Advanced Program

The program outlined in table 7.5 follows an undulating periodization model in which the repetition count varies with every workout, from 3 to 6 to 9. If you use this program for 6 weeks, each body part will experience the same rep count for two workouts. Start week 1 using weights with which you are confident you can complete the prescribed rep count. Aim for quality of movement and make a realistic determination of what you can handle. That way you minimize soreness and injury and prepare a road map of weight increases that you can follow as you progress. You can stay on the program for up to 12 weeks, as long as you are making progress. The change in the rep count is a great way to stimulate new gains and decrease boredom within a training program.

Multiweek Advanced Strength-Training Program