CanditoLinearProgramming

ByJonnieCandito Thegoalwiththisprogramistoprovideaverysimplelayoutwithlinearprogression. Thatmeanstheprogramwillnotchangeweektoweek,simplysteadilyincreasingweightwithout alteringothertrainingvariables.Thislackofvariationcanbeusedtoyouradvantageassimplya mentalabreakfrompercentagebasedprogramming,orasanoviceprogramtotakeadvantage ofbeginnergains.However,thereissomevariationwithintheweekfornotjustspecificphysical reasons,butalsoduetothefactthatthepsychologyofalifterplaysahugeroleinhoweffectively strengthcanbedeveloped. Anotherpurposeforthisprogramistogiveyouamoreflexibleregimen.My6week periodizationprogramdoeshaveamorespecificschedule,andIunderstandthatsomepeople mightnothaveanopportunitytocompleteafullcycleuninterrupted. AlsoIwanttosaythatwithanyprogramImakeforyou,Ihaveactuallyuseditpriorto comingupwithit.Becauseanyonecanjustcomeupwitharandomprogram,butIveactually foundthisstyleoftrainingtonotonlybeefficientintheory,butalsoextremelyeffective personally.Thisiswherethosepsychologicalfactorscomeintoplay.AnexampleIllgiveisthat withallofmyprogramsIkeeplowerbodytrainingtoaveryminimalisticoutline.Evenintermsof frequencysomesay3legsessionsaweekisidealforeveryone.Butthetruthisitjustisntthat simple.Yourprogramminghastoputyouinapositionwhereyoucannotonlystimulategrowth viaadequatevolume,butmoreimportantlybeabletofocus100%ofyourenergyintotheheavy lowerbodysessions.Motivationisatrainingvariable.Likeallothervariables,theyare interconnected.Raisethevolume,loading,andfrequencytoohigh?Wellthennotonlyis recovery/riskofinjurynowanissue,butlongtermmotivationisalsodecreased.Mymentality hasalwaysbeenthatsquatsanddeadliftsarenevergoingtobeeasy.Ivenoticedthatsquatting 315lbsx10isstilldifficult,eventhoughIcansquat405+lbsx10.Thesebigliftsrequireyouto bementallyready.InoticedwhenIdidjusttrainlegsmoreoftenwithoutasenseofpurpose becauseitisalwaysdifficult,IwasfoolingmyselfintothinkingIwastrainingadequately.YetI wasntreallyprogressingquickly.WhenIstartedtraining3setsof6repsonsquats,2setsof6 repsondeadlifts,longrestsinbetweensets,focusedonsettingapersonalrecord,thatwas whenIstartedprogressingveryrapidly.Iwentfromsquatting325lbs,to395lbs,to465lbsina periodofabout1.52years.Thiswasdonewithoutbulkingaswell,justgaining1015lbsof bodyweightwhiledecreasingbodyfatpercentage. Thatdoesntmeanthoseexactnumbersofsetsandrepsaremagical,ratheritshows howeffectiveaminimalistsetupcanbe.Ihavesincerefinedmytrainingmethodsintothis linearprogramandthe6weekperiodizationprogram,Ipersonallyneveruseaprogramoutside ofthosetwoformyowntraining.Overall,thisprogramisjustaneffectivewayto implementverysimpleprogrammingforstrength/musculardevelopment.

3DifferentTemplates
Theentiregoalofthisistofocusonsimplestrengthtraining.Thatiswhythereare3 templates,butallofthemincludethesameexactsetupontheheavystrengthdays.However, eachprogramissetuptomodifythevariationdaystoservedifferentpurposes.Thethree templatesarethestrength/controlprogram,strength/powerprogram,and strength/hypertrophyprogram.

Strength/Control
Ofall3templates,thissetupisthemainoneIdrecommendforgeneralstrength.Itis alsoidealforbeginners.WhenIsaybeginners,Imeannewtoseriousstrengthtraining.Ifyou haveabsolutelynoexperiencewithliftingingeneral,thenyoumaywanttogiveyourself6 monthsorsotoliftwithlighterweights.Youwillneedtoknowhowtoperformtheliftssafelywith afullrangeofmotionpriortothis.Asabeginneryoulikelywontbeveryefficientorconsistent withyourform,butIdontwantanyonestartingthisprogramwithoutbeingabletoatleast performtheliftswithproperformusinganemptybarbell. Ianticipatemostpeopleseeingthisprogramwillwanttousethistemplate.Thebeautyin thisformatisthatyouwillnotonlybeliftingwithahighintensitytotakeadvantageofthequick progressionnewliftershave,butalsothepausevariationswillforceyoutostrengthenyourform. NoticehowIsaidstrengthenyourformratherthanlearnproperform.Thatisbecause somethingwhichseemstobedownplayedisthefactthatmaintainingproperformrequiresmore thanskillandevenmobility,italsostrengthinspecificareas.Youmaybeabletosquatdown withyourkneesopeningup,butifyourhipflexors/externalrotators(Igroupthemtogether becausethehipflexorsalsoaidinexternalrotationaswell)areweak,thenoncetheweightgets heavyenoughyourkneeswillcavein. Thegoalwiththecontroldayistodeveloptheskillofthelifts,increasetimeundertension whichwillhelpbuildmuscle,andincreaseeffectivemobilitybystrengtheningform.Another benefit,whichispossiblythemostsignificant,isthecontroldayallowsforlighterweightstobe usedwithoutdroppingtheoverallintensity.Soyoucantrainyoursquatwithoutworryingabout battlingthesamenumberseveryworkoutwhichmaycausementalbarriers.Thisisntjustfor beginners.Pausedliftsareactuallyusedbynotjustbyadvanced,buteveneliteliftersvery often.Sowhileincludingthesevariationscanbeextremelyusefultodevelopformfornovice lifters,itwillalwaysbeeffectivenomattertheexperienceofthelifter.IknowIllconstantlyuse thisexactsetupfordifferentperiodsofmytraininginthefuture. Thisprogramfollowsanupper/lowersplit,whichisgenerallygoingtobemoreeffective thana5daybodypartsplitfornaturalathletesintermsofbuildingstrength/muscle.Isuggest upper/lowerratherthanfullbodyroutinessimplybecausethatsetupcanmakeitdifficultto adequatelytraintheentirebodywithoutlosingfocusduetofatigueneartheendoftheworkouts.

Strength/ControlProgram
MondayHeavyLowerDay Squat3setsx6reps Deadlift2setsx6reps OptionalExercise3setsx812reps OptionalExercise3setsx812reps TuesdayHeavyUpperDay BenchPress3setsx6reps UpperBackExercise3setsx6reps ShoulderExercise1setx6 BicepExercise1setx6 OptionalExercise3setsx812reps OptionalExercise3setsx812reps ThursdayControlLowerDay PauseSquat6setsx4reps PauseDeadlifts(pauserightafterweightcomesofffloor)3setsx4reps OptionalExercise3setsx812reps OptionalExercise3setsx812reps FridayControlUpperDay SpotoPress6setsx4reps PauseUpperBackExercise(pauseatfullcontraction)6setsx4reps ShoulderExercise1setx10 BicepExercise1setx10 OptionalExercise3setsx812reps OptionalExercise3setsx812reps

NoteThesets/repslistedarefortheworkingsets.Thatmeansitdoesnotincludethewarmupsetstobedone priortotheprescribedsets/reps.

