A Comprehensive Guide

Written by VOLUME 1
IFBB Pro
Santi Aragon

P.O.S.T.
PROGRESSIVE OVERLOAD STYLE TRAINING
Training for SIZE...
the RIGHT way!

SANTI ARAGON
 TABLE OF CONTENTS

Page 3: About the Author

Page 4-5: Training Split

Page 7: Recording And Documenting

Page 8-9: Bread And Butter Movements

Page 10-12: B&B Movement Examples

Page 13: Accessory Movements

Page 14-16: Accessory Movement Examples

Page 17: Setting Up A Baseline

Page 18-20: Filler Sets, Working Sets, And Sealing Sets

Page 21: Putting Together A P.O.S.T. Set

Page 22-24: Increase Weight Or Reps?

Page 25: Conclusion

Page 26: Time For Action!

Page 27-32: 2020 Arnold Classic P.O.S.T. Routine

 ABOUT THE AUTHOR
My name is Santi Aragon and I am a 31-year-old IFBB
Professional Bodybuilder based out of Miami, Florida. I have
been competing since the age of 18. I competed at the National
Level in the NPC for six years before acquiring my IFBB Pro Card
at the 2014 NPC National Championship.

After receiving my pro card, I knew that if I ever wanted to be a

contender against the best physiques in the world, I needed to
maximize my training and find a training style that was simple,
made sense and was effective. I teamed up with a local Miami
trainer, Carlos Rodriguez aka Pastor Pump. Carlos taught me a
new way of training called Progressive Overload Style Training. I
always read about this style of training in magazines and online
but never really had the guidance and knowledge to execute it
properly.

Being a skeptic, I always stuck with the same old routines and
workouts – after all they did get me my pro card – but I started
hitting a plateau in strength and muscle growth.

After using this style of training for almost three years, I can fully
say that I will never go back to any other style of training. I hope
the information I am passing on will help you break that
strength and muscle plateau, as well as bring more excitement
to your training again as it has done for me.
TRAINING STYLE
The training style being used is “Progressive Overload Style Training” (P.O.S.T.).
This method uses the theory that when increasing weight and reps weekly
over a steady period of time, it will directly translate into muscle growth.
 A training split is an organization of muscle groups
that are trained during the week on a particular day.
Technically, there is no wrong or right way to set up
a weekly training split. However, here are a few
guidelines that I follow to maximize my split.
P.O.S.T.  
PREGRESSIVE OVERLOAD
STYLE TRAINING 1) Make sure that you are getting at least 2 days
off a week from training with weights to help
promote recovery.

TRAINING 2) Do not to train pulling or pushing muscles groups

on consecutive days.

SPLIT Example: Monday- Chest, Tuesday- Triceps,

Wednesday- Chest… since you are indirectly training
these muscles on different days, it would be wise to
space them out during the week or combine them
in the same workout since they are already being
simulated.

3) If you have a weak or lagging muscle group, try

scheduling them twice a week with 3-4 days in
between to make sure the muscle is
recovered.
 The training split that I have seen most effective for
adding lean tissue is one that has adequate rest to
give your body the ability to recover for the next
training session. I like to follow a 3 on and 1 off
approach. With a split like this, it will give you the
P.O.S.T. ability to train a lagging muscle group every 5th day,
PREGRESSIVE OVERLOAD
STYLE TRAINING rather a traditional bodybuilder split of every 7th
day. So let’s say I want to improve my back, I would
put back training as a priority and place it as the first

TRAINING
muscle group training coming off the rest day.
Example:

SPLIT
Day 1: Back
Day 2: Chest, Tri
Day 3: Legs (Quad Focus)
Day 4: Rest
Day 5: Back, Biceps
Day 6: Shoulders
Day 7: Legs (Ham + Glute Focus)
Day 8: Rest
 
This example can be altered to help improve any
weak muscle group by replacing the back day with
the group that you would like to improve.
 To effectively use P.O.S.T., you will be required to
write down the weights and reps for certain
exercises (details in Bread and Butter Movements). It
may be in a notebook or in your cellphone. You will
be documenting your exercises, reps, and weight
P.O.S.T. used for each set of specific exercises.
PREGRESSIVE OVERLOAD
STYLE TRAINING

The reason you do this is so you make sure you are

increasing reps or weight weekly. Many lifters hit the

RECORDING dreaded “plateau” in the gym in regards to strength

and muscle growth because they end up using the

AND
same weight and rep ranges each week in the gym
without even realizing it.

DOCUMENTING By documenting each workout (weight and reps), it

will be much easier to know what weight and rep
range to achieve for the next time you train that
muscle group.
 Part of the P.O.S.T. training is to choose 1-3 “Bread
and Butter” (B&B) exercises. Usually these will be
basic compound movements that will be placed in
the beginning of your workout routine to make sure
that you are giving them 100% of your energy and
P.O.S.T. maximum effort.
PREGRESSIVE OVERLOAD
STYLE TRAINING

It is important that these exercises are done FIRST in

your routine so that you have an accurate recording

BREAD AND of your strength progression as the weeks go on.

Using an example for back training, B&B movements
may include, but not limited to, a Reverse Lat Pull

BUTTER Down, Dumbbell Rows, and/or Racked Deadlift.

MOVEMENTS
How do I Choose Which B&B movement for your
routine?
 
The most logical way to choose which B&B you
should be adding to your P.O.S.T. plan is to select
exercises that would target specific muscles that
you are trying to improve.
 
Example: If I would like to improve the upper part of
my chest, I’d choose 2 B&B movements that will...
 target that specific area. My first movement would
be Standing or Seated Cable Crossover and I would
make sure position the contraction at the top of my
chest. For my second B&B Movement, I would use
the Incline Smith Machine with a slightly narrow
P.O.S.T. grip so I can attain peak contraction on the upper
PREGRESSIVE OVERLOAD
STYLE TRAINING part of my chest.

If I would like to improve the middle of my back, I

BREAD AND would choose movements that target that specific

area. Choosing B&B Movements like a Seated Cable
Row and a T-Bar Row would be ideal for targeting

BUTTER the middle of my back VS a Lat Pulldown which

would stimulate my lats.

MOVEMENTS
 Below are examples of B&B movements for each
muscle group:
 
Back:
Lat pulldown
P.O.S.T. Reverse Grip Lat Pull Down
PREGRESSIVE OVERLOAD
STYLE TRAINING Narrow Grip Lat Pull Down
T-bar Rows
Seated Cable Rows

B&B Barbell Rows

Deadlift (Barbell or Smith Machine, Off the floor or
Racked)

MOVEMENT  
Chest:

EXAMPLES
Flat Press (Barbell, Smith Machine, Dumbbell or
Machine)
Incline Press (Barbell, Smith Machine, Dumbbell or
Machine)
Flat Bench Fly (Dumbbell, Machine or Seated or
Standing Cable)
Incline Bench Fly (Dumbbell, Machine or Seated or
Standing Cable)
 Shoulders:
Shoulder Press (Barbell, Dumbbell, or Machine)
Lateral Raise (Dumbbell, Machine, or Cable)
Front Raise (Barbell, Dumbbell, Machine, or Cable)
Reverse Fly (Dumbbell, Machine, or Cable)
P.O.S.T. Upright Rows (Barbell, Dumbbell, or Cable)
PREGRESSIVE OVERLOAD
STYLE TRAINING  
Quads:
Leg Extensions

B&B Squat (Barbell, Smith Machine, Plate, or Pin Loaded

Machine)
Hack Squat (Machine or Plate Loaded)

MOVEMENT Leg Press (Machine, Plate, or Pin Loaded Machine)

