The 12-week Pheasyque Powerbuilding Program is 0 meticulously crafted pian tailored for intermediate-to- Advanced Lifters seeking to enhance their Strength and Hypertrophy, and surpass any previous strength plateaus they may have encountered. The programis designed to gradually progress in three stages, starting witha general approach and gradually becoming more specific and focused. The taining plan consists of a 4-day Upper! Lower Training Spit, where you wil be working with a variety of rep ranges and loading zones, using a linear progression method. The primary objective ofthe program s progress, and you wll be ‘encouraged to constantly strive for improvement each week, ‘whether Isbe adding anather repetition toa challenging set. completing a new training set or increasing the weight used in ‘your existing sets. The ultimate goa of the programs to continualy surpass your previous achievements and set now personal records.WS @ Last week's max 4x8 @ same load twseLaetmeektmex | i-Se Lastweet max vse 70-75% 4 ist ion id Fataubabencheres | aiernobtio vee ft tad ves a'e2% nd esd oat 30 17105% nd Nee.2t0e% nd Wes02% ond 3S 2% at wsemanesionrion | meohewattnd-ox | seg heaestod 10% ass 0.2% nd 18-59 somelond 10 salad we-sor2aR Nese nineond igre ‘prea Standing ovr ed teseoinn ‘ora slag ct eiond vee are lnd ell Press: ‘1xB-10 ® 0-1 RIR- ‘1x8-10 ® same load ‘Ix8-10 @ same load (prev.week) (prev.week) (prev.week) ‘1x8-10 @ +2 % load ogo renin ‘4x8 0 same load 5x6 @ sameload ‘Seated Cable Row ae ‘0-12 @ sameoad 20-12 © same oad eo Narrow Grip a 2x8-10 @ same load 1x8-10 @ same load aed toed 5-5 942% load 1¥3-5.0 same oad 18-5. sameload 155001 16:86 same load (prevneek) (prevateck) ‘Single Arm Cable 1x6-8 @ 0-1RIR (prev.week) 1x5-8 @ +2 % load 16-8 @ same load Preacher Curte 1x8-10 @ 0-1 RIR- ‘1x8-10 @ same load ‘1x8-10 @ same load (prev.week) (prev.week) (prev.week) 28-10 @ +2 %loadBarbell Back Squats 18 @ 70-75% IRM WS @ +210 8% load 5 @ +21085% load WS @ Last week's max Toad Se +2t05% load S@+2%05% load ‘WS @ heaviest load-10% 18-50 +2% load 18-50 +2% oad 2x5 @ heaviest load 10% 3-5 @ Last week's max Toad 5-56 + 2% load 5-56 + 2% load $5 @ heaviest load 10% Barbell Hip Thrusts ‘or LegPress 16-8 00-18 Y6-10@0 RIR 1S-5@O1RR 16-80 0-1RIR pe-10@0-1 RR 16-8 @ some oad (prevwee) ‘i8-10.@ same load (prevawee) W550 +2% load 166-8 @ sameload (prevweek) 18-10 @ same load (prevweek) ‘W8-6 @ sameload {preveck) 5-88 +2 %load 118-10 @ same load {provweck) ‘63-5 @ same oad (prevweek) 15-8 @ +2 %load ‘8-10 @ sameload (preveck) 116-8 @ same load (orev.week) WW8-10@ +2 % load 1G-5.@ sameload (orev.week) 16-8 @ sameload (orev.weok) 18-10 @ +2 % loadUPPER MAX EFFORT + VOLUME Aer is aaa raed fer eS et rs See SxS @heaviestlosd moves | 5x3 @heaviest load moved 4x3 @ heaviest load “4x3 © heaviest oad ‘onsessionA ‘onsession A ‘moves on session A maved on session & '30.Deg.Inctine ee 2810@-0RR 3x8-10 @ same load $d0-12 @ same load 2x8-10 @+2 %load Wide Grip, oe He TO-0-ORIR 4x8 @ sameload 4x8 0 sameload 5x5 @ samoload Supinated Grip 10-12 @ same load 2x10-12 @ sameload 3x10-12.6 same load Lat PullDown peo COE 238-10 © same load 118-10 @ same load 98-5 042% load 193-5. sameload 1-5 @ samoload a eon 16-8 @ sameload {prevweck) (orevweek) Va eee (prevweok) 1x5-8@ +2 “load 1W6-8 @ same load Cable Bicep Curls eared 238-10 @ same load 238-10 @ sameload (orevsweek) (prevweek) {proveck) 2x8-10 @ +2 %load 1-50 1RR WS-5 @ +2% load 3-5 @ same load 1-5 @ sameload Cable Tricep Push Down, 16-8 ORR 16-8 @ same load 15-86 +2 % load 6-8 @ samoload 8-10@0 RIR 1x8-10.@ sameload 18-10.@ sameload 8-10 @ +2 %load6x3 @ heaviest load moved 533 @ heaviest load moved 4x8 @ heaviest load “4x3 © heaviest oad 238-10 @ 0 RIR 2x10-12.@ sameload 18-10 @ +8-10% load BarbellBack Squats: onsessionB ‘on session B ‘moved on session 8 ete W350 42% load Ee ese 118-5 @ same load 18-56 0-1RIR 116-8 @ same load (prev.week) (prev.week) Earren De 1x5-8 @ 0-1RIR (prev.week) 1x6-8 @ +2 % load 1x5-8 @ same load Romanian Deadlift 118106 0-1 RIR 1¥8-10 © same load 18-10 @ same load (prevweek) {prev.week) {previweer) 118-10 @ +2 % load W3-5@ 12% load ‘W3-5 @ sameload 13-5 @ same load 135.0 0-41RIR 1x58 © same load Iprevweek) (prev.week) ‘Seated Machine 16-8 @ ORR {(prev.week) WW5-8 @ +2 % load 146-8 @ same load Calf Raises 18-10 © 0RIR 1¥8-10 @ same load ‘x@-10.