drop the weight down just enough to ensure that I continue to reach failure within the goal rep
range (5 reps). It might look like this:

Working Set 1: 120lb DB's x 5 reps

Working Set 2: 110lb DB's x 5 reps
Working Set 3: 100lb DB's x 5 reps

The above format uses the heaviest weight first (while fresh) and the weight is decreased based on the
designated rep-goal for each set.

Tip: Perform one light set of about 4-6 reps before beginning your working sets on your next exercise.
This will condition your neurological networks for the new movement.
 Strategies
15to50
This means 15 seconds rest until you have completed 50 total reps (a variation of Rest-Pause). The set
begins by selecting a weight that allows you to fail at the specified goal (15 reps in this example). Upon
reaching failure, you will rest for 15 seconds and then perform another set to failure with the same
weight. Keep doing this until you reach a total of 50 reps.

Exercise Sets Reps Rest Tempo Notes/Weight logs

Reverse Crunches 2 15* 15-sec S Perform 15to50

A typical set may look like this...

EXAMPLE: Begin by selecting a weight that will cause you to fail around 15 reps.

Perform the initial set to failure (let's assume you got 14 reps total on the initial set to failure) - rest
15sec – 8 reps (22 total) – rest 15sec – 6 reps (28 total) – rest 15sec – 4 reps (32 total) – rest 15sec – 2
reps (34) - now is when you would reduce weight by roughly 20%, rest 15sec – 6 reps (40 total) – rest
15sec – 5 reps (45 total) – rest 15sec – 2 reps (47 total) - reduce weight again by roughly 20%, rest
15sec – 5 reps (52 total). Finished!

In the above example, you will perform 2 distinct sets in this fashion.

To clarify, if you perform and fail at 49 reps, you came close to your goal, but you didn't reach it yet!
Rest fifteen seconds and perform another full set to failure (don’t stop at fifty). Likewise, it is imperative
that you perform each set and sub-set until you reach momentary muscular failure on each outing!

Important: Your initial set to failure will differ at times when you perform 15to50 in this routine. For
example, you may be required to select a weight that allows you to fail at 10, 12, or 15 reps on the initial
set. Everything else about the strategy will be identical to the example illustrated above.

This same pattern applies to the other variations of this strategy, such as 30to30, with exception of
reaching failure at different rep-counts on the initial set. Pay attention to the charts in the actual
workouts to identify your rep goal on the initial set!

Variation Initial Set to Failure** Rest Period Reduce Weight Total Reps
15to50 Reach failure by 15 reps on first set 15-seconds Unable to get 8+ reps 50

30to50 Reach failure by 10 reps on first set 30-seconds Unable to get 6+ reps 50

30to30 Reach failure by 8 reps on first set 30-seconds Unable to get 4+ reps 30

60to25 Reach failure by 6 reps on first set 60-seconds Unable to get 2+ reps 25

**Let this goal dictate your initial weight selection!

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