Vertical Leg Press

EXAMPLES
Stationary Lunge (Barbell, Smith Machine,
Dumbbell, Plate, or Pin Loaded Machine)
Walking Lunges (Barbell or Dumbbell)
 
Hamstring:
Laying Leg Curl (Machine or Plate Loaded)
Standing Single Leg Curl (Machine or Plate Loaded)
Seated Leg Curl (Machine or Plate Loaded)
Stiff Leg Deadlift (Barbell or Smith Machine)
 Biceps:
Standing Curl (Barbell, Dumbbell, Cable, or Machine)
Seated Curl (Barbell, Dumbbell, Cable, or Machine)
Preacher Curl (Barbell, Dumbbell, Cable, or Machine)
Hammer Curl (Barbell, Dumbbell, or Cable)
P.O.S.T.  
PREGRESSIVE OVERLOAD
STYLE TRAINING Triceps:
Skull Crusher (Barbell, Dumbbell, Cable, or Machine)
Overhead Press (Barbell, Dumbbell, Cable, or

B&B Machine)
Pushdowns (Cable or Machine)
Narrow Grip Dips (Plate or Pin Loaded)

MOVEMENT
EXAMPLES
 Now that you have picked 2-3 B&B movements
that will be put in the beginning of your routine,
you can now select 3-4 accessory exercises that will
make up the final 50% of your exercise routine. You
can get creative here with traditional pyramid sets
P.O.S.T. (increasing weight as you move up in sets), drop sets
PREGRESSIVE OVERLOAD
STYLE TRAINING (perform a series of reps at specific weight then
lower the weight and continue to perform
repetitions with resting) and/or super sets (one

ACCESSORY exercise performed for a set followed by a different

exercise of the same muscle group without a rest
period in between).

MOVEMENTS  
Personally, I choose accessory movements based on
my performance level of the B&B Movements from
earlier in my routine. If I felt strong, I will add drop
sets or super sets to some exercises. If I am
experiencing fatigue, I will do traditional pyramid
sets which are less demanding.
 
An example of 3 Accessory Exercises to add to the 
end of your back routine would be Seated Cable
Row, Behind the Head Lat Pull Down, and/or Rope
Lat Push Down.
 Below are examples of Accessory Movements for
each specific muscle group: Notice that the list is the
same as B&B movements. When choosing these
exercises for your routine, they are not meant to be
done in the B&B set fashion but rather as described
P.O.S.T. above.
PREGRESSIVE OVERLOAD
STYLE TRAINING
Back:
Lat Pull Down

ACCESSORY
Reverse Grip Lat Pull Down
Narrow Grip Lat Pull Down
T-bar Rows

MOVEMENT
Seated Cable Rows
Barbell Rows
Deadlift (Barbell or Smith Machine, Off the Floor, or

EXAMPLE Racked)

Chest:
Flat Press (Barbell, Smith Machine, Dumbbell, or
Machine)
Incline Press (Barbell, Smith Machine, Dumbbell, or
Machine)
Flat Bench Fly (Dumbbell, Machine or Seated, or
Standing Cable)
Incline Bench Fly (Dumbbell, Machine or Seated or
Standing Cable),
 Shoulders:
Shoulder Press (Barbell, Dumbbell, or Machine)
Lateral Raise (Dumbbell, Machine, or Cable)
Front Raise (Barbell, Dumbbell, Machine, or Cable)
Reverse Fly (Dumbbell, Machine, or Cable)
P.O.S.T. Upright Rows (Barbell, Dumbbell, or Cable)
PREGRESSIVE OVERLOAD
STYLE TRAINING
Quads:
Leg Extensions

ACCESSORY
Squat (Barbell, Smith Machine, Plate, or Pin Loaded
Machine)
Hack Squat (Machine or Plate Loaded)

MOVEMENT
Leg Press (Machine, Plate, or Pin Loaded Machine)
Vertical Leg Press
Stationary Lunge (Barbell, Smith Machine,