@ same oad (prev.week) {prev.week) {prev week) 18-10 @ +2 % load DBor Cable. 13-5. 1RIR, 1x6-8@ sameload 113-5 @ +5-10% load 1xS-8 @ same load Lateral Raises 18-80 ORR Jx8-10.@ same load 15-8 @ 45-10% load Jx6-10 @ sameload 2x10-12 @ same loadUPPER ACCUMULATION + VOLUME rn fe foee Barbell Bench Pres aS ene 4x5 @ same load ‘4x6 @ same load 5x5 @ sameload v.50 2% lad 5 sme ad 1-5 @ seis n-501-2RR se soe ad (pees ipveet over ond Press teeeninn ‘brevvae ve 2 ond vee saneloas vevweoinn ve We ane ood Nero osereteed ‘orevnect) (pov), tpn wel. @s2 Klos o-5 02% lad bat sae oad 1-5 @ sams “a-s01nR 26-80 cared ‘pro Premed oe seoeonn ‘precwoot nee sae bas -at Pull Down 2x8-10 @ ORIR 1x8-10 @ same load 1x8-10 @ same load (prev.week) (proven) ine wwoloo 2 eons 5 02% lad bats oad 1-5 seo ras001RR 28 pear oad (prevent ipeveen) Narrow or Neoeunn tgrevnosh vel 2nd aac salad (Cable Row 2x8-10 @ ORIR ‘1x8-10 ® same load 18-10 @ same load (prev.week) tprexweot iprovoen wwolo@ st lost ‘Single Arm Cable 4x4 @1-0-0-0 FIR 4x5 @ same load ‘4x6 @ same load 5x5 @ same load vo Rpsaddwoint vy Rope ad woah yo Reps ads woint EZ Ber Reverse Curle Myo Reps ‘or cluster set orcluster set ‘or cluster setLOWER ACCUMULATION + VOLUME SESSION & fon fon eer en ; ; ern ‘xh @ Heaviest ‘reached in week 4, -5% Shemp) 350.2% oad 1S saraload 15.50 smeloed rese1RR heaocameloed astro a Garteal tip Threats, ‘6-8 @ORIR (prev.week) 1x5-8 @ +2% load ‘bx5-8 @ same load or Leg Press: ‘1x8-10 @ORIR ‘1x8-10 ® same load ‘1x8-10 @ same load (prev.week) (prev.week) {prev.week) 1x8-10 @ +2 % load . 1S sareload 18.50 sameloed Machine Seated né8e01RR BS Sostond eta letra) Cgentensone neweonn fesuny sb sc lead sete cmlond (Siow Eocentics) vaecRn prea We gsameleat (ey ee Se ey {prev.week) ‘1x8-10 @ +2% load uzse-ciend iS sareload 1.5 @ sameloed 1x5-8 @ 0-1 RIR- 1x5-8 @ same load (prev.week) (prev.week) ee 6-106 0RIR ecaeek) 6-80 «2% load 16-8 @ same load Leg curt ioe ORR Rice 118-109 same nad (orevweok! ere aide 2% load Standing Machine ‘xh @ Heavet oad sone sameio amet Calf Raises reached in week 4, -5% aoe a ies ea a cee) a 195-00 -2106% loud W680 sare oad 1.80 same od ts-80 0188 Tearacenebed fio feel Seated or Cab he-weonn (pevwecn) W519 210 biload ves soee someload Dome ORR puoting sanelcad ro Be semelacd ieee ere eer pete 20% oadUPPER MAX EFFORT + VOLUME Ession c ca cn eae ca eae exits en meron Flat Barbell Bench Press: used for sesh A used for sesh A used for sesh A used for sesh A Bae waned tae nied em en ee 29 ane velo ameled on Sera ‘ean sepiatedce iedeunn ieee reba eed ee eane od Lat Pull Down 2x8-10 @ORIR ‘1x8-10 @ same load 1x8-10 @ same load (prev.week) ea ipo) eng Head ide ep cabietow secne toon to-we sneloa 0-2 nel 10-2 @saneiend s.50s2hud ee ee 15004188 Beseuneed core ears ‘Single Arm Cable 1x5-8 @ORIR (prev.week) 1x5-8 @ +2 %load 1x5-8 @ same load Preacher Curie: 2x8-10 @ORIR 2x8-10 @ same load ‘2x8-10 @ same load (prev.week) (prev.week) (prev.week) 2x8-10 @ +2 % load a vase sanetnd 1-50 samen Single rm cable Over nese nian perez rel rom Rey sed cop xterone eaoone oer re'82ood vebosonelond 2eweuen aan eee (eer aaa) cme) peng 2dLOWER “HYBRID” MAX EFFORT + VOLUME ASST) rer Barbell Back Squats Barbell/0 Romanian Deadlitt Barbell Hip Thrusts orLeg Press, 5x3 @ same oad ‘used for sesh 15-80 0-1RIR 18-10.@ OT RIR 110-126 ORR 5x6-10 © The same load used inthe Sed set sesh B rae) Set rs 5S @ sameload Used for sesh B 16-8 @ +2% load 18-108 same load (prevswee) «10-12 @ same load (provweok) 338-10 @ The sameoad aa Seay 5x3 sameload ‘sed for sesh B 1W5-8.@ same load (prev.week) 8-10 @ +2 % load 1310-12 6 samelosd (prev.woek) 38-10 @ The same load 53 @ sameload sed for sesh B 1-8 @ same load (prev.week) 18-10 @ same load (orev.week) ‘10-12 @ +2 % load 338-10 @ The sameload ie Stat Usedintne3rdsetseshB | usedinthe3rdsetsesn& | used nthe 3rd set sesh Machine Pas 4x4@ HEIR 438.2 same load 4x6 0 same load 5x6 @ sameload Machine Leg Extensions. 4x40 IRR 4x8 @ same oad 4x6 0 same load 5x5 a sameload 15-8 02% load 1y5-8.