After the new year begins we’re abandoning the hybrid split, none of us are feeling it and it’s only the start of week 3… (sorry @danteism)
I’ll do block 1 with front squats and push press as my main on those respective days. The other blocks will be back squats and overhead press.
I’ll do block 3 using option 1 for bench and option 2 for press.
Here’s what’s next in store for us (note: I take no credit for this, I’ve cobbled together tons of CT stuff). @Frank_C hope you can find some inspiration here
WEEKLY LAYOUT
Day 1: Squat
Day 2: Bench
Day 3: Deadlift
Day 4: Press
WORKOUT STRUCTURE
Main lift
Assistance 1
Assistance 2
Optional:
Accessory 1, 3x8-15/3x8-12/3x8-10, or bodybuilding intensity method
Accessory 2, 3x8-15/3x8-12/3x8-10 , or bodybuilding intensity method
BLOCK 1: SETS & REP RANGES ASSISTANCE
4x4-6 reps if strength is your main goal and 4x6-8 reps if you’re more interested in size. You can also do one lift for 4-6 reps and the second for 6-8. Or, 3x8-15. This is more appropriate for certain exercises, such as dips, and the more “beginner-y” you are. When in doubt, opt for the higher rep range. 3x8-10 or 3x8-12 are also viable options.
Progressing
Main lift: double progression
4x4-6: if your main is progressing, you are progressi
4x6-8: if your main is progressing, you are progressi
3x8-15: the heaviest weight you can perform good reps with within the target rep range. Change weight between sets if necessary. Beat your log book.
The ASSISTANCE exercises (2nd and 3rd exercices) should be kept for at least 3 weeks, ideally 4 and can be kept for as long as 6 weeks. Refer to TOOLBOX at the end.
The ACCESSORY exercises (bodybuilding work at the end) can be changed every week, but doesn’t have to be. Refer to TOOLBOX at the end. Isolation movements or machine work. Any bodybuilding intensity method can be used. If employed that might change reps and appropriate number of sets, as previously noted otherwise 3x8-15 reps. If you want you can focus solely on 3x8-10, or 3x8-12.
BLOCK 1 PROGRESSION METHOD
Double-progression, but you don’t have to repeat your performance twice before adding weight, with a zone-progression
For example let’s say that you decide to do 4 sets of 3-5 reps.
Week one you use 300lbs and you get 5, 5, 4, 4
Week two you use 300lbs and you get 5, 5, ,5 ,5 (so you can add weight… that’s ONE)
Week three you use 310lbs and you get 5, 4, 4, 3
Week 4 you use 310lbs and you get 5, 5, 5, 4
Week 5 you use 310lbs and get 5, 5, 5, 5 (so you can add weight… that’s TWO)
Week 6 you use 320lbs and get 5, 5, 5, 4
Week 7 you use 320lbs and get 5, 5, 5, 5 (so you would be allowed to add weight… that’s THREE so you can move on to another zone)
If you happen to get all reps in three consecutive sessions you started too conservatively, stay in one zone for at least 4 weeks. So even if you add weight for 3 workouts/week in a row, use the same zone for a fourth week.
BLOCK 1 ZONES: 4-5 sets unless otherwise noted
Zone 1: sets of 6-8
Zone 2: sets of 4-6
Zone 3: sets of 6-8
Zone 4: sets of 2-4, 4-6 sets
Zone 5: sets of 4-6
Zone 6: sets of 1-2, 4-6 sets
Edit: we’ll run each zone for 4 weeks so we get to run the other blocks during the year as well.
How many sets should I do? Aim to hit the target musculature for a total of 6-12 sets. So, look at the rest of your session and determine your set count from that.
If push press is your main press, replace 4-6 with 3-5 and 6-8 with 4-6.
After Zone 6, do the next block or repeat BLOCK 1.
Expect:
18kg improvement if using 1kg increments
45kg improvement if using 2.5kg increments
90kg improvement if using 5kg increments
The goal is to add weight more often than not.
It’s okay to change main after the completion of this block. If your main press variation is the push press, replace that with the overhead press before starting BLOCK 2. If your main squat variation was the front squat, replace that with a back squat before starting BLOCK 2.
BLOCK 2 (RAMPS)
Phase 1 (3 weeks): 3 sets of 10 or ramp
Phase 2 (3 weeks): 4 sets of 6 or ramp
Phase 3 (3 weeks): 5 sets of 4 or ramp
Phase 4 (3 weeks): 5 sets of 1 to 3
That’s for the main lift of the day AND the two assistance exercises. Or use straight sets on your assistance exercises. Repeat this block or go to BLOCK 1 or BLOCK 3.