EXAMPLE Dumbbell, Plate, or Pin Loaded Machine)

Walking Lunges (Barbell or Dumbbell)

Hamstring:
Laying Leg Curl (Machine or Plate Loaded)
Standing Single Leg Curl (Machine or Plate Loaded)
Seated Leg Curl (Machine or Plate Loaded)
Stiff Leg Deadlift (Barbell or Smith Machine)
 Biceps:
Standing Curl (Barbell, Dumbbell, Cable, or Machine)
Seated Curl (Barbell, Dumbbell, Cable, or Machine)
Preacher Curl (Barbell, Dumbbell, Cable, or Machine)
Hammer Curl (Barbell, Dumbbell, or Cable)
P.O.S.T.
PREGRESSIVE OVERLOAD Triceps:
STYLE TRAINING
Skull Crusher (Barbell, Dumbbell, Cable, or Machine)
Overhead Press (Barbell, Dumbbell, Cable, or

ACCESSORY
Machine)
Pushdowns (Cable or Machine)
Narrow Grip Dips (Plate or Pin Loaded)

MOVEMENT NOTE: The list above is just an example of different

movements that can fall under Accessory

EXAMPLE Movements. Your routine is not limited by the list of

exercises on this list. Be creative with the choices
that you make for accessory movements to give your
routine a balance to the muscle you are training.
SETTING UP A BASELINE
Week 1 of P.O.S.T. will be your baseline. This is where you will ease into your
training so that each week moving forward, you will either increase weight or
reps. It is important to document each exercise, weight performed, and the
amount of reps for each muscle group so that the next week you train that
muscle group, you are not doing the same weight and reps (This will expand
further as we go).
 What are Filler Sets?
 
· Filler Sets can be described as your first series of
sets or warmup sets, usually 3-4, that lead you into
your heavy Working Set. The one that counts.
P.O.S.T.  
PREGRESSIVE OVERLOAD
STYLE TRAINING · Filler Sets are NOT to be taken to failure! These are
sets that help you warm up and allow you to feel
the weight as it leads you to your Working Set.

FILLER SETS,  
· Filler Sets are to be pyramided up in weight (each

WORKING
set you increase weight). As you increase in weight,
you should also decrease the amount of reps you do.
AGAIN, this is to ensure you do NOT go to failure and

SETS AND you preserve your energy for the heavy Working Set.
The one that counts!

SEALING SETS
 
· The typical rep range for Filler Sets are 12 (the
lightest weight used usually the first set) to 4 reps
(the heaviest weight used before the Working Set).
 
· Each week, you will increase the weight slightly in
your filler sets BUT still it’s always important that you
do NOT take these to failure.
 What are Working Sets?
 
· Working Sets can be described as the heaviest set
done for a particular exercise typically done in a rep
range of 8-12 reps.
P.O.S.T.  
PREGRESSIVE OVERLOAD · Working Sets are meant to be taken to OR past
STYLE TRAINING
failure. If you have a training partner, they can help
you go past failure. If you train alone, you will get as

FILLER SETS,
many partial reps you can until you can’t move the
weight anymore.
 

WORKING · Approach the working set with laser focus and

animalistic intensity! This set is where the muscle

SETS AND
building occurs.
 
· Each week, your goal is to beat the amount of REPS

SEALING SETS or WEIGHT from the previous week. If you fell below
the 8-12 rep target, you will revisit that weight again
the following week. If you accomplished or surpassed
the target rep range of 8-12 reps, you will increase the
weight the next week and continue this trend each
week.
 
· After the Working Set is done, you will do one more
set referred to as the Sealing Set.
 What are Sealing Sets?
 
· Sealing Sets can be described
as the FINAL set that follows the Working Set.
 
P.O.S.T. · Sealing Sets are much lighter than Working Sets by
PREGRESSIVE OVERLOAD approximately 80-75%.
STYLE TRAINING
 
· It is not unusual to have used the same weight in a

FILLER SETS,
Filler Set as a Sealing Set. The only difference is
you will be going to or past failure this time in the
Sealing Set.

