Let’s Talk Details

1. The Plan
2. Your Job
3. Videos


The Plan

Key Exercises

Seated Dumbbell Overhead Press (Key)

Hack-Squat (Key)

Stiff-Leg Deadlift (Key)

Push Press (Key)

Wide-Grip Barbell Bench Press (Key)

Barbell Back Squat (Key)

Good Mornings (Key)

How many sets to add? As you venture into the final weeks of the block, volume gets higher. It is important to test your capabilities. If you can optimize your recovery through better sleep, stress management, and diet then you will be able to push more volume than ever. But be strategic. If you go hard on a workout one day, don’t be surprised if it affects your performance the next day.

You can check out “Videos” for common mistakes to troubleshoot your form on the key lifts before you start this training week. The goal is to feel like your form is better than ever.


Your Job

Stay in a Good Spot this Block

You want a challenging workout where you leave feeling like you performed near maximally

Plan your workout and write down the weight, sets, and rep range in the Workout Plan PDF to get you ready for Week 3.

Rep Range
• Key Lifts: 8-12 Reps
• Accessory Lifts: 12-15 Reps

Your reps on the first set may be near the top of the rep range, but by the last set, your reps may fall close to the bottom of the rep range.

Don’t fall below the rep range! Adjust weight as needed.

• 2 RIR
• 70-75% of 1RM
• Weight Feels: Tough

This will feel like real training weight. Increase the weight just enough to stay at RIR 2. Keep in mind that the weight percentage is only to give you an idea of what weight you will lift, but your priority is picking a weight that keeps you in the rep range at the correct RIR!

Keep in mind, your muscles will get depleted set to set and your reps may fall substantially. Try to get at least one set that is near personal record weight at RIR 2, and drop the weight on the upcoming sets if needed to remain at RIR 2 in the rep range.

Stay away from RIR 0! If you go to failure, the weight you picked is too heavy. Sometimes, you have to use the same weight as last week to stay in the rep range on the final set.

• Key Lifts: 3-5 Sets
• Accessory Lifts: 3-5 Sets

Add sets to KEY lifts first! You may not need to add the same number of sets to each key lift. I prefer to keep my most fatiguing lifts (heavy compounds) lower volume and focus more on the weight. Pressing can be closer to the top of the maximum number of sets for the week since they are less of a recovery problem.

Week 3 is the start of the challenge. We want to push ourselves without going to failure.

• Key Lifts: 60s-120s
• Accessory Lifts: 30s-60s

It is important to rest a little longer when the weights are heavier. If you struggle to maintain RIR 2 on your sets, you may need to rest a little longer between sets.

Above all else: Make sure your rest periods are not too short where it compromises your form!



Fill out the table with your expected weights and sets before you go workout, so you have a clear mission. Then adjust based on actual performance.

Here’s how I would fill it out for a workout: