Accesory Lifts:

Muscles/Planes of Motion Exercises

Back:
Horizontal Pull
Horizontal Pull
Horizontal Pull
Horizontal Pull
Vertical Pull
Vertical Pull
Vertical Pull
Vertical Pull

Chest:
Hor Push:
Hor Push:
Hor Push:
Hor Push:
Flys:
Flys:

Shoulders:
Vertical Push
Vertical Push:
Lateral Raise:
Lateral Raise:
Face Pulls:
Face Pulls:
 Hamstring:
Hip Hinge Variant
Hip Hinge Variant
Hip Hinge Variant
Knee Curl
Knee Curl
Knee Curl
Knee Curl

Quads:
Squat Variant
Squat Variant
Leg Press Variant
Leg Press Variant
Knee Extension
Knee Extension

Biceps:
Elbow Flexion
Elbow Flexion
Elbow Flexion
Elbow Flexion
Elbow Flexion
Elbow Flexion

Triceps:
Elbow Extension
Elbow Extension
Elbow Extension
Elbow Extension
Elbow Extension
Elbow Extension
Sets Week 1: Week2: Week3: Week4: Week5: Week6:
Week7: Week8: Week9: Week10: Week11: Week12:
Bi-Weekly reps for accesory exercises:

Week 1: 4 x 12-15
Week 2: 4 x 10-12
Week 3: 4 x 8-10
Week 4: 3 x 8 (Deload)
Examples:

Wave Loading Progression: 4 sets , 4;5;6 reps (Pick weight that you can
Week 1: Sumo Deadlift - 90 kg 4 sets x 6 reps @ RPE 9.5
Week 2: Sumo Deadlift - 92.5 kg 4 sets x 5 reps @ RPE 9.5
Week 3: Sumo Deadlift - 95 kg 4 sets x 4 reps @ RPE 9.5
Week 4: Sumo Deadlift - 90 kg 3 sets x 4 reps @ RPE 9.5 (Deload: drop a set and use fir

Week 5: Sumo Deadlifts - 92.5kg 4 sets x 6 reps @ RPE 9.5 (New cycle add 2.5 kg to 5 k
Week 6: Sumo Deadlifts - 95kg 4 sets x 5 reps @ RPE 9.5
Week 7: Sumo Deadlifts - 97.5kg 4 sets x 4 reps @ RPE 9.5
Week 8: Sumo Deadlift - 92.5 3 sets x 4 reps @ RPE 9.5 (Deload: drop a set and use first
Week 9: Sumo Deadlifts - 95kg 4 sets x 6 reps @ RPE 9.5 (New cycle add 2.5 kg to 5 kg
Week 10: Sumo Deadlifts - 97.5kg 4 sets x 5 reps @ RPE 9.5
Etc

Wave Loading Progression: 4 sets , 12;10;8 reps (Pick weight that you c
Week 1: Hack Squat - 65kg 4 sets x 12 reps @ RPE 9.5
Week 2: Hack Squat - 67.5kg 4 sets x 10 reps @ RPE 9.5
Week 3: Hack Squat - 70kg kg 4 sets x 8 reps @ RPE 9.5
Week 4: Hack Squat - 65gkg 3 sets x 8 reps @ RPE 9.5 (Deload: drop a set and use first

Week 5 (New Cycle reset from the beginning): Hack Squat - 67.5kg 4 sets x 12 reps @ R
Week 6: Hack Squat- 70kg 4 sets x 10 reps @ RPE 9.5 (try to add weight and hit 10 rep P
Week 7: Hack Squat - 72.5kg 4 sets x 8 reps (try to add weight and hit 8 rep PR for the s
Week 8: Hack Squat - 67.5kg 3 sets x 8 reps @ RPE 9.5 (Deload: drop a set and use firs

Week 9 (New Cycle reset from the beginning): Hack Squat- 70kg 4 sets x 10 reps @ RPE
Week 10: Etc

Wave Loading Method 3: 4 sets , 10;8;6 reps (Pick weight that you cand
Week 1: Romanian Deadlift - 65kg 4 sets x 10 reps @ RPE 9.5
Week 2: Romanian Deadlift - 67.5kg 4 sets x 8 reps @ RPE 9.5
Week 3: Romanian Deadlift - 70kg kg 4 sets x 6 reps @ RPE 9.5
Week 4: Romanian Deadlift - 65kg 3 sets x 6 reps @ RPE 9.5 (Deload: drop a set and us

Week 5 (New Cycle reset from the beginning): Romanian Deadlift - 67.5kg 4 sets x 10 re
Week 6:Romanian Deadlift - 70kg 4 sets x 8 reps @ RPE 9.5 (try to add weight and hit 8
Week 7: Romanian Deadlift - 72.5kg 4 sets x 6 reps (try to add weight and hit 6 rep PR f
Week 8: Romanian Deadlift - 67.5kg 3 sets x 6 reps @ RPE 9.5 (Deload: drop a set and

