The Progressive Overload Program
Ready to set new Personal Records (PRs)?
Here's how -- Track your workouts!!!
Stop guessing in the gym. The key to building real strength and size is progressive overload—the process of gradually increasing the challenge to your muscles.
This program is designed to do exactly that. It guides you on what lifts to do, what rep ranges to use, and exactly what weight to put on the bar by using a simple rep max calculator.
This program builds size and strength through training in the following rep ranges:
Phase One: 5 sets of 4-6 reps
Phase Two: 4 sets of 8-12 reps
Phase Three: 6 sets of 1-3 reps
Phase Four: 3 sets of 10-15 reps
So, how do you know which weight to pick for different rep ranges?
Based on a well-known formula, you can input a weight at any number of max reps, and this sheet will calculate your 1 rep max (RM), 3 RM, 5 RM, and 10 RM weight. You don’t need to know your 1 RM; enter any number of reps to see your predicted weights.
For example, if you can overhead press 95 lbs for 8 reps, this spreadsheet will show you what weight to use for each phase.
Phase One: 5 sets of 4-6 reps at Estimated 5 RM = 105 lbs
Phase Two: 4 sets of 8-12 reps →10 RM = 85-95 lbs
Phase Three: 6 sets of 1-3 reps → 3 RM = 110-115 lbs
Phase Four: 3 sets of 10-15 reps → Under 10 RM = 75-85 lbs
Now that you know how much to stack on the bar, which lifts do you want to PR? The BEST lifts, of course!!!
Who doesn’t want to brag about a PR on these lifts?
This workout focuses on the BIG 5 Compound Lifts:
Bench Press: Engages chest, triceps, and shoulders
Deadlift: Targets hamstrings, glutes, lower back, traps, and core
Overhead Press: Strengthens shoulders, triceps, and upper chest
Pull-Up: Activates latissimus dorsi, biceps, and traps
Squat: Works quadriceps, hamstrings, glutes, lower back, and core
Putting it all together…
The Ultimate Progressive Overload Program
Each phase of the program has 4 days:
Day 1: Chest, triceps, and calves
Day 2: Back, biceps, and glutes
Day 3: Shoulders, forearms, and abs
Day 4: Legs (quads, hamstrings) and low back
Each phase centers on improving your size and strength by utilizing varying rep ranges to challenge your muscles in different ways.
Phase 1 (Days 1-4): HEAVY - The classic 5 x 5 method of 5 sets of ~5 reps using your predicted 5 RM.
Phase 2 (Days 5-8): HYPERTROPHY - Widely cited as the best for muscle growth (hypertrophy), the next 4 days will utilize 4 sets of 8-12 reps around your 10 RM weights.
Phase 3 (Days 9-12): STRENGTH - To get stronger, you need to push to your max, safely, and these workouts use 6 sets of 2-3 reps plus “forced negative reps”; shoot for your 1 RM or predicted 2 RM.
Phase 4 (Days 13-16): RECOVERY - This phase focuses on form, slow negatives with explosive push at higher rep ranges to train your nervous system while “unloading” your muscles.
Complete these 16 workouts taking days off when you need them. You can perform 4 workouts per week, such as the example below, but you don’t have to follow a strict schedule of one round per week.
Monday - HEAVY
Tuesday - Off
Wednesday - HYPERTROHY
Thursday - Off
Friday - STRENGTH
Saturday - RECOVERY
Sunday - Off