@ sameload 135-8 @ same load 1-80 0-418 ‘8-10 @ same load (prev.meck) (orev.weok) Seated Cat Raises 8-10 @ ORIR (prevweek) 18-10 @ +2 % load 1y8-I0@ same load 110-12 @ ORR 10-12. same load ‘y10-12 @ same oad (orev.veok) (prevweek) (prev.week) 1110-12 @ +2 % loadSrey ere UPPER HYPERTROPHY RPT +2to 6% load fromwesk 8 6 @-2108% load WS@-2 108% load WS-5@62t05% ‘compared to prev. Week WS @-2t05% load 15 @-2105% load ‘WS @ heaviest load-10% W35@+2t05% ‘compared to prev. Week WS@-2105% load PSO -2105% load 2x5 @ heaviest load 10% 116 @ same load(prov.wook) 15 same load(prev.neek) Se same load(prev.woek) 3x5 @ heaviest load 10% Barbell or DB Over Head Press Pronated Grip ‘Lat Pull Down 1-8 @0-1RIR 8-10 @ O-1RIR 5-8 @ 2% load 238-0 @ same load (prevweck) 4x8 @ same load 298-8 9 sameload (prev.ncok) 8-10 @ +2 % load ‘4x8 0 same load 28-10 @ same oad (orev.week) 2x10-12 @ same load (orevsweek) 5x5 @ sameload Narrow Grip Cable Row B61 ORRI-0 ‘10-12 @ same oad 238-10 © same load 2xi0-12.@ same load 1W8-10 @ same oad 3x10-12.9 samo load Preacher Curls 16-80 1RIR bg-10@ ORIR 2310-12 @ ORIR 15-8 @ +2% load 118-10 @ same load (provweok) 2x10-12 @ same oad (prevweek) 195-82 sameload (preveek) 18-10 @ +2 % load 2xi0-12.@ seme load (prev.week) 16-8 @ sameload (prev.week) ‘v-10 @ same load (orevsveet) 2x10-12.0 +2 % loadSCN) fre Barbell Back Squats Barbell Hip Thrusts or Leg Press Machine Leg Extensions (Slow Eccentries) LOWER HYPERTROPHY RPT +2to 6% load fromwesk 8 6 @-2108% load WS@-2 108% load 16-80 IRR 8-10@ ORIR 110-126 ORR 238-10 @ Sameload @ weeks tar Seer 13-5 @+2t05% ‘compared to prev. Week WS @-2t05% load 15 @-2105% load ‘WS @ heaviest load-10% W5-6 0 +2% load 18-10 same load (provweok) «10-12 @ same oad (provweok) ‘10-12 @ sameload 238-10 © same load an Seay W35@+2t05% ‘compared to prev. Week WS@-2105% load D5 -205% load 2x5 @ heaviest load 10% 15-8 @ same oad (prevweek) 18-10 @ +2 % load 1n10-12.@ same oad {provweok) 2x10-12.@ same load 138-10 @ same load 116 @ same load(prov.wook) 15 same load(prev.neek) Se same load(prev.woek) 3x5 @ heaviest load 10% 1-8 @ sameload (orev.week) ‘i8-10@ sameload (orev.week) 1110-12 @ +2 % load 3x10-12.@ samo oad Machine Leg curt 238-10 @ Sameload @ ‘10-12 @ sameoad 2xi0-12.@ same load 3x10-12.9 samo load weeks 238-10 © same load 1W8-10 @ same load 15-8 @ 2% load 1X5-0 © sameload 16-8 @ sameload 15-8 @0RR 118-10 @ same load \previncek) (prev.week) bg-10@ ORIR (provweok) 18-10 @ +2 % load ‘v-10 @ same load Seated Calf Raises 110-12 @ ORR wI0-T2.@ same load 1y10-12.@ same load (prev.wesk) (provweck) (prev.week) 2x10-12.0 +2 % load ‘Standing Machine Myo Reps Myo Rops add woight ‘Myo Reps add weight Myo Reps adé weight ‘alt Raises lorclister set orclusterset orclistersetUPPER MAX EFFORT + VOLUME Aan is Exercise En SB @heaviestlosd moves | 5x2 @sameload @ prev. 8x2 @ same load @ prov 832 @ sameload @ prev. Barbellench Pro nsession week "week week ‘week ‘Barbell or Dumbbell pecs ocrates 4x4@ RIRT-0-0-0 4x8 @ same load 4x6 @ sameload 5x6 @ sameload , , ‘Ww8-10 @ same load 248-40 @ same load — Cable Lateral Raises BE-H@ RIRO-0-0 ea ee 348-10 @ same oad 5-60 +2% oad 136-0 2 sameload 16-8 @ same load 1-8 @0-1RIR 118-10 @ same load (prevweek) (orevweek) ‘Supinated Grip 6-I0@ OR (prevweek) 18-10 @ +2 % load 6-10 same load Lat Pull Down 2300-12 @ ORIR 2210-12 @ same oad 210-12 @ sameload (orev.week) (prevweck) {prevweck) 2x10-12.@ +2 % load 38-10 @ Sameload @ 10-12 @ same load 2x10-12 @ same oad eee eee week 238-10 © same load 1W8-10 @ same oad eae 13-5 @ 1818 3-5 @+2% load 3-5 sameload 18-5 @ sameload ‘Standing Overhead Cable "Tloep Exteneione PS-8OORR 116-8 @ sameload 15-8 @ +2 %load 6-8 @ sameload 18-10 @ ORIR 18-10 @ same load ‘8-10 @ sameload 1x8-10 @ +2 % oadLOWER MAX EFFORT + VOLUME wrbell Deadlift 1x6-10 @ ORIR (prev.week) 1x8-10 @ +2 % load ‘1x8-10 @ same load (Sumo or Conventional) 110-12 @ ORIR ‘x10-12 @ same load 1x10-12 @ same load Iprev.week) Romanian Deadlift eo 1x8-10 @ same load eo oad a rucimiegcat | P#DG-Zustton | pmpeaneing | aezecrict | aetesne HachineLegExtensins | 78-198 72t05%1rom Peete eee ee 3100-2 9 samolood ‘Standing Machine ‘1x8-10 @ORIR (prev.week) ‘1x8-10 @ +2 % load ‘1x8-10 @ same load Calf Raises ‘110-12 @ORIR ix10-12 @ same load 1x10-12 @ same load (prev.week) (prev.week) (prev.week) ‘Wx10-12 @ +2 % load Seated Calf Raises yo Reps Myo Reps add weight ‘Myo Reps add weight Myo Reps add welgnt lorclister set orclusterset orclister set‘Some general tips 1, Exercises are written in the order: Exercise, Sets Reps @ load IR, which stands for ‘Rops in Reserve," ameasure ofthe effort requted for each training set, based on the number of repetitions remaining before reaching task allure =the point at which no further repetitions can be performed. In other words, RR indicates the number of reps that you cou stil complete before reaching failure. For instance, when you see RR it implies that you should Conclude the set with ane replftin the tank right before reaching tlle slam ae param’ Seale stopearearva eps. ‘epeeacn tine usinga nag thar dings yu se oaice wt epee. RIP} ora 92h ‘tire ite partons tots ht weg wit meinen ts compte ith ‘epetion Aan ora ndectas tnt he sat mu be hen ar “e Same load’: refers tothe same load used on the same set of the previous week Sots that ae highlighted in bold refer to the progressions weekly changes compared tothe previous week either by adding oad, repetitions oraset). Colors onthe training sheets refer to specitic types of exercises Compound Normal Accessory JSipersst)) (EVORERSEIN + Ligh ie: is troma sozesory erie tat empire ranng soe ‘ideas o mene ypertouty na musi oa. + Dark Bu: fers tooxisesthat con operetta back ite ones Pets osetia rahe waro Ingpiach artes ‘rusl groups. However ond ranaetary which meats aurea cated 0 Darth srreies ach to Sock Neninies nuprsating sane oveient rotagyta ove iene ing your iin season + Purple: efersto Myo Rep Ste oloam tat Hye Res are hepeang bow Set Erompieondunderstonaing PoaesinWeekly TOP Set Ramp-Up + Max Effort WS@Lastweek'smaxioad | 5@Lastweeksmaxioad | x5 @Lastweek’s maxload 1x58 +2t05% loae bSe@+2% load W5 @ + 2% load WG @ +2 105% load Se + 2% load 6 @+ 2% load WS @ heaviest oad-10% 2x6 @ heaviest load-10% 3x5 @ heaviest oad-10% 15 @ 70-75% IRM x5 @ 17 t05% leas 5 @+2105% load ‘The goal of this progression styles to gradually increase the weight youlft week by wok, withina specific rep range (5 reps). This is referred to as the "ramping phase.” You start with aload that you can comfortably if for reps, and gradually increase the woight forthe folowing sets to accumulate more volume ata slightly higher intensity. This process repeats weekly, withthe goal of increasing theload ited ‘and get accustomed to higher intensities, To ensure adequate volume accumlation, “ack-off sets are included based on the top sat at alower intensity (10%). RPT - “Reverse Pyramid Training” Progression: HES @F2RIR 8-50 12% load 8-5@ sameload{previveck) | 13-5@ same loadiprev.veok) 688018 1x5-8 @ sameloag(prevweek) 15-80 +2 load 5-8 © same load previneek) 1610 60-1R 1W8-10.@ same loadiprevweek) | 1x80 @ same loadiprev.weck) ‘18-100 +2 % load The RPT” progression youl fing inthe program consists of only three sets, with the ‘number of reps increasing as the load decreases, The frst set isthe heaviest called the "Top Set" where youaim to perform 3-5 reps with aheavy oad. For the ‘ext two sets, youll decrease the weight slighty tohit the targeted number of rps, Your objective s to progress within at least one set each week, aiming to increase the load for every training set by the end of the block.‘Volume Accumulation at Lower Rep Ranges: 4xh © FERIR 4x8 @ sameload 4x6 @ same load 5x5 © sameload ‘Accumulating volume a lower rep ranges’ entails 2 weekly linear progression of increasing the numberof eps without changing the load or number of sets (until the last week) You! start witha heavy load, and aim ta achieve an additional ep per sel every week. Volume Accumulation at higher rep ranges (Top Set Progression): 36-10 @ Sameload@ tx10-12 @ samo load 2x10-12 @ samooad week 2x8-10 6 same load "W8-10.6 same load 3x10-12.