Week 9 (New Cycle reset from the beginning): Romanian Deadlift - 70kg 4 sets x 10 rep
Week 10: Etc
eight that you cand do 3 sets of 6 reps RPE @ 9.5 on the last set max)

drop a set and use first week of the cycle weight for the lower rep in the rep range)

ycle add 2.5 kg to 5 kg if you can)

rop a set and use first week of the cycle weight for the lower rep in the rep range)
 le add 2.5 kg to 5 kg if you can)

weight that you cand do 4 sets of 12 reps RPE @ 9.5 on the last set max)

op a set and use first week of the cycle weight for the lower rep in the rep range)

g 4 sets x 12 reps @ RPE 9.5 (try to add weight and hit 12 rep PR for the same RPE)
weight and hit 10 rep PR for the same RPE)
d hit 8 rep PR for the same RPE)
drop a set and use first week of the cycle weight for the lower rep in the rep range)

4 sets x 10 reps @ RPE 9.5 (try to hit even bigger PR like 5kg after the deload)

ght that you cand do 4 sets of 10 reps RPE @ 9.5 on the last set max)

ad: drop a set and use first week of the cycle weight for the lower rep in the rep range)

67.5kg 4 sets x 10 reps @ RPE 9.5 (try to add weight and hit 10 rep PR for the same RPE)
add weight and hit 8 rep PR for the same RPE)
ght and hit 6 rep PR for the same RPE)
eload: drop a set and use first week of the cycle weight for the lower rep in the rep range)

- 70kg 4 sets x 10 reps @ RPE 9.5 (try to hit even bigger PR like 5kg after the deload)
Progression for accessory lifts (For intermediate athletes):
Double Progression Method: 4 sets, 8-12 reps (just an example)
Week 1 Lunges 50lbs x 8, 8, 8, 8
Week 2 Lunges 50lbs x 10, 9, 8, 8
Week 3 Lunges 50lbs x 10, 10, 10, 10
Week 4 Lunges 50lbs x 8, 8, 8 (Deload: drop a set and use the lowest rep in the
Week 5 Lunges 50lbs x 12, 12, 12, 11
Week 6 Lunges 50lbs x 12, 12, 12, 12 (this means next time increase weight and
Week 7 Lunges 55lbs x 8, 8, 8
Week 8 Lunges 55lbs x 8, 8, 8 (Deload) so 55lbs x 4 sets x 8-12 becomes 55 x 3
Week 9 Lunges 55lbs x 10, 10 ,9, 8 etc
n example)

e the lowest rep in the rep range. But keep the intensity (weight) the same) - so 50lbs x 4 sets x 8-12 b
50
me increase weight and decrease reps next workout)

x 8-12 becomes 55 x 3 sets x 8


50lbs x 4 sets x 8-12 becomes
50 lbs x 3 sets x 8 reps
Progression for accessory lifts (For adv
Triple Progression Method: 3-5 sets , 8
Week 1 Lunges 50lbs x 8, 8, 8
Week 2 Lunges 50lbs x 10, 9, 8
Week 3 Lunges 50lbs x 10, 10, 10
Week 4 Lunges 50lbs x 8, 8, 8 (Deload) s
Week 5 Lunges 50lbs x 12, 12, 12 (this m
Week 6 Lunges 50lbs x 12, 12, 11, 11 (h
Week 7 Lunges 50lbs x 12, 12, 12, 12 (th
Week 8 Lunges 50lbs x 8, 8, 8, 8 (Deload
Week 9 Lunges 50lbs x 12, 12, 12, 12, 12
Week 10 Lunges 55lbs x 8, 8, 8 (here we
Week 11 Lunges 55lbs x 10, 10, 9
Week 12 Lunges 55lbs x 8, 8, 8 (Deload)
Week 12 Lunges 55lbs x 12, 11, 11
Week 13 Lunges 55lbs x 12, 12, 12 (this
Week 14 Lunges 55lbs x 12, 12, 12, 12, 1
Week 15 Lunges 55lbs x 12, 12, 12, 12, 1
Week 16 Lunges 55lbs x 8, 8, 8, 8 (Delo
Week 17 Lunges 55lbs x 12, 12, 12, 12 (
Week 18 Lunges 55lbs x 12, 12, 12, 11, 1
Etc
cessory lifts (For advanced athletes):
Method: 3-5 sets , 8-12 reps (just an example)
0lbs x 8, 8, 8
0lbs x 10, 9, 8
0lbs x 10, 10, 10
0lbs x 8, 8, 8 (Deload) so 50lbs x 3-5 sets x 8-12 becomes 50lbs x 3 sets x 8
0lbs x 12, 12, 12 (this means next time increase by one set)
0lbs x 12, 12, 11, 11 (here we added a set so now we have 4 sets)
0lbs x 12, 12, 12, 12 (this means next time increase by one set)
0lbs x 8, 8, 8, 8 (Deload) so 50lbs x 3-5 sets x 8-12 becomes 50lbs x 3 sets x 8
0lbs x 12, 12, 12, 12, 12 (this means next time decrease the sets to 3 but this time add 5lbs)
55lbs x 8, 8, 8 (here we increased the weight and decreased the sets back to 3. From here we need to
55lbs x 10, 10, 9
55lbs x 8, 8, 8 (Deload) so 50lbs x 3-5 sets x 8-12 becomes 50lbs x 3 sets x 8
55lbs x 12, 11, 11
55lbs x 12, 12, 12 (this means next time increase by one set)
55lbs x 12, 12, 12, 12, 10
55lbs x 12, 12, 12, 12, 11
55lbs x 8, 8, 8, 8 (Deload) so 50lbs x 3-5 sets x 8-12 becomes 50lbs x 3 sets x 8
55lbs x 12, 12, 12, 12 (this means next time increase by one set)
55lbs x 12, 12, 12, 11, 10
me add 5lbs)
From here we need to start progressing again.)
 Occlusion Training (only on deload weeks and on isolation movements)