WORKING  
· The rep range for the Filler Set is 12-15 reps

SETS AND
minimum and to be taken to or past failure.
 
· Each week you will increase the weight of the

SEALING SETS Sealing Set, BUT it’s not required. The most
important aspect of the Sealing Set is to hit or go
past failure in the 12-15 rep range.
 PUTTING TOGETHER
A P.O.S.T. SET

Now that you understand the difference between Filler Sets,

Working Sets, and Sealing Sets, let me illustrate an example of
how this would be put together using Reverse Grip Lat
Pulldowns as a Bread and Butter movement and performed as
your first exercise in your back routine.

Set Filler #1 Filler #2 Filler #3 Working Sealing

Sequence Set Set

Reverse 200lbs x 175lbs x

Grip Lat 100lbs x 130lbs x 175lbs x 10 reps to 15 reps to
Pulldowns 15 reps 10 reps 5 reps failure falure
+3 assisted
reps

*If you notice, Filler Sets #1-3 are NOT to be taken to failure.
The only sets that are to be taken to, or past, failure are the
Working Set and the Sealing Set.
INCREASE WEIGHT OR
INCREASE REPS?
The soul of P.O.S.T. is the steady progression of increasing the reps or weight
each week for B&B exercises that you are doing as the weeks go on in your
training routine. But how do you know when to increase the reps and weight?
 If the Working Set rep range of 8-12 in your B&B
movement is not met this week, you will revisit the
same weight again the following week. Until that
rep range is met, the weight stays the same. If the
rep range is met or surpassed, the weight will
P.O.S.T. increase the following week.
PREGRESSIVE OVERLOAD
STYLE TRAINING
My suggestion is to also keep the weight and reps in
the Filler Sets the same if you could not accomplish

INCREASE
8-12 reps in your Working Set.
 
Example: My B&B movement is Reverse Grip Lat
Pulldown. I am doing 200lbs as my Working Set and

REPS?
I need to get 8-12 reps. If I fell short and only
accomplished 6 reps before failure, next week I will
revisit 200lbs again as my Working Set and try
to beat the 6 reps that I did the week before.
 If the Working Set rep range of 8-12 in your B&B
movement is met or surpassed, you will increase the
weight the following week. My suggestion is to
increase the weight by 10-20% depending on how
easy this current week’s set was. If you hit failure on
P.O.S.T. your 8th rep and added some forced reps, increase
PREGRESSIVE OVERLOAD by 10%. If you hit failure on your 12th rep and added
STYLE TRAINING
some forced reps at the end, increase by 20%
percent.

INCREASE
 
Example: My B&B movement is Reverse Grip Lat
Pulldown. I am doing 200lbs as my Working Set and
I need to get 8-12 reps. I accomplished 12 reps to

WEIGHT?
failure plus 3 forced reps. This means next week I will
add 20% to my 200lbs for my Working Set. My goal
next week is to execute 8-12 reps with 240lbs. Next
week if I fall short of meeting my 8-12 reps at 240lbs
for my Working Set, I will revisit that weight again
the following week. I will NOT increase the weight
until I can accomplish 8-12 reps.
 CONCLUSION
Now that you understand Progressive Overload Style Training, how to create a
personalized training split, the importance of recording and documenting
your workouts, the difference between Bread and Butter movements and
accessory movements, Filler Sets, Working Sets, Sealing Sets and when to
increase reps or weight, you can create a personalized plan for yourself.
Following this page was my 2020 Arnold Classic Progressive Overload Style
Training split and workout routine. Please feel free to try mine out and make
adjustments as you go.
 P.O.S.T.
PREGRESSIVE OVERLOAD
STYLE TRAINING
TIME FOR ACTION!
"KNOWLEDGE is of no
value unless YOU put
it into PRACTICE."
-Anton Chekhov
Thank you for taking the time to purchase my
Progressive Overload Style Training E-book. It was very
important to me to share this because I think one of the
most overlooked aspects of bodybuilding, health, and
fitness is actual TRAINING. I have been using Progressive
Overload Style Training for almost three years and the
difference it has made on my physique is undeniable.
Couple that with proper diet and supplements, and you
have an unbeatable combination to achieve maximum
muscle tissue for whatever physique goals you have.
 SANTI ARAGON
2020 ARNOLD CLASSIC
P.O.S.T. ROUTINE
HEAVY BACK TRAINING
Set Filler #1 Filler #2 Filler #3 Working Sealing
Sequence Set Set