@ same load Itstarts asa classic"3x8-10" using the same load fr all3 sets, and thenit spits in “separate sets"for the following weeks, wth the goal of ineressing the number of reps accumulated within one set, then 2, and then 3, by the end of week 4 Myo Rep Sets: Myo Reps add weight Myo Reps add weight Myo Rep Sets orcluster set orcluster set yo Reps add weight or cluster sat Myo Rep sets have been popularized by Coach Borge Fagerin 2008, and they'e an effective (and efficient way of training that uses light loads to reach task failure, within very short time. Infact, the exercise is completed in "big sot” that includes: the aetvation set and the fellowing mini-cluster sets corm 20,0 Prenyour gl ibe comings str se feconde which equals to about 3-5 deep bests). Tous os whan yur nolanFiat Dumbbell Press/Smith Machine Bench Press Seated Overhead Barbell Press Preacher Curl!Curing Machines line/ Decline DB/Barbell Bench Press ZPress Seated DB Curl +its Variations Incline/Deciine Machine Presses Seated Dumbbell Overhead Press Cable Curis + its Variations Chest Cable Cross Overs Viking Press M Spider Curis 1a/Cable/Rope Hammer Curis Lat Pull Down + ts var Rovorse Grp Flat BB Bench Press Vertical Horizontal Rowing machines! Incline 86/08 Bench Press Seated DA Side Raises Borbel/umbbel/T-Bar Rows Incline Chest Press Machine Lying Gross Cable Lateral Raises Barbel/08 Seal Rows Machine Cable Rows + its Variations Single arm Cable Lateral Raises Barbel/Cable Up Right RowsDumbbell ROL High Bar (Quee Biasea) Barbell Calf Raises atthe Squat Rack Barbell Coad Mornings ‘Smith Machine Calf Raises [Dumbbell Good Mornings Front Squats ‘Seated D8 Calf Raises/Machines ‘Smith Machine Romanian Deadlift Bulgarian Spit Squats [Barbell Deactitts(Conventional/Sumo} Leg Press + its variations Hack Squats Bulgarian Spit Squats (Glute Bias) Lying Log Extensions Barbell or Oumbbell Lunges Machine/ Single Leg BB/DB Hip Thrusts ‘Walking or Standing DB/B8 Lunges Sissy Squats, Cable lute kick Backs Reverse Nordies Seated Leg Curis Glute Step Ups Standing Leg Curls 45 degrees Gite HypersFAQ’S What is the reason for using linear progression in this program? According to recent evidence-based guidelines, both linear progression and periadizes- style training yelé similar results for hyportropty. Therefore, forthe sake of simplicity, linear progression was chosen for this program. Why do we train to failure frequently? The frequency of training to"fllure* depends on various factors such as the frequency of training a muscle or muscle group, and the duration and intensity of each session. Inthe case ofthis program, the taining plans structured in an"Upper/Lower split with a lower training frequency of four sessions per week allowing for hard erining ofthe muscles while also provicing enough recovery time before ro-aining them. This approach maximizes the hypertrophic stimulus within training sts, leading to more etficien training forthe Intended goal, while stilallwing for recovery and progress in subsequent sessions. On the other hand, # ahigher training frequency were adopted, the intensity of each training day shouldbe reduced to enable effective training at such frequency. Adstional information can be found onthe Effort-to- Volume/Frequency’ Medel shared on Instagram proviously. Why is the exercise selection structured in this way The placement of exercises earlier in the workout can benefit rom greater coordination and less fatigue compared tolater ones, which is why compound exercises are placed atthe beginning of ‘each session. This PowerBullsing-type sp strength while accumulating addtional taining volume for al areas ofthe body, resulting in a wel-rounded physique. Prioritizing heavy work wien we have the most energy andare fresh, and performing accessory worklater. isthe most optimal enoice for achieving a combination of hypertrophy and strength, How long should | rest between sets ? ‘The recommended rest time between sets varies based on the ‘exercises being performed. For most exercises, a2 to S minute rast between sets is advised to allow for sufficient recovery before the next set. For accessory work a shorter rest time can be used, wile compound exercises that require greater coordination and racovery benefit from a longer rest period. Myo Rep Sets, due tothe nature of ther training stye. typically have shorcer rest periods. What