The Protocol

FAQ

Structure & Split

Choose a 2 day per week schedule if you do 2 or more other structured physical activity sessions. Otherwise, pick 3 days per week.

You must repeat a workout letter inside a 14-day window to stay on track, but no sooner than 7 days.

Movements

Your plan needs 2 movements per muscle group. They can be isolations and/or heavy overlapping compound movements. All your movements should be Your body will have "moneymaker" exercises per muscle group that are the best choices. Moneymakers have these traits:No joint painFeel it in your muscles, not your bones and tendons.Consistent resistanceRepeat it every week with the exact resistance. Bands are out.Can be pushed hard with confidenceAll your focus is on pushing hard, not tricky technique.Hard to cheat by accidentSome exercises can get sloppier every week without noticing.It will take trial and error to find your moneymaker movements initially. movements.

Mouse over a body part to see the recommended exercises.Tap and hold a body part to see the recommended exercises.

Execution

You may add any warmup/mobility drills you like, but nothing is mandatory before the first warmup sets.

Each exercise has just one single top work set, but you must prepare your body to perform it well. Tap/Click each one for specific instruction.

Progression

Log your work set weight x reps for each exercise, nothing else.

Your goal is to beat your best performance. Use a Epley's formula is used to calculate someone's estimated 1 rep max. It's not as accurate above 10 reps and it doesn't guarantee you can lift that estimated max. But it's the most straightforward, practical way to objectively measure a muscle improving in performance inside the muscle building rep range. to quantify this:

(weight × reps × 0.0333) + weight

Example: 100 × 12 reps = 140. Next time, 100 × 13 reps = 143.3. That's 2.4% more, a PR.

+47.3% total+2.0% last session

A good PR is +1-4% on an exercise, creating large progress over time.

You can add Jumps on small muscle group movements are too big unless you get up into 25+ reps. Reps on big compound leg movements become too taxing to perform accurately above 15 reps, so add weight instead. to set PRs.

FAQ
FAQ