### by Christian Thibaudeau

#### Basi6 is a six-week boot camp to prepare you for T Nation apex training programs.

BLOCK 1 (3 Weeks) |
---|

Day 1 – Strength-Skill |

Day 2 – Strength Endurance |

Day 3 – Power |

Day 4 – Hypertrophy |

BLOCK 2 (3 Weeks) |
---|

Day 1 – Strength |

Day 2 – Strength Endurance |

Day 3 – Power |

Day 4 – Hypertrophy |

## Week Schedule

It’s best to train on the following Mon/Wed/Fri/Sat schedule:

Day | Workout |
---|---|

Mon | Day-1 Workout |

Tue | Off |

Wed | Day-2 Workout |

Thu | Off |

Fri | Day-3 Workout |

Sat | Day-4 Workout |

Sun | Off |

## Repetition Style Guide

**Normal:**Do the concentric as fast as possible. You’ll get less explosive as fatigue sets in, but keep trying to accelerate. Do the eccentric in roughly 3 seconds.**Normal 5/1:**Do the concentric as fast as possible. You’ll get less explosive as fatigue sets in, but keep trying to accelerate. Do the eccentric in 5 seconds. Hold in the bottom for 1 second.**Normal Peak 2:**Do the concentric as fast as possible. You’ll get less explosive as fatigue sets in, but keep trying to accelerate. Do the eccentric in roughly 3 seconds. Hold peak contraction for 2 seconds.**Rhythmic:**Imagine being a piston where the movement speed is relatively rapid and constant. The concentric and eccentric are about the same rate.**Sprint:**Go as fast/hard as possible for the prescribed duration.**Walking:**Go at the same speed you would normally walk for carry exercises.**Explosive:**Do the movement with the intent to be as violently fast as possible.

# BLOCK 1

## 1 | Day 1 – Strength-Skill

- Do all the sets of an exercise before moving to the next exercise.
- Rest the prescribed time between sets.
- Use the listed submaximal percentages for loads.
- Focus on perfect technique.
- Stay tight at all times.

Exercise | Rep Style | Rest Periods | |
---|---|---|---|

A. | Squat | Normal | 2-3 min |

B. | Bench Press | Normal | 2-3 min |

C. | Deadlift | Normal | 2-3 min |

D. | Pendlay Row | Normal | 2-3 min |

#### Set/Rep Progression

Week 1 | Week 2 | Week 3 | |
---|---|---|---|

A. | 5 x 3, 80% | 5 x 4, 80% | 5 x 5, 80% |

B. | 5 x 3, 80% | 5 x 4, 80% | 5 x 5, 80% |

C. | 5 x 3, 80% | 5 x 4, 80% | 5 x 5, 80% |

D. | 5 x 3, 80% | 5 x 4, 80% | 5 x 5, 80% |

## 1 | Day 2 – Strength Endurance

- Do A1-2, B1-2, and C1-2 as circuits with minimal rest between paired exercises.
- Rest the prescribed time between circuit rounds.
- Focus on perfect technique.
- Stay tight at all times.

Exercise | Rep Style | Rest Periods | |
---|---|---|---|

A1. | Split Squat | Normal | 15-20 sec |

A2. | Prowler/Sled Pushing | Walking | 2-3 min |

B1. | Dumbbell Clean & Press | Normal | 15-20 sec |

B2. | Dumbbell Overhead Walk | Walking | 2-3 min |

C1. | Romanian Deadlift | Normal | 15-20 sec |

C2. | Kettlebell Swing | Rhythmic | 2-3 min |

#### Set/Rep Progression

Week 1 | Week 2 | Week 3 | |
---|---|---|---|

A1. | 2 x 10/leg | 3 x 10/leg | 2 x 15/leg |

A2. | 2 x 130 ft | 2 x 130 ft | 2 x 200 ft |

B1. | 2 x 10 | 3 x 10 | 2 x 15 |

B2. | 2 x 130 ft | 2 x 130 ft | 2 x 200 ft |

C1. | 2 x 10 | 3 x 10 | 2 x 15 |

C2. | 2 x 1 min | 3 x 1 min | 2 x 90 sec |

## 1 | Day 3 – Power

- Do A1-2, B1-2, and C1-2 as circuits with minimal rest between paired exercises.
- Rest the prescribed time between circuit rounds.
- Accelerate during the concentric.
- Focus on perfect technique.
- Stay tight at all times.