tempo should | use for my training sets? (i.e., how fast should | move each repetition?) For most people, aselt-selected tempa works wellas long as the eccentric portion of the it when muscles stretch under load such as when lowering the bar inthe bonch press)is controlled More information about iting tempo, time under tension (TUT), ‘ang their relationship with hypertrophy can be found in my Instagram post (which includes referen bts instaqram. corp, PHEASYQUEWhy isn't there a designated warm-up included? Although watm-ups have been shown to improve performance [2,3]and reduce the sk of injury, 5], they drit need tobe complicated or excessively long. A simple warm-up can be done by performing the exercise you intend to train with, but ata iower intensity, and gradually increasing the intensity as you work towards your heavier training sets. How should I structure my training week? ‘The structure of your training week shouldbe based on your availabilty. |would recommend following an"A-B-Rest- Rest training week, but if this scheule is nt feasibie for you then make sure to schedule a 48-hour rest periad between the ‘same workouts, such as Upper to Upper and Lower to Lower What if | miss one training session? Nobig dea: you can elther move anto the next one, of re-adjust yourtraining week by performing your missed session next. Try your best to follow al sessions. What if | miss one training week ? [recommend e-running the missed wook before progressing onto the fllawing one. What if I think I can progress faster than the Program suggests? \Whilo its understandable to want to push yourself its important tobe patient and avoid overloading your bady too quickly. The recommended 2-57 increase in weight per session's designed to strike a balance between pushing your limits and allowing your body to adapt tothe increased workioad, However if you fe! nfident and want to try asightly faster progression, you could try increasing the weight by up to 7%, but be aware that this may increase your rek of injury an impact your recovery. Remember, consistent and sustainable progress overtime is ke, $0 follow the program, listen to your body and adjust accordingly What if I struggle to keep up with the progression? Your ability to progress depends greatly on your training experience and nutrition pian. youre new to lifting, youl ely ‘ain strength ata faster rate than those with more experience, In the 12-wesk Pheasyque Power Bulding Program 7.9, weight Increments range from 2% to 8% to accommodate different scenarios. You can choose a percentage in between these ranges, with seasonec'ifters opting forthe lower end and newer lifters choosing the upper end. I these percentages are stlltoo challenging, then opt for an even slower progression of less than 2% increasesin oad, What if can’t complete the exact number of reps per set ? Wile rep schemes can be ahelpful quide, they are nota strict 3 allows you to move through ved range of repatitions. Ifyou find that you are able to easily excees the recommended number of reps, then its sign thatthe weight youre using i toe ight and you ean increase it for the next set. On the other hand, i you cant complete the recommended number of reps and fai the sot cary, aim touse the same weight the next week and strive to hit higher numberof rops, surpassing your provious performance. Only increase the weight once youve reached the recommended numberof reps for the set. It's crucial to assess your progress, regulate your efforts, and continue to progress gradual What about deloads? Designing deloads for a general program is nota simple task as it is challenging to consider the aiverse range of individuals wha will participate inthe program, However deloads are nat mandatory, Particularyit you are making consistent progress and not experiencing excessive fatigue. It you feel that te training volume Is overwhelming, the progression is too rapid for you, and you are not recovering adequately, consider incorporating a deload week Coach Tins: during adeload week, you can reduce the overall ining volume (number of sets) instead af te intensity welght conte bar) Additionally, ensure that you