RAMPING
Example: Phase 1 ramp to 10RM, and do 1-2 back-off sets with 10-15% less (same number of reps).
Ramping is not mandatory, you can do straight sets. If you ramp, you can do that for all, or some, of the phases, i.e. say you do straight sets in the first phase, but then ramp in the second phase. That’s OK!
You only ramp your main. Use straight sets for your assistance lifts. If you repeat BLOCK 2 keep your main lift unchanged for two consecutive blocks.
BLOCK 3 (WAVES)
Bench/Press (option 1):
Phase 1 (3 weeks): 15/12/8 waves on your main, 2 waves, 3x8-15 on assistance
Phase 2 (3 weeks): 10/8/6, 2 waves, 3x8-12 assistance
Phase 3 (3 weeks): 9/7/5, 2-3 waves, 3x8-10 assistance
Phase 4 (3 weeks): 7/6/4, 3-4 waves
Squat & Bench/Press (option 2)
Phase 1: 12/8/6, 2 waves, 3x8-15 assistance
Phase 2: 8/6/4, 2 waves, 3x8-12, assistance
Phase 3: 7/5/3, 3 waves, 3x6-8, assistance
Phase 4: 5/4/2, 3-4 waves, 2x8-12 assistance
Again, 4x4-6/4x6-8 are also options for assistance and depends on your exercise selection. Don’t do front squats for 15 reps… do do dumbbell presses for 15 reps or goblet squats for 12-15 reps.
Deadlift
Phase 1: 8/6/4, 4x4-6 or 4x6-8 for all phases on assistance if using a deadlift variant, for single leg RDLs and hip thrusts opt for for higher reps and three sets
Phase 2: 7/5/3
Phase 3: 5/4/3
Phase 4: 5/3/2
TOOLBOX
List of assistance/accessory exercises
ASSISTANCE SQUAT
- Front squat (if back squat is your main)
- High-bar (if low-bar is your main)
- From pins
- Frankenstein squat
- Zercher Squat
- Paused front squat
- Split squat
- 1 and 1/4th front squat (Go all the way down, then up halfway, back down, stand up. This is one rep.) also an option with goblet squat
- Loaded Carry
- Goblet squat
- Lumberjack squat
- Pistol squat
- Andersson squat
ASSISTANCE BENCH
- Full range dumbbell press (flat, lowering the dumbbells so that the handles are lower than a bench press bar would be)
- Floor press, close-grip
- Dips
- JM press,
- Pause at chest
- Pause at midpoint
ASSISTANCE DEADLIFT
- Deficit deadlift
- Bent over barbell row (torso parallel to the floor)
- Seal Row
- Snatch-grip Deadlift
- Barbell Hip Thrust (or as an accessory)
- Loaded Carry
- Pause below the knee
ASSISTANCE PRESS
- Military press (if push press is your main)
- High incline (60 degrees) dumbbell press
- Dumbell overhead press
- Behind the neck press
- Pause at eye-level
ACCESSORY SQUAT
- Leg press, 6/12/25 drop-set
- Leg extension,
- Hack Squat,
- Calves,
- Ab-work
ACCESSORY BENCH
- Dumbbell triceps extension
- EZ-bar triceps extension
- Rope triceps extension
ACCESSORY DEADLIFT
- Barbell or dumbbell shrugs,
- Chin-ups/pull-ups,
- Leg curl,
- Cable Row,
- Pull-Through,
- Dumbbell rows
- Ab-work
ACCESSORY PRESS
- Dumbbell lateral raise,
- Dumbbell front raise,
- Barbell curl,
- Cable Y-raises
- Handstand for duration
AB WORK
You can do ab-work on any training day, between sets if you like or later in the day. If you do abs on an off-day, don’t do it the day before squats or deadlift. You don’t have to count this as an accessory but you can.
ALTERNATING ASSISTANCE
You can use assistance for the “other” lift on a given day, i.e.,
Deadlift + Squat Assistance
Squat + Deadlift Assistance
Bench + Press Assistance
Press + Bench Assistance
For the latter two, you can use your main press/bench variation as an assistance exercise on that day. Meaning that, your training days can look like this,
Press day:
Overhead Press
Bench, 3x8-15
Assistance 2 (press)
Accessory 1
Accessory 2
Bench day:
Bench
Overhead Press, 3x8-15
Assistance 2 (bench)
Accessory 1
Accessory 2