ProgressionOfLoading
Tostartfortheheavydays,pickaweightyoucanperformfor3straight6repsets withoutanytrouble.Nowthatisnttosayyoushouldstartwithanextremelylightweight,just makesurethereisnochanceoffailure.Around7580%ofyour1repmaxisgenerallygoingto bewhereyouwanttobegin.Sosomeonewhobenches225fora1repmax,wouldworkwith anywherefrom170180. Forthecontrolday,therulesarethesame.Forthe6setsof4reps,makesureyoucan comfortablycompletetheweightyoustartoutwithaswell.Theweightisgoingtobelighterthan yourheavydaysinceyouareperformingsomanysetsandthepausevariationsmakeitmore difficult.Sotypicallyforthepausesquats,pausedeadlifts,spotopresses,andpauseupper backmovements,youllbeusingaround70%ofyournormal1repmaxinthoselifts. Nowasfarasprogression,eachweekadd010pounds.NowIknowyourfirstthought isprobablywhyinclude0?Wellthetruthisoftentimesoneofthemainlifts,usuallythebench press,,willdevelopslowerthanthelowerbodyliftsduetolessweight/forcebeinginvolved.This maycauseyoutowanttotaketwoweekstoincreasebythesmallestincrementyourgymhas available(5lbsformostpeopleinstandardgyms).Andalso,sometimesyoumayfeelgreatone week,andwanttothrowon10morepoundsthanlastweek.Thisisverypossibleifyouarea beginner,areonabulk,orarejustusuallynottrainingforstrengthwith100%focusthroughout theyear.Butgenerallyspeaking,addingthesmallestincrement(5lbsformost)eachweekwill bethegoalforeachlift.Overalltheendgoalisthattheheavydayswillbeveryintense sessionswhereyouhavetoput100%ofyourfocusintoeachworkingset.Thefirst coupleweekswillbeeasiertobuildintoit,but Youmaybethinking,doesthisprogressionapplytothecontroldays?Theanswer isyes,youwanttoprogressinthepausevariationsaswell.Butlikethemainlifts,Ileaveitopen to010poundsbecauseyouneedtolistentoyourbody.Theheavydaysshouldbeintenseafter acoupleweekssooddsareyoullbefairlysoregoingintothesecontroldays.Soifthatisthe case,thenyoucanadjustbynotraisingtheweightforthecontrolsessiontomatchtheweekly raiseinthenormallifts.Thenfromthereyoucouldstartraisingboththestandardheavyliftsand controlliftsatthesamerateagainwiththediscrepancyincreasedbetweentheheavy/control days.Thecontroldaysshouldbechallengingoverallbutyoushouldneverbeatserious riskofactuallymissingarep.Theheavydaysshouldbewherethelimitsarebeingpushedat thestartoftheweek.

AccessoryExercises
Iintentionallywanttoleavetheexercisesbesidesbench,squat,anddeadlifttobeopen foryoutochoose.Fortheshoulder,upperback,andbicepexercisesIsuggestyoupicka movementandstickwithitforatleast4weeks.Soforexampleifyouchoosetouse dumbbellrowsforupperback,stickwithitforatleast4straightweeksratherthanswitching everyweekorso.Bystickingwithamovementitallowsyoutomasteritwhilefocusingon progression.ButthenIalsodontwantyoutobetoolimited,whichiswhyafter4solidweeks ofdumbbellrowing,thenyoucoulduseanothermovement,likeweightedpullupsforexamplefor theupperbackexercise. Asfarasprogressiongoesfortheaccessorylifts,itcandependonthelift.Forthe upperbackmovement,thegoalistoincreaseby010lbseachweekjustlikethebench press.However,withtheshoulderandbicepmovements,progressionwillbeslower. Remember,thesemovementsarejustdonewithonepeaksetafterthemainbench/backwork, sothegoalistousethemtojustcompleteyouroverallupperbodydevelopment.Shoulderand bicepliftswillalmostalwaysprogressslowerregardlessofsetupincomparisontothebench press/upperbackliftsforavarietyofreasons..Withthisinmind,progressionforthe shoulder/bicepmovementsshouldbeat010lbspereach3weekperiod.Sotorecap,for themainliftsyoulltrytoincreaseeveryweekifpossible,butontheselifts,every3weeksbump uptheweight.
SuggestedExercisesForAccessoryLifts UpperBackExercises 1.Dumbbellrow 2.Weightedpullup 3.Barbellrow 4.Anymachineupperbackmovement ShoulderExercises 1.Seateddumbbellpress 2.Standingdumbbellpress 3.Militarypress 4.Seatedbarbellpress 5.Anymachineshouldermovement BicepExercises 1.Dumbbellcurl 2.Hammercurl 3.Barbellcurl 4.Anymachinebicepmovement