are consuming an appropriate amount af foad based on your goal. PHEASYQUEWhat if my gym doesn't have the weights for precise increases in load? {isnot uncommon for gyms to lack the precise weights needed to achieve the specified load increments of 2%" or "B%". However, thsi nota significant issue and does not affect the outcome. Simply aim to get as lose as possoie to the recommended percentages and proceed from there. What if | want to change exercises? in case you want to change exercises, you can readily opt for variations that you find more appealing or convenient. For instance, you may switch from barbell movements to dumbbell ‘ones, cables, or machines, depending on your preference. The critical point isto ensure that you adhere to the progression ‘Quidelines laid out inthe program. What if | want to switch up the order of the exercises ? its possible, butts essential to keep In mind that you should ‘lays begin with tha mast challenging exercises.” This is because atthe start of your workaut, you have the most energy and are not yet fatigued. Therelore prioritize the muses you want 6 target and improve by starting with those exercises atthe beginning of your sessions. What should be my approach to eating dur the program to achieve maximum gains? [Achioving maximum muscle growth during the program requires ‘9s much attention to nutrition as tothe training plan. Consuming calories in excess of your bdy's maintenance requirements key ‘to maximizing muscle growtn. This involves eating sight mare than what is necessary to sustain your current body weight providing your body withthe fuel it needs to build new. strong muscles, For more detaledInfarmation ane general guidelines on bulking, please refer tothe post below. Can | run the program while on a “cut” (dieting phase) ? Certainly. Although progress may not be as rapid while dieting, the program can stillbe effective If youre a beginner, you can expect to make progress ciese tothe programs prescribed guidelines. However, if youre an experienced iter, you may experience slower progression. This is typieal, ane during dieting as an experienced lifter, the aim should be to maintain muscle mass, which tis program wll assist you In doing, How many sets per muscle group per week are we ‘accumulating’ ? \We're accumulating a minimum of @ sets, upto a maximum of 17 weekly sets for some muscle groups, increasing the sets of the lower-volume exercises as we progress into the fellowing blocks, ‘omeet increasing capacity. Research shows that staying within 10-20 hard sets per muscle group per woek|6, 7.8.9) may be an ‘optimum standard recommendation forinreasing muscle hypertrophy in young, trained athletes. Why are we training each muscle group twice a week? Research shows that weokiy training volume should be spread Uithin a miimum of 2 sessions per week per muscle group. in ‘order to promate superior hypertrophie outcomes (10), This means that there's 2 cap at how much fective training volume’ we can amulate ona per session basis, reason why we wan ta spread total weoky traning volume for each muscle group across ‘multiple days in this case 2] during the week rather than one. PHEASYQUEWhat are “hard sets"? “Viard sets'refer to sets where you work close to or unti"task {allure which isthe point where you cannot compete another repetition withthe same weight without significantly changing your exercise technique. These sets are considered hard’ because ‘they require maximal(or close to maximal) effort when you each failure, How can I tell ifm performing “Hard Sets” ? In orderto tell how close we are to reaching allure” we can ‘analyze bar speed at ary repetition. When we appreach failure ‘muscular fatigue increases exponentially and the speed of the barbell slows down greatly [1] despite the effort being maximal ‘The closer we get to Failure the slower the bar speed will move, nti we ean ne langer exert enough free te move the ead, Why are Hard Sets important for Hypertrophy ? ‘The reason uty sets to falure are important to use asa metric, in ‘order to gauge effort exertion, is because when sets are taken to {allure we maximize the hypertrophic patental a the given