Exercise | Rep Style | Rest Periods | |
---|---|---|---|

A1. | Vertical Jump | Explosive | 1 min |

A2. | Trap-Bar Squat for Speed | Explosive | 2-3 min |

B1. | Medicine Ball Push-Press Throw | Explosive | 1 min |

B2. | Dumbbell Push Press | Explosive | 2-3 min |

C1. | Broad Jump with Reset | Explosive | 1 min |

C2. | Prowler/Sled Sprint | Sprint | 2-3 min |

#### Set/Rep Progression

Week 1 | Week 2 | Week 3 | |
---|---|---|---|

A1. | 3 x 5^{1} |
4 x 5^{1} |
4 x 5^{1} |

A2. | 3 x 5, 50% | 4 x 4, 50% | 4 x 5, 50% |

B1. | 3 x 5, 8-12 lb | 4 x 4, 8-12 lb | 4 x 5, 8-12 lb |

B2. | 3 x 5 | 4 x 5 | 4 x 5 |

C1. | 3 x 5^{1} |
4 x 5^{1} |
4 x 5^{1} |

C2. | 3 x 65 ft, 20% BW^{2} |
4 x 65 ft, 20% BW^{2} |
4 x 65 ft, 20% BW^{2} |

^{1}Do the first 2 reps at 80% effort and the last 3 reps at 100% effort.

^{2}Body Weight (Use 20% of your body weight for the load.)

## 1 | Day 4 –Hypertrophy

- Do all the sets of an exercise before moving to the next exercise.
- Rest the prescribed time between sets.
- Focus on perfect technique.
- Stay tight at all times.

Exercise | Rep Style | Rest Periods | |
---|---|---|---|

A. | Hack Squat or Leg Press | Norma 5/1l | 2-3 min |

B. | Chest Press | Normal 5/1 | 2-3 min |

C. | Seated Row | Normal | 2-3 min |

D. | EZ-Bar Curl | Normal Peak 2 | 1-2 min |

E. | Triceps Pressdown | Normal | 1-2 min |

F. | Dumbbell Lateral Raisel | Normal | 1-2 min |

#### Set/Rep Progression

Week 1 | Week 2 | Week 3 | |
---|---|---|---|

A. | 3 x 6 | 3 x 8 | 3 x 10 |

B. | 3 x 6 | 3 x 8 | 3 x 10 |

C. | 3 x 6 | 3 x 8 | 3 x 10 |

D. | 3 x 8-10 | 4 x 8-10 | 5 x 8-10 |

E. | 3 x 8-10 | 4 x 8-10 | 5 x 8-10 |

F. | 3 x 8-10 | 4 x 8-10 | 5 x 8-10 |

# BLOCK 2

## 2 | Day 1 – Strength

- Ramp the weight up over five sets to your prescribed max weight (XRM = X-Rep Maximum).
- Do all the sets of an exercise before moving to the next exercise.
- Rest the prescribed time between sets.
- Focus on perfect technique.
- Stay tight at all times.

Exercise | Rep Style | Rest Periods | |
---|---|---|---|

A. | Squat | Normal | 2-3 min |

B. | Bench Press | Normal | 2-3 min |

C. | Deadlift | Normal | 2-3 min |

D. | Pendlay Row | Normal | 2-3 min |

#### Set/Rep Progression

Week 1 | Week 2 | Week 3 | |
---|---|---|---|

A. | Ramp 5RM | Ramp 4RM | Ramp 3RM |

B. | Ramp 5RM | Ramp 4RM | Ramp 3RM |

C. | Ramp 5RM | Ramp 4RM | Ramp 3RM |

D. | Ramp 5RM | Ramp 4RM | Ramp 3RM |

## 2 | Day 2 – Strength Endurance

- Do A1-3, B1-3, and C1-3 as circuits with minimal rest between paired exercises.
- Rest the prescribed time between circuit rounds.
- Focus on perfect technique.
- Stay tight at all times.

Exercise | Rep Style | Rest Periods | |
---|---|---|---|

A1. | Split Squat | Normal | 15-20 sec |

A2. | Prowler/Sled Pushing | Walking | 15-20 sec |

A3. | Air Squat | Rhythmic | 3-4 min |

B1. | Dumbbell Clean & Press | Normal | 15-20 sec |

B2. | Dumbbell Overhead Walk | Walking | 15-20 sec |

B3. | Dumbbell Lateral Raise | Walking | 3-4 min |

C1. | Romanian Deadlift | Normal | 15-20 sec |

C2. | Leg Curl | Normal | 15-20 sec |

C3. | Kettlebell Swing | Rhythmic | 2-3 min |

#### Set/Rep Progression

Week 1 | Week 2 | Week 3 | |
---|---|---|---|

A1. | 2 x 10/leg | 3 x 10/leg | 2 x 15/leg |

A2. | 2 x 130 ft | 2 x 130 ft | 2 x 200 ft |

A3. | 2 x Max | 3 x Max | 2 x Max |

B1. | 2 x 10 | 3 x 10 | 2 x 15 |

B2. | 2 x 130 ft | 2 x 130 ft | 2 x 200 ft |

B3. | 2 x 8-10 | 3 x 8-10 | 2 x 10-12 |

C1. | 2 x 10 | 3 x 10 | 2 x 15 |

C2. | 2 x 10 | 3 x 10 | 2 x 15 |

C3. | 2 x 1 min | 3 x 1 min | 2 x 90 sec |

## 2 | Day 3 – Power

- Do A1-2, B1-2, and C1-2 as circuits with minimal rest between paired exercises.
- Rest the prescribed time between circuit rounds.
- Accelerate during the concentric.
- Focus on perfect technique.
- Stay tight at all times.

Exercise | Rep Style | Rest Periods | |
---|---|---|---|

A1. | Hurdle Jump | Explosive | 1 min |

A2. | Trap-Bar Jump Squat with Reset | Explosive | 2-3 min |

B1. | Medicine Ball Push-Press Throw | Explosive | 1 min |

B2. | Bar Push Press | Explosive | 2-3 min |

C1. | Broad Jump with Reset | Explosive | 1 min |

C2. | Prowler/Sled Sprint | Sprint | 2-3 min |

#### Set/Rep Progression

Week 1 | Week 2 | Week 3 | |
---|---|---|---|

A1. | 3 x 5 | 4 x 5 | 4 x 5 |

A2. | 3 x 5, 20% | 4 x 4, 20% | 4 x 5, 20% |

B1. | 3 x 5, 8-12 lb | 4 x 4, 8-12 lb | 4 x 5, 8-12 lb |

B2. | 3 x 5 | 4 x 5 | 4 x 5 |

C1. | 3 x 5 | 4 x 5 | 4 x 5 |

C2. | 3 x 65 ft, 20% BW^{1} |
4 x 65 ft, 20% BW^{1} |
4 x 65 ft, 20% BW^{1} |

^{1}Body Weight (Use 20% of your body weight for the load.)

## 2 | Day 4 –Hypertrophy

- Do all the sets of an exercise before moving to the next exercise.
- Rest the prescribed time between sets.
- Use single and double rest/pause techniques for weeks 2 and 3, respectively.
- Focus on perfect technique.
- Accelerate during the concentric.
- Stay tight at all times.

Exercise | Rep Style | Rest Periods | |
---|---|---|---|

A. | Hack Squat or Leg Press | Normal | 2-3 min |

B. | Chest Press | Normal | 2-3 min |

C. | Seated Row | Normal | 2-3 min |

D. | EZ-Bar Curl | Normal | 1-2 min |

E. | Triceps Pressdown | Normal | 1-2 min |

F. | Dumbbell Lateral Raisel | Normal | 1-2 min |

#### Set/Rep Progression

Week 1 | Week 2 | Week 3 | |
---|---|---|---|

A. | 3 x 8-10 | 3 x 8-10^{1} |
3 x 8-10^{2} |

B. | 3 x 8-10 | 3 x 8-10^{1} |
3 x 8-10^{2} |

C. | 3 x 8-10 | 3 x 8-10^{1} |
3 x 8-10^{2} |

D. | 3 x 8-10 | 3 x 8-10^{1} |
3 x 8-10^{2} |

E. | 3 x 8-10 | 3 x 8-10^{1} |
3 x 8-10^{2} |

F. | 3 x 8-10 | 3 x 8-10^{1} |
3 x 8-10^{2} |

^{1}**Single Rest/Pause**

- Do 8-10 reps close to failure.
- Rest 15-20 seconds.
- Do as many reps as possible.

^{2}**Double Rest/Pause**

- Do 8-10 reps close to failure.
- Rest 15-20 seconds.
- Do as many reps as possible.
- Rest 15-20 seconds.
- Do as many reps as possible.