OptionalExercises
Themainliftsandaccessorymovementsarethefocusofthisprogram.Thegoalisto masterthebasics.However,thatdoesntmeanyouhavetoexcludeanyotherexercises altogether.AsIsaidinthebeginningofthiswriteup,thereneedstobeabalancebetween simplicityandplasticitywhenitcomestoprogramming.Theoptionalexercisesallowforyou tonotworryaboutnumberstoomuch,justlift.Italsoallowsforyoutoadjustbasedonhow youarefeelingforthatparticularday,youcanchangewhichoptionalmovementsyou choosefromoneworkouttothenext.Havesomeshoulderimbalancescausingdiscomfort? Wellthenthrowinsomelightexternalexercisesalongwithareardeltmovement.Simplyhaving thisflexibilitywithintheprogramwillhelpmentallyaswell.Ifyouwanttojustpumpyourselfup withsomelateralraisesforyourdelts,ormaybewantsometricepisolationthenyoucanworkit in.Thesemovementscanbeeitherisolationorcompoundlifts.AlsonotethatareasonI dontincludedirecttricepworkisbecausethepressingmovementstaxthetricepstoagreat extent,usuallyextratricepworkcanimpederecovery.Onpullingmovementsthisusuallywont bethecasebecausethebicepsarerarelyactuallythelimitingfactorofabackmovementasthe tricepscanbeinapressingexercise.Sothatiswhydirectbicepworkisincludedinthe accessorylifts,whiletricepsarelefttotheoptionalexercises.
ExamplesofOptionalExercises(notlimitedtothislist) UpperBody 1.Reardeltfly 2.Triceppushdown 3.Closegripbench 4.Pullups(assumingyouareusingarowasyourmainbackmovement) 5.Machinebackmovements(focusingoncontraction) 6.Extremelystrictdumbbellcurl 7.Inclinecablefly 8.Inclinedumbbellpress 9.Lateralraises 10.Facepulls LowerBody 1.Calfraises 2.Hamstringcurls 3.Frontsquats(performedwithrelativelylightweight) 4.StiffLeggedDeadlift 5.Singleleggedlegpress 6.Overheadsquats 7.SnatchGripDeadlift NoteTheseareinnoparticularorder.Justalistofsomeexercisesthatcouldfitwellintotheprogram.

ResettingAfterHittingFailure
Sincethisisalinearprogram,andyouarepushingyourselfontheheavydays,youwill eventuallyhitapointwhereyoumissaweight.Oncethishappens,droptheweightby15 poundsforthenextweek.Thatisjustforaparticularlifttoo.Soifyoujustmissasquatset butareabletostilldeadliftthe2setsfor6repseach,thenkeepthedeadliftprogressionthe sameasyoudropthesquatweight.Fluctuationsofliftsareverycommonandifyoutrytohold backallofyourliftsforthesakeofbeingeven,thenyouwillessentiallyholdyourselfbacktothe weakestlink.Generallytheweaklinkwillcomeupinduetimeanyway,sothereisnoneedto forceit. Nowonceyouhavehadtoresettheweight3timesonalift,thenyouneedto startprogressingevery2weeks.Thiswilllikelytakeyoualongtimetoevenreachthispointif youareabeginner,butifyoudo,thenallowingforslowerprogressionisthebestwaytohandle thissituation.Also,ifyouarestartingasamoreexperiencedlifter,youmaywanttoconsider takingthisapproachfromthestart.Ipersonallyprefertogivemybench2weeksattimesto progressbutevennowatmystrength,Iamstillcomfortablebumpinguptheweightweekto weekinthesquatanddeadliftforshortperiodsoftime.Ifyoufailmorethan3times progressingevery2weeks,thenthatiswhyyouneedtotakeabreakfromtheprogram. ThiswouldbewhenIrecommendmy6weekperiodizationprogram.Youcanactuallyuseboth oftheseverywellbyusingthe6weekcycletotakeabreakfromthislinearprogram.Fromthere Igenerallysuggestyourun3straight6weekcyclesifyoucan,butalsoyoucanalternate betweenthetwohoweveryouseefit.

WarmingUp
Allofthesetslistedarenotincludingwarmupsets.Whenitcomestowarmingupyou canuseothermovementsifyoudlike,buttherequirementistosimplytakethetimetogradually increaseweightwiththemovementitself.CheckonmychannelHeavyLowerBodyWorkout (everyrep/set)foranexampleofhowIwarmup.Yourwarmupwilllikelynottakeaslongas mineifyourworkingsetsaresomewhereinthe200300poundrange.Ifyoudohavesomejoint soreness,itwillbeagoodideatothrowinsomeextrawarmupdrills.

Diet
ForthisprogramallthatIaskisthatyouareeatingatleastatmaintenancecaloriesand aregettinganadequateamountofprotein.However,Ifyouareabove15%bodyfatbya considerableamount,thenyouwillstillbeabletogainstrengthwhilegraduallylosingweight.But ifyouarerelativelylean,Idontwantyoutobulkintoobesity,ratherjustgraduallygain weight/strength.Youcanalsosimplyrecomponthis,whichisusuallywhatIpersonallyam doing.Isuggestinmy6weekprogramtoeat3scoops(2535grams)ofwheyproteinadayfor thosewhodontwanttometiculouslytrackmacronutrients.Thatguidelineapplieshereaswell.

