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Who is this program for?
This 4-week sample program is for YOU! If you ve been lifting on a
1
traditional body-part split without a structured progression, this is a
chance for you to dip your toes into a program focused on progressive
overload. This program can also be used by powerlifters who are in an
off-season or hypertrophy block of training (12+ weeks out from
competition) looking to focus on building muscle, increasing their work
capacity, avoid burnout or injury from limited variations, and build up
some weaknesses.
What is an SRM or 12RM?
Your BRM and 12RM stand for your 8-rep max and 12-rep max, which
represents a weight you could challengingly complete for 8- and
12-repetitions, respectively. When selecting weights, it is advised to err
on the conservative side if in doubt. It is more valuable to pick a weight
that you can hit for 8 reps today (even if you may feel like you have one
repetition left in the tank upon completion) rather than an all-time PR
that may be out of reach at this point in time.
What are your favorite finishers?
This is your chance to be a bodybuilder for a day (or at least for a
handful of sets)! During this section, feel free to pick whatever isolation
movements you think will best complement the targeted muscle groups
trained that day. The recommended set/rep scheme is 3 sets of 12-20+
reps per movement, but this is also an opportunity to use more
advanced bodybuilding techniques, for those more experienced lifters.
This includes drop sets, burnouts, super-sets, etc.
I see that pull-ups and chin-ups are included in the
program... What if rm unable to perform these lifts?
No problem! Feel free to sub in the lat-pull down
counterparts (overhand/wide-grip on Day 4, and
underhand/close-grip on Day 5). That said, total rep targets
for pull-ups/chin-ups is a great opportunity to build up your
work capacity!
Note: Still looking to get your first pull-up? Find our
12-week extended pull-up guide here!
Why is week 4 so easy?
Week 4 is a planned deload. We tend to program in deloads
after every 3-6 weeks of challenging training. For this
particular deload, we prescribe consistent intensities with the
first three weeks while moderating training volume.
Remember, it's better to take a planned deload, rather than
waiting for a forced deload.
How would I go about adding cardio to this type of split?
Cardio can be added at the end of your training sessions as
desired. As this plan is relatively demanding, I recommend
low intensity steady state cardio as opposed to other, more
taxing variants.
Can this program be performed on a cut / bulk?
For best results, this hypertrophy-oriented program should
be run while eating at a caloric surplus or maintenance. This
program can also be run while on a caloric deficit to best
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