4RPEDescription of effort10Maximal effort – No more reps in the bank9Last rep is tough but you have one left in thebank8Weight too heavy to maintain bar speed. 2-3reps in the bank7Weight moves quickly on maximal effort.(Speed work)6Light weight speed work, moves quick on amoderate force5Warm up Set
ProgressiveOverloadProgressive OverloadProgressive Overload is a key element to this program. ProgressiveOverload is the principle of increasing the weight/work we do overtime and therefore stress we put on our body/muscles to ensurewe grow.This program increases the amount of volume we do through thenumber of sets, reps and weight.Volume = sets x reps x weightIncreasing the volume we do over time is one of the key factors tomuscular growth and therefore progressive overload will be appliedin both the Strength and Hypertrophy days.Lifting HeavyAnother element to this program is lifting heavy through StrengthDays. Most programs have you working in just the 8-12 rep rangeand whilst this is beneficial, only using this rep range can lead toplateaus in muscular gains and training performance.Therefore, adding in some heavy work of 3-5 reps will help increasethe weight you do in the hypertrophy rep range of 8-12.This heavy lifting helps promote progressive overload (add moreweight to the bar) and therefore this strength work is a key part ofthe program’s success.5
Muscle ProteinSynthesisMuscle Protein Synthesis (MPS)This program will have you training muscle groups twice per weekas this is the most optimal for building muscle as a natural lifter.The reason for this is due to Muscle Protein Synthesis which is thebuilding blocks of muscle protein and this only elevated for 24-48hours after we’ve trained.After this time, another stimulus (aka another training session) isrequired to ensure we can keep it elevated throughout the week.Training FrequencyStudies have shown that it is more optimal to train muscle groups2x per week as opposed to 1x per week for muscular hypertrophy.Due to the fact we are increasing frequency in this program to twodays per week, we are also going to reduce the volume we do eachsession to ensure we are not overtraining.This means there will be no more than 3 exercises per musclegroup per session so we are not over doing it.6
ExerciseLibraryIf there are any exercises you are unsure on how to perform, pleaserefer to the link below for all of the common exercise videos.It is important to perform the exercises with correct form toachieve the best strength/hypertrophy results whilst also ensuringyou don’t get injured.On the next pages I have included all the photos of exercises in thisprogram.