Thebrandofwheyproteindoesntmatteraslongasithasenoughgramsperservingso youarentbeingshortchanged.Thengetsomecheapmonohydratecreatineifyoudlike.I personallydontuseitasitdoesnothingforme,butscientificresearchhasrepeatedlyshownit canbeveryeffectiveformanypeople.Boththewheyproteinandcreatineareverycheap relativelyspeaking.Apreworkoutmighthelpmentallybutisabsolutelynotanecessity.

RestInBetweenSets
Thisisoneofthemostcommonlyoverlookedissueswhenitcomestostrengthtraining. Ifyouarenotrestingenoughinbetweensets,thenyouwillnotbeabletoprogress.Youneed fullrestinbetweensetstoensureyouareabletocompletetheworkouts.Thisusually meansanywherefrom310minutesinbetweeneachworkingset.Ihavehadtimeswhereafull 15minuteswasneededsojustmakesureyouarerestinghoweverlongyouneedtobe100% focusedforthenextset.Forthecontrolsessionsyoulikelywillonlyneedaround3minutesin betweensetstofullyrecoverastheweight/intensitywontbequiteashighastheheavydays. Theonlyexceptionstothisruleofallowingforfullrecoveryaretheoptionalexercises.While performingthosemovementsyoucanrestshorterintentionallytoincreasetheintensitywhile usinglighterweights.ThatisactuallyusuallywhatIrecommend,havingjust12minutesin betweensets. Ifyouwanttomakeyourworkoutsshorter,youcansupersetupperbody movements.NowIdontmeanthatyoushouldbench,thenimmediatelystartyourback movement.Ratherstillgiveyourselfsometimeinbetween,justalternatebetweenthe movementstoallowtheworkouttogoquickerwithoutcompromisingrecoveryforaparticularlift. Soforagivenupperbodyworkoutsupersetbench/back,shoulder/curl,andthenthetwooptional movements.Youdonthavetodothisifitisntconvenientforyouatyourgymorifyousimply dontpreferit,butasIsaiditisjustawaytomakethetrainingsessionsabitmoreefficientin termsoftimemanagement.Thiswillworkwellonupperbodylifts,butofcoursethiswillnotbe agoodideawhenitcomestosquats/deadlifts.

Strength/Power
AsIpreviouslyexplain,chancesaremostofyouwillprimarilywanttousethe strength/controlprogram.Thisversionsstrengthdayisthesame,actuallytheonlydifferencein thisprogramisthelowerbodyvariationday.Insteadofcontrolitisfocusedondeveloping explosiveness.Thiscanbebehelpfulnotonlytoensurefasttwitchfibersareadequatelytrained withouthavingtouseheavyweightsrelativetoyourmax,butalsototrainthenervoussystem. Thisisobviouslygoingtohelpwithathleticactivitieslikeincreasingyourverticalleap orsprintacceleration.Italsohelpyourmaxliftsaswellofcourseasmaxstrengthandpower arestronglyinterconnected(Ihavea3638inchstandingverticalfromfocusingalmostentirely onstrength).Butoverallyoudonothavetoincludeexplosivetrainingifyourgoalisjuststrength, ratheritisjustanothertoolyoucanutilize.

Strength/PowerProgram
MondayHeavyLowerDay Squat3setsx6reps Deadlift2setsx6reps OptionalExercise3setsx812reps OptionalExercise3setsx812reps TuesdayHeavyUpperDay BenchPress3setsx6reps UpperBackExercise3setsx6reps ShoulderExercise1setx6 BicepExercise1setx6 OptionalExercise3setsx812reps OptionalExercise3setsx812reps ThursdayPowerLower WeightedExplosiveExercise#16setsx4reps WeightedExplosiveExercise#26setsx4reps OptionalExplosiveExercise5setsx4reps OptionalExplosiveExercise5setsx4reps FridayControlUpperDay
(seenoteatbottomofpage)

SpotoPress6setsx4reps UpperBackExercise(pauseattopoflift)6setsx4reps ShoulderExercise1setx10reps BicepExercise1setx10reps OptionalExercise3setsx812reps OptionalExercise3setsx812reps

NoteThereasonwhythereisnopowerupperbodydayisbecausetherangeofmotionusedforupper bodymovementsissmallerandtheresimplyarentmanyeffectiveexplosiveuppermovementsthatallowfor consistentprogressiveoverload.ThisisascenarioinwhichImustputasidetheoryandrecognize practicality.Ifyoudohavebands/chainstoprovideaccommodatingresistance,avarietyofmedballsand otherequipment,thenyoucanincludeapowerupperday.Buttheoverwhelmingmajorityofpeoplewillnot havethisnorwillitbeworththeirtimetotrytomakeitwork.