taining set[12.18, 4]. Thais why training to(or very close tol failure is necessary when wanting to maximize muscie growth(I5} What should | do after finish the program? \When done with the program you can re-run the same progression ‘by adjusting the loads withthe new achieved strength ivels or by ‘making it more dificult by decreasing the ‘proximity to fallure™ {getting closer tot). personally recommend giving the program ‘multiple runs, especially itt has worked well for you, astm sure youl lean more about the progression the more yo'l play witht (Otherwise, I youl lke to progress to newer blocks, then you can ‘check my link in bio for more inf, wor instoaram com/Pheasyaue For more questions, you con reach out through Instagram DM @Pheasyque, e-mail, orin the TrainHeroic App Chat Group. Ill make sure to answer any doubt you may have on the program! ~ Eugen PHEASYQUEMoesgaard L, Beck HM, Christiansen L, Aagaard P, Lundbye- Jansen Etfects of Periodlzation an Strength and Muscle Hypertrophy in Volume-Equsted Resistance Training Programs: A ‘Systematic Review and Meta-analysis. Sports Med. 2022 Jan 18, di: 10.1007/s40278-071-01886-1. Epub ahead of print. PHI: 35044872, 2. Silva, LM. Neva, HP. Marques, M.C. etal. fects of Warm- Up, Post-Warmm-Up, and Re-Warm-Up Strategies on Explosive Efforts in Team Sports: A Systematic Review Sports Mea 4B, 2285-2289 (2018). htips://dol.org/10.1007/s40278-018-0958-5 3. Fradhin Ad, Zazryn TR, Smoliga JM. Effects of warming-up on physical performance: a systematic review with meta-analysis. J Strength Cond Res. 2010 dan; 24!:140-8. Go 10.1187 ‘JSC.0001Se8181264520. PMID: 19996770, 4. Herman K, Barton C, Mallaras P, Morrissey D. The effectiveness of neuromuscular warm-up strategies, thst require no additonal equipment, fer preventing lower imp injuries curing sports participation: a systematic review. BMC Med. 2012 Jul 19:10:75, dol: 10.1188/741-7015-10-75. PD: 22812375; PMCID: PMCSAOBSES, 6, MeCrary JM, Ackermann Bu, Halaki M.A systematic review of the effects of upper body warm-up on performance and injury. Br Sports Med, 2015 Jul 49414): 835-42. doi 10.1367 Bjsports-20%4-094228. Epub 2015 Feb 18. PMID: 2569461. 6.AA Systematic Review ofthe Effects of bifferent Resista Training Volumes on Muscle Hypertrophy, Journal of Human Kinetics 81:199-210 1. https://weightology.net/the-members-arealevidence-based- ‘uides/set-volume-for-muscle-size-the-ultimate-evidence-8, https:/badyrecompesition camtraining/training-volume- and-muscle-gromth 8. https: /p70sbk carn/2018/09/28/some-thought resistance-training-volume-and-hypertrophy/ 10, Schoenfeld BU, OgbornD, Krieger JW. Dose-response rolationship botwoon wookly resistance training volume and Increases in muscle mass: A systematic review and meta analysis J Sports Se, 2017 Jun-S8{ 1078-1082, dai 10,1080/07640404, 7016. "210197. Epub 2016 Jul 9. PMID: 27433992, 11. Sinches-Medina L, Gonzélez-Badillo JJ. Velocity loss a8 an Indicator of neuromuscular fatigue during resistance training. MedSci Sports Exerc. 2011 Sepi43{9}1725-34. doi 10.1248/ MSS.ab01Se318213/860, PMID: 21811382 12. Baz-ValleE, Fontes-Vilatba M, Santos-Concejero J. Total [Number of SetS asa Training Velume Quantification Method for Muscle Hypertrophy: & Systematic Review. J Strength Cond Res. 2021 Mar 1;38(3):870-878. doi 10.9518/JSC,0000000000002776 mip: s008ssss. 1. Schoenfeld BJ, Grgicv, OgbornD, Krieger JW. Slrength and Hypertrophy Adaptations Between Low vs. High-Loag Resistance Training: A Systematic Review and Meta-analysis. J Strength Cong Res. 2017 Dec:3412}3808-3523, doi 10.1197 ‘Jse.0000000000002200. PMID: 28854787 14, Resistance exercise load does not determine taining mediated hypertrophic gain in young men Cameron J. Mitchell, Tyler A. Churchward-Venne, Daniel W.D. West, Nicholas A. Burd, Leigh Breen, Steven K. Baker, and Stuart M. Philips Journal ot Applied Physiology 2012 13:1, 71-77 15 Burd NA, West DWO, Staples AW, Atherton PJ, Baker JM, et al. (2070) Low-Load High Volume Resistance Exercise Stimulates Muscle Protein Synthesis More Than High-Load Low Volume Resistance Exercise in Young Men. PLOS ONE S18): eT2038, https:/fdo\.org/1.187V journal pone.0012035