Freshmen 1 x 20 Progression

1 x 20 1 x 15 1 x 10

1 x 20
1 x 20 1 x 15
1 x 15
1 x 15 1 x 10
1x 10
 1 x 20
• In week 1, select a load that can comfortably be performed for 20 reps. The set
should be difficult but nowhere near failure.
• Record the load, then progress by an appropriate amount each week. This could
be as small as 1.25kg/2.5lbs per week for small muscle groups or single joint
exercises e.g. curls, military press, or as much as 10kg/25lbs per week for big
muscle groups or compound exercises e.g. trap bar deadlift, barbell hip thrust.
• If the athlete cannot complete all 20 reps one week, use the same load next week
and beat the previous reps until 20 reps can be performed, then progress as
above.
• Continue in this fashion until the athlete is unable to progress load or reps for 2
consecutive weeks on a given exercise. When this happens, progress to 1 x 15.
 1 x 15
• When the athlete is unable to progress load or reps for 2 consecutive
weeks for a given exercise on the 1 x 20 protocol, the rep target for all
exercises then drops to 1 x 15.
• Progress the load as before from the previous week’s load (1.25-10kg per
week dependent on exercise type).
• If the athlete cannot complete all 15 reps one week, use the same load
next week and beat the previous reps until 15 reps can be performed, then
progress as above.
• Continue in this fashion until the athlete is unable to progress load or reps
for 2 consecutive weeks on a given exercise. When this happens, progress
to 1 x 10.
 1 x 10
• When the athlete is unable to progress load or reps for 2 consecutive
weeks for a given exercise on the 1 x 15 protocol, the rep target for all
exercises then drops to 1 x 10.
• Progress the load as before from the previous week’s load (1.25-10kg per
week dependent on exercise type).
• If the athlete cannot complete all 10 reps one week, use the same load
next week and beat the previous reps until 10 reps can be performed, then
progress as above.
• Continue in this fashion until the athlete is unable to progress load or reps
for 2 consecutive weeks on a given exercise. When this happens, progress
to 1 x 20 & 1 x 15.
 1 x 20
1 x 15
• When the athlete is unable to progress load or reps for 2 consecutive weeks for a
given exercise on the 1 x 10 protocol, progress to the two set approach. Perform
both sets of a given exercise, 3-4 mins between sets, then progress to the next
exercise.
• As before, select loads that allow for 20 and 15 reps respectively, with 3-5 reps in
the tank. Record the load for each and progress weekly (1.25-10kg per week
dependent on exercise type).
• If the athlete cannot complete all reps for a given set, use the same load next
week and beat the previous reps required reps can be performed, then progress
as above.
• Continue in this fashion until the athlete is unable to progress load or reps for 2
consecutive weeks on a given exercise for BOTH SETS. When this happens,
progress to 1 x 15 & 1 x 10.
 1 x 15
1 x 10
• When the athlete is unable to progress load or reps for 2 consecutive weeks for
BOTH SETS of a given exercise on the 1 x 20 & 1 x 15 protocol, the rep target for
all exercises then drops to 1 x 15 & 1 x 10. Perform both sets of a given exercise,
3-4 mins between sets, then progress to the next exercise.
• Progress the load as before from the previous week’s load (1.25-10kg per week
dependent on exercise type).
• If the athlete cannot complete all reps for a given set, use the same load next
week and beat the previous reps required reps can be performed, then progress
as above.
• Continue in this fashion until the athlete is unable to progress load or reps for 2
consecutive weeks on a given exercise for BOTH SETS. When this happens,
progress to 1 x 20, 1 x 15, & 1 x 10.
 1 x 20
1 x 15
1 x 10

• When the athlete is unable to progress load or reps for 2 consecutive weeks for a
given exercise on the 1 x 15 & 1 x 10 protocol, progress to the three set
approach. Perform all three sets of a given exercise, 3-4 mins between sets, then
progress to the next exercise.
• As before, select loads that allow for 20, 15, & 10 reps respectively, with 3-5 reps
in the tank. Record the load for each and progress weekly (1.25-10kg per week
dependent on exercise type).
• If the athlete cannot complete all reps for a given set, use the same load next
week and beat the previous reps required reps can be performed, then progress
as above.
• Continue in this fashion until the athlete is unable to progress load or reps for 2
consecutive weeks on a given exercise for ALL THREE SETS. When this happens,
you have completed the freshmen programme.