Blood Flow Restriction training when performed properly allows one to use m

injured and can only use very light weights or for trainers who are undergoi
BFR can be performed for the thighs, calves, upper arms, and forearms using a bloo
To occlude the thighs and upper arms, wrap at approximately 70% of maxim
BFR on deload weeks is the perfect way to keep strength and hypertrophy g

Protocol and progression:

Do an isolation movement such as curls or leg extensions for 4 sets of 30, 1

Protocol: 40-50% of what you normally would lift during your normal training week:
1 sets: 30 reps
2 set: 15 reps
3 set: 15 reps
4 set: 15 reps

Rest: 30 seconds
Wrap Tension: 7 out of 10 tightness. You don`t want to feel numb or to feel t
Failure can be hit on set 3 and/or 4 but it`s not advisable to hit failure on se

Progression: If the total of 75 reps cannot be completed, repeat the weight next workout
If completing the 75 reps isnt SIGNIFICANTLY hard, increase the resistance
Other than that, general rules of weight and / or exercise progression are in

Caution: Keep the knee wraps or cuffs all 4 sets!

Extra:
BFR BFR this
solves has problem
huge implications
and becausefor rehab. Injuried
of those individuals
great growth often respon
hormone canno

From a post-surgical perspective. During periods of non-weight bearing, BFR

When post-surgical patients cant perform heavy loaded exercises, BFR solv
Now those low level strength moves you are limited to during early rehab
Blood flow restriction (BFR) training involves cutting off venous blood flow o
Biggest benefit of BFR training actually seems to be notable increases in str
It causes a high degree of muscle activation (rivaling heavy lifting) and caus
You can almost think of it as free volume. You get all the upside of lifting
You can add low-load BFR to your current training program to get stronger,
Or, if youre having issues with recovery, you can sub out some (not all) of y
on movements)

y allows one to use much lower weights than normal training protocols and still achieve sizable anabolic training

rs who are undergoing a deload phase in their training cycle. BFR training allows you to still make gains using l
d forearms using a blood pressure cuff or tightly wrapped knee wraps (more practical).
mately 70% of maximum tightness around the uppermost part of the muscles. To occlude the calves or forearms
h and hypertrophy going while allowing your body to recover.

ns for 4 sets of 30, 15, 15, 15 reps focus on squeezing, with 30 seconds of rest between sets, using 40-50 perce

mal training week:

eel numb or to feel tingly sensation!

e to hit failure on set 1 or/and 2.

weight next workout (unless less than 50 reps were completed then lower the weight).
ease the resistance next time.
e progression are in play.

ividuals
wth often responses,
hormone cannot loadweve
a muscle
seenor jointchanges
rapid with maximal loads
in many needsuch
injuries to builid strength
as tennis andpatellar
elbow, hypertrophy.
tendonitis, a

-weight bearing, BFR has been shown to be highly effective at minimizing the loss of strength and muscle mass
d exercises, BFR solves the strength problemwithout using any exercises outside the surgeons protocol.
o during early rehab can actually create strength and hypertrophy gains.
venous blood flow out of a limb, but still allowing arterial blood flow into a limb
able increases in strength when its added to heavy training.
eavy lifting) and causes virtually no muscle damage, making it essentially free volume to help you get stronge
the upside of lifting heavy, but itswayeasier to recover from.
ram to get stronger, faster without compromising recovery.
ut some (not all) of your heavy training for low-load BFR and get the same strength increases without taxing you
 sizable anabolic training responses.

o still make gains using light weights while giving your joints, ligaments, and tendons a break from heavy lifting

de the calves or forearms wrap at approximately 70% of maximum tightness just below the knee or elbow.

n sets, using 40-50 percent of what you would normally lift. Perform this 1-3 times per week.

andpatellar
ow, hypertrophy.
tendonitis, and muscle strains.

rength and muscle mass.

surgeons protocol.

e to help you get stronger without compromising recovery.

reases without taxing your ability to recover to nearly the same degree.
break from heavy lifting.

the knee or elbow.