WeightedExplosiveExercises 1.BarbellJumpsquat 2.Boxjump 3.Powerclean 4.Speeddeadlifts(deadliftswith5070%ofmaxperformedexplosively) 5.Speedsquats 6.Trapbarjump 7.Dumbbelljumpsquat 8.Dumbbelllungejump 9.Anymachinewhichallowsforanexplosiveconcentricportionoflift. UnweightedExplosiveExercises 1.Squatjump(jumpingusingsquatstancewidth/depth) 2.Boxjump 3.Broadjump 4.Oneleggedboxjump 5.Oneleggedbroadjump 6.Anyotherjumpvariation notethesejumpsareperformedformaxpower,sojumpashigh/faraspossibleoneachrep ratherthanjustgoingthroughthemotions.

Strength/Hypertrophy
Thisprogramismoreforbodybuilding,althoughIwillsaythatthestrength/control programwilldevelopmusculaturejustfineaswell.Thedifferencesbetweentheseprograms areverysubtle.Themajordistinctionforthehypertrophydayisthatithasahighervolume overall.Thereisalsoslightlymorevariationonthehypertrophydays.Forthedeadliftvariation,I recommendeitherstiffleggeddeadlifts,deficitdeadlifts,orsnatchgripdeadlifts.Forthechest pressingmovements,Istronglyrecommendprioritizingdumbbells.

Strength/HypertrophyProgram
MondayHeavyLowerDay Squat3setsx6reps Deadlift2setsx6reps OptionalExercise3setsx812reps OptionalExercise3setsx812reps TuesdayHeavyUpperDay BenchPress3setsx6reps UpperBackExercise3setsx6reps ShoulderExercise1setx6 BicepExercise1setx6 OptionalExercise3setsx812reps OptionalExercise3setsx812reps ThursdayHypertrophyLower EitherBackSquatOrFrontSquat5setsx8reps DeadliftVariation3setsx8reps HamstringCurl3setsx12reps CalfRaise5setsx15reps OptionalExercise4setsx812reps OptionalExercise4setsx812reps FridayHypertrophyUpper ChestPress(flatordecline)4setsx8reps InclineChestPress4setsx8reps UpperBackExercise#14setsx8reps UpperBackExercise#24setsx8reps ShoulderExercise3setsx10reps BicepExercise3setsx10reps OptionalExercise4setsx812reps OptionalExercise4setsx812reps

Thankyou
Iwanttoendthisprogrambysimplysayingthankyoubecauseoddsareifyou downloadedthis,youareasupporteroftheCanditoTrainingHQyoutubechannel.Every like/comment/viewhasallowedformetotakethetimetospreadthisinformationonhowto properlytrainintheweightroom.Ifyoufindthisprogramtobehelpful,youcandonatewhatyou thinkitisworthtoyou,butifnot,justpleaseshareitwithyourfriendstogetthewordout. Thisoutlineisjustgivingyouanopportunitytomakeyourselfstronger.Lifthardwith focusandassumethatyouwillgetstrongerwitheachworkout,eachsessionisslightly modifyingyourbodycompositionandbuildingupyourstrengthwherethelastoneleftoff.Ifyou fullyexpecttoaddweightovertimeontothebar,ratherthanjusttrytoworkoutforthesakeof doingsolike99%ofpeopleinthegym,youwillseeincredibleprogress. Update11/18/13

3DayRoutine
Tomaketheseprogramsintoa3dayroutine,simplykeepbothheavydaysandalternate thevariationday.Soifyouareonthestrength/controlprogram,thefirstweekwouldbeheavy lower,heavyupper,controllower.Thenthenextweekheavylower,heavyupper,controllower. AlsothiswouldbeonaMonday/Wednesday/Fridayschedule.Thiswillbeextremelyefficient foranyonewithlimitedtimededicatedtowardstraining.