I Bought Lift Specific Program - Question

Training
1

Coach I bought the Lift Specific Program from your website a while back and am going to do it full effort. It looks awesome.

I have 3 questions from it.

  1. It only has day 1 squat, day 2 bench, day 3 deadlift, and day 4 press.

How should these be arranged in days of the week…should it be an every other day schedule?

  1. It does not have any conditioning in it and I usually like to do One 30 min Zone 2 cardio day and One HIIT cardio day. The other days I walk but do not count that as cardio.

Where should I put the Zone 2 day and the HIIT day into this setup?

  1. On the HIIT day would it be better to do something like 30 sec max bike sprint with long rest. Or something like 5 to 8 min pushing hard to increase VO2 Max?

Thank you for your time and can’t wait to see the results from this program.

2

My split is pretty much always Mon/Wed/Fri/Sat

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3

HIIT would ideally be done on the same day as bench or military press; zone 2 would ideally be done on the other upper body day, but can be done on Thursday

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4

I would probably periodize it. Start with 30 sec sprints with decent rest for 4 weeks, 15 sec intense/45 sec relax for 4 weeks and 30 sec intense/30 sec relax for 4 weeks,

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5

Would there be any benefit of doing VO2 max training of 5 to 8 min high heart rate. Or just stick to the sprints?

6

Sure there are benefits. But there is a limited amount of things you should focus on at any given time.

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7

Sounds good. Thank you for the answers

8

Christian, I’m on week 3 of this program and loving it. It works very well with my extremely irregular schedule.

I have one question regarding the alternating 2:1 leg curls. The rep scheme is 6-8 reps. Is that 6-8 reps per leg or 6-8 reps for the bilateral portion.

Thanks

9

6-8 total so 3-4/side

10

Thank you for the quick response

11

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