Let’s Talk Details

1. The Plan
2. Your Job
3. Videos


The Plan

Key Exercises

Barbell Back Squat (Key)

Goodmorning (Key)

Barbell incline Bench (Key)

Barbell Bicep Curl (Key)

Barbell Skullcrushers (Key)

Barbell Banded Back Squat (Key)

Barbell Banded Romanian Deadlifts (Key)

Barbell Flat Bench (Key)

Barbell Row (Key)

Barbell Back Squat – I would only recommend doing down sets on your last sets. After you do one, it is unlikely that you will be able to lift the same weights with the same quality of form. Save intensity techniques for use as a finisher.

Goodmorning – Drop sets are very effective on these, they allow you to lower the weight and focus even more on the muscles and range of motion. These are great for getting your body to supercompensate.

Barbell incline Bench – Use drop sets to accumulate more volume. They are ideal for putting on more size especially on movements like the incline press. This will carry over to your main compound, the flat bench press, and help you lift more on the top half of the lift.

Barbell Bicep Curl – You can be more free with using drop sets on this exercise. It is lower fatigue and it gives a great pump.

Barbell Skullcrushers – You can be more free with using drop sets on this exercise. It is lower fatigue and it gives a great pump.

Barbell Banded Back Squat – An interesting way to do the drop set on this exercise is to simply take off the bands. The weights fly. Use it to get a huge pump.

Barbell Banded Romanian Deadlifts – I prefer to use straps on these, especially with drop sets, because they allow me to do a lot more weight for a lot more reps.

Barbell Flat Bench – Save the drop set for your last working set and go all out. 

Barbell Row – Do a warm up set with a few pause reps to really contract your back. Once you do a drop set, you can use a lighter weight for more range of motion in each rep and a bigger pump. Your back will already be activated, so you may feel your back more than ever before.


Your Job

Stay in a Good Spot this Block

You want to add just enough sets and weight to feel like you worked out, but it is not quite a challenge yet. You want a solid workout where you leave feeling accomplished

Plan your workout and write down the weight, sets, and rep range in the Workout Plan PDF to get you ready for Week 2.

Rep Range
• Key Lifts: 1-3 Reps
• Accessory Lifts: 8-12 Reps

The rep range will be the same as the previous week. The only difference is that you may not be at the top of the rep range this week. This means you should still strive to hit 5 reps on key lifts and 12 reps on accessory lifts. Regardless of the number of reps you do, make sure they are improving the quality of your technique rather than detracting from it. Our goal is to find the way that lifts heavy weight with maximum repeatability and stability.

• 3 RIR
• 85-90% of 1RM
• Weight Feels: Explosive

Start treating each set like a competition. From this point, you will be doing less sets, so you need to make each set count. Our goal is to maintain technique while we unload fatigue.

I encourage you to pick a single weight for your working sets for each exercise. As you add more sets, you will notice that on the last set, your reps are most likely to be the lowest to maintain 3 RIR as you get fatigued within the session. 

As long as your last set is still in the rep range, this performance drop is okay and expected as your muscles get depleted. However, you need to keep your technique solid because that is our priority. Make sure you choose a weight that allows you to be at the top of the rep range for most (if not all) of your working sets. RIR 3 is the goal for each of your sets, however, it is possible that your last set may get closer to RIR 2.

Stay away from RIR 1! You do not want to build fatigue too fast or have to compromise your technique. It is better to have the reps drop and stay in the rep range. Achieving RIR 3 takes priority over staying at the top of the rep range.


• Key Lifts: 2-3 Sets
• Accessory Lifts: 2-4 Sets

The best way to have a good peak is to stay on top of your diet and sleep.

In regards to the deadlift, you may consider doing even less volume. Anyone who has a big pull may only need to do one set. It all depends on your individual recovery ability.


• Key Lifts: As Much as needed (2-4 min)
• Accessory Lifts: 60s

I like to rest as much as I need before I do a top set for my key exercises. This assures that I give my maximal performance.

Afterwards, I drop the weight to something more manageable (usually around my week 3 weight) and do straight sets at 1 RIR with a given rest period. After my top set, I will drop the weight and try to get a volume PR where I pick a challenging weight that I usually do for only one set (of say, 4-6 reps) and attempt to do multiple sets (each set within the 4-6 rep range). This is a great way to test how good my form is and build confidence in it.

Above all else: Make sure your rest periods are not too short where it compromises your form! Rest periods are always a second priority to 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: