Let’s Talk Details

1. The Plan
2. Your Job
3. Videos


The Plan


1) Lat Pulldown (Accessory)

2) Wide-grip Cable Row (Accessory)

3) Chest-supported Rear Delt Row (Accessory)

4) Dumbbell Curl Super Dumbbell Wrist Curl (Accessory)

Even though lifting lighter weights can help improve your form, the goal is not to lift light weight. Heavy weight will lead to better progress when PR (personal record) weight is combined with PR technique. Pick the right form for your goals and slowly lift as much as possible over time with that form. In short, it is not a choice between light weight with form and heavy weight without form, strive for heavy weight with flawless form

If you need to change any exercises: (not recommended)

  • These exercises are all accessories, so as long as you find an alternative that hits the back muscles in a way that you like, it should be fine.
  • Make sure to stick with a single exercise for the entire block. Changing exercises week after week is not beneficial to this program.

These exercises are your tools for building your back (rhomboids, latissimus dorsi, teres major, infraspinatus, traps) and biceps. If you can’t feel the muscle, practice more. Flex between sets, before sets, after your workout, and any time you want to improve the neural connections.


Your Job

Stay in a Good Spot this Block

Picking the right amount of weight and sets is vital in the first week. It is better to start comfortably and challenge yourself in the following weeks.

As you read this section, think strategically about your workout and write down the weight, sets, and rep range in the Workout Plan PDF that set you up for success.

Rep Range
• Key Lifts = 4-6 Reps
• Accessory Lifts: 8-12 Reps

The goal is to practice your technique to lift the most weight possible in a stable way in the weeks to come. It is important to start week 1 at the top of the rep range, so as the weight increases over the weeks and the reps fall, you will still fall within the correct range. This means you will want to pick a weight that allows you to do 6 reps with your key lifts and 12 reps with your accessory lifts this week.

• 4 RIR
• 65-75% of 1RM
• Weight Feels: Easy Technique Practice

This weight selection criteria applies to Key Lifts Only.

Weight selection is always an estimate that is confirmed by actual performance. Use these different metrics to identify the weight that allows you to stay at the top of the rep range for each exercise to give you leeway in the upcoming weeks.

4 RIR (Reps in Reserve) means that you should finish the set with 4 reps away from failure where you aren’t able to lift the weight without breaking form or at all. This does not have to be a perfect measurement. All that matters is that you are close to assure your weight is not too heavy or too light.This is the most important metric to follow!

65-75% of 1 rep max (1RM) means that you will use between half and 3 quarters of your 1 rep max for your sets. It is always better to go lighter than you think and control the weight more in the first week to make the weight feel heavier than it is. This is a weight that you should be able to do a maximal effort set of 10 with.

A weight that feels like easy form practice for an exercise is one that you could perform and experiment with your technique to analyze what feels best without worrying about missing a rep. 

You might wonder why we are starting so light. It is important to develop coordination in exercises before trying to lift heavy because even if you lifted your hardest on week 1, you would lack the coordination to lift heavy weight effectively. By starting light, we limit fatigue and allow coordination to build over the weeks to lift maximal weights by the end of the block with great technique and control.

Accessory Lifts are meant to add muscle to your weak points. I would recommend that you lift lighter weights on these and use them to train muscles more like a bodybuilder. Stick to 4 RIR and try to get a good stretch on the muscle, hard contraction, and huge pump.

• Key Lifts = 2-3 sets
• Accessory Lifts: 1-3 Sets

This is the number of sets you will want to start with for each exercise in the first week.

We want to bias our training volume to focus on the most important lifts for each workout. Our goal is to practice technique but not annihilate the muscle or nervous system.

For the first week, try to do the fewest number of sets with the weight you can easily do. This keeps fatigue low at the beginning of the block and allows you to focus on ingraining perfect repeatable technique before you start challenging your technique with heavier weights.

• Key Lifts = As Much as needed (~2min)
• Accessory Lifts: 30s-60s

This is the amount of time you want to rest between working sets on week 1.

You can apply this rest period to warm up sets and between exercises, if you choose, but it is up to you. The main takeaway is that shorter rest periods between working sets prevent you from going too heavy which is good for the first week by keeping fatigue low and allowing more thorough technique practice.

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: