Week 4

Week 4

Sleep. Eat. Enjoy Life. If you are going to try some low carb or lean down protocol – this is the week.

Week 2

Week 2

Heavier than last week. Cleaner than last week. Faster than last week. More focus than last week. More sleep than last week. More food than last week. More fun than last week.

Week 1

Week 1

This is the first week of a 12 week program. Each week will be posted on the Sunday before. The recommended split is Tues/Thurs/Sat/Sun as these are the days we have found that athletes are most consistently ready to train. The other option is Mon/Wed/Fri/Sat.Do what works for you.

There will be three programmed deloads within these twelve weeks. The goal for this program is to add strength, mass, and feel fucking awesome. Fuel accordingly. Please post your loads and any feedback you have below.

How does Autoregulated Progressive Resistance Exercise (APRE) work?

This protocol developed by Bryan Mann is extremely simple and effective. It involves back to back sets to failure and the weight goes up or down depending on how many reps you get for the next set and the next week.

Here are the two tables you will need.

Autoregulatory Progressive Resistance Exercise Charts

What are all these acronyms?

Figure it out. It will make you better.

What if I don’t know my tempo row?

Great question, we will test this eventually but for the time being stay between 170-190 watts

Do I need to the Cs and Ds?

These are aerobic-ish circuits to aid in recovery and get in things to keep you fresh and moving well. So, yes do them!

How long should these workouts take?

All of these workouts have been timed. You should be out of the weight room in less than an hour. I would advise starting a running clock on your first working set. If it takes you longer than 55 min – you were talking/texting too much.

What if I don’t know an exercise?

We have most of our exercises listed on our youtube channel – here. If you don’t know what something is, post below and I will get it uploaded and available to you.