*Reverse
Grip Lat
Pull Down

*Hammer
Strength
Low Row

**Behind
The Head
Lat Pull
Down
-SUPERSET-
DB Shrug

*Racked
Deadlift

**Seated
Low Pulley
Row

*Bread&Butter
**Pyramid Sets
 SANTI ARAGON
2020 ARNOLD CLASSIC
P.O.S.T. ROUTINE
SHOULDER TRAINING
Set Filler #1 Filler #2 Filler #3 Working Sealing
Sequence Set Set

*Reverse
Pec Deck
Machine
-SUPERSET-
*Seated
Lateral
Raise

*Hammer
Strength
Shoulder
Press

*Standing
Dumbbell
Laterals

**Barbell
Front Raise
-SUPERSET-
Barbell
Upright
Row
**John
Meadows
3-Way

*Bread&Butter
**Pyramid Sets
 SANTI ARAGON
2020 ARNOLD CLASSIC
P.O.S.T. ROUTINE
QUAD TRAINING
Set Filler #1 Filler #2 Filler #3 Working Sealing
Sequence Set Set

**Abductor
-SUPERSET-
Adductor

*Leg 
Extensions

*Reverse
Hack Squat

*Narrow
Stance Leg
Press

**Walking
Lunges

**Single Leg
Extensions

*Bread&Butter
**Pyramid Sets
 SANTI ARAGON
2020 ARNOLD CLASSIC
P.O.S.T. ROUTINE
HIGH REP BACK+BICEPS TRAINING
Set Filler #1 Filler #2 Filler #3 Working Sealing
Sequence Set Set

**Pull Ups

*Dumbbell Row

**Lat Pulldown

**Single Arm
Seated Low
Pulley Row

**Smith
Machine
Reverse Shrug
-SUPERSET-
Rope Lat
Pushdown

**Standing EZ
Bar Curl

**Machine
Single Arm
Preacher Curl
**Seated
Alternating
Dumbbell Curl

*Bread&Butter
**Pyramid Sets
 SANTI ARAGON
2020 ARNOLD CLASSIC
P.O.S.T. ROUTINE
CHEST+TRICEPS TRAINING
Set Filler #1 Filler #2 Filler #3 Working Sealing
Sequence Set Set

*Standing
Cable
Crossover

*Smith Machine
Incline Press

*Incline
Dumbbell Fly

**Pec Deck
Machine

**Hammer
Strength
Decline
Press

**Dips

**Rope
Tricep Push
Down
**Machine
Over Head
Tricep Press

*Bread&Butter
**Pyramid Sets
 SANTI ARAGON
2020 ARNOLD CLASSIC
P.O.S.T. ROUTINE
HAMSTRING+GLUTES TRAINING
Set Filler #1 Filler #2 Filler #3 Working Sealing
Sequence Set Set

**Abductor
-SUPERSET-
Adductor

*Laying Leg
Curl

**Seated Leg
Curl
-SUPERSET-
Sumo Stance
Dumbbell
Squat
*Single Leg
Press
(High Foot
Position)

**Dumbbell Stiff
Leg Dead Lift
-SUPERSET-
Glute Kickback

*Bread&Butter
**Pyramid Sets