Deloads:
Wave Loading Progression: Every 4th week is deload.
Double Progression Method: Every 4th week is deload. +(Blood Flow Restriction for
Triple Progression Method: Every 4th week is deload. +(Blood Flow Restriction for is
od Flow Restriction for isolation movements.)
Flow Restriction for isolation movements.)
Rest times:
Accessory lift or Single Joint Lifts (Double progression,Triple Progression): around
Main compoud movement or Multiple Muscle Group Lifts (Wave Loading Method,R
BFR: 30 seconds

http://journals.lww.com/nsca-jscr/Abstract/publishahead/Longer_inter_set_rest
Study by Brad Schoenfeld show that even in hypertrophy rep range 8-12 its be

In the new research done in November 2015 they compared effects of short rest intervals normally ass
So they took 21 young resistance-trained men and compared what happens if they rest 1-minute rest i
All other training variables were kept the same. And for the 8 weeks study these guys did 3 total body
The workouts had 7 different exercise for 3 sets of 8-12 repetition max.
After the study they tested strength (1RM bench press and back squat), muscle endurance (50% 1RM b
Maximal strength was greater for both 1 RM Squat and Bench press for 3 rest period group.
Muscle size was significantly greater for the longer group as well compared to the short resting interv
Both groups saw significant increases in local upper body muscle endurance with no significant differ
The present study provides evidence that longer rest periods promote greater increases in muscle stre
rogression): around 2 minutes
ve Loading Method,Reverse Pyramid Training) : 3-5 minutes

nger_inter_set_rest_periods_enhance_muscle.96670.aspx
ep range 8-12 its better to rest 3 min than 1 min. Better results in the LONG rest period group.

est intervals normally associated with bodybuilding training vs. long rest intervals strength training on muscular adaptations.
they rest 1-minute rest intervals (SHORT) and 3-minute rest intervals (LONG) between sets.
se guys did 3 total body workouts per week.

le endurance (50% 1RM bench press to failure), and muscle thickness.

period group.
o the short resting interval one.
with no significant differences noted between rest periods.
r increases in muscle strength and hypertrophy in young resistance-trained men.
est period group.

n muscular adaptations.
Main selection of exercises:

Back:
Pullup variation (chin up,wide grip,neutral grip) (main movement)
Bentover Barbell Row
Moto Row
Neutral Grip Pulldown
Lat Pulldown
Neutral Grip Cable Row
Unilateral Seated Cable Row
Smith Machine Row
DB Row
Seal Row\Pendlay Row
Cable Pullover

Chest: Shoulders:
Flat Barbell Press (main movement) Standing Barbell OHP (main mov
Flat or Incline DB Unilateral Standing DB OHP
Cable Flyes Seated DB Shoulder Press
Pec Deck Arnold Press
Dips Cable or DB Lateral Raise
Reverse Delt Flys (Machine , Cabl

Quads: Hams:
Barbell Squat (main movement) Sumo Deadlift (main movement)
Front Squat Conventional Deadlift
Hack Squat Romanian Deadlift
Leg Press Seated Leg Curl
Leg Extension Lying Leg Curl
Bulgarian Split Squat
Lunges

Abdominals:
Cable Crunches
Decline Bench Weighted Crunch
Flat Bench Leg Raises
Hangin Leg Raises
Cable Side Bend
Ab Wheel Rollouts
Plank
 Biceps: Traps:
Barbell Curl Face Pulls
Cable Curl Shrug variation (barbell or dumbell)
DB Supinating Curl
Bayesian Curl
Cable Rope Hammer Curl
DB Hammer Curl

Triceps:
rbell OHP (main movement) CGBP (main movement)
anding DB OHP V-Bar Pushdown
houlder Press Overhead Rope Cable Extension
Rope Pushdown
Lateral Raise Unilateral Cable Triceps Pushdown
t Flys (Machine , Cables or Db`s)

Calves:
ift (main movement) Standing Calf Raise
al Deadlift Seated Calf Raise
l or dumbell)

Glutes:
Barbell Hip Thrust
Cable Glute Kickback
Hip Abductor
Reverse Hyperextension
Cable Pull Through