We all like simple.
It’s easy to follow, leave very little to the imagination and above all else don’t cause too much stress and worry.
The short protocol I will give you today is nothing fancy as a basic structure of a session and will allow for multiple styles of loading to be used with it for a variety of goals.
Here is the breakdown:
3 Lifts –
As you can imagine, you pick three lifts ONLY for your workout, no more. This limitation will cut out the temptation to add more movements for the sake of adding more and as such you can prioritise.
– Squat, Pull Up, Dip
– Deadlift, Press, Row
– Clean & Press, Farmers Walk, Prone Fly
The general idea is to pick at least 2 compound movements, the third exercise can be either a compound lift of a smaller isolation one, you will find out why shortly.
When picking movements it’s worth taking a look at your training week and making sure you have the following:
– Lower body knee dominant
– Lower body hip dominant
– Upper body horizontal pushing
– Upper body horizontal pulling
– Upper body vertical pushing
– Upper body vertical pulling
– Core/Full Body/Loaded Carry
Check each one off against your workouts and make sure you hit each of them, ideally twice per week. This will ensure balanced development throughout your body.
2 Super Sets –
This is where it gets interesting.
The reason for the suggestion of 2 compound lifts and then either a third or an isolation lift is because the third lift picked will be the on that is the second lift out of each super set, here is what that means.
A1 – Squat
A2 – Dip
B1 – Weighted Pull Up
B2 – Dip
This will allow a lot of extra volume in the third lift, which would do well to be a weaker movement pattern or lagging body part, here is another example.
A1 – Clean & Press
A2 – Prone Fly
B1 – Farmers Walk
B2 – Prone Fly
The application of this pairing system will not only save time but give you the opportunity to keep the intensity (% of 1RM) fairly high on the first lift of each pairing as they will be performed in a ‘Jump Set’ fashion, this means A1 – Rest – A2 – Rest – A1 – Repeat, however if the rest for you chosen rep/set scheme is normally 2min you can cut it in half to 60 seconds.
1 Hour or Less –
This structure will work well if you;re in a pinch and only have 30min to train or right up to a full hour, the determine factor in the length of your session would actually be the set/rep scheme you decide to use, which can be specific to your goal.
To help you with this choice, here are some rep goals that would be useful to work towards to achieve a specific goal.
– Power: AMRAP until you lose speed or form, 1-5 reps per set
– Strength: 25-35 reps per main lift, 1-6 reps per set
– Hypertrophy: 50-75 reps per main lift, 6-20 reps per set
– Endurance/Met-con: 100+ reps per main lift, 10+ reps per set
You will notice there are no set options, just rep goals and reps per set ranges. You can pick the reps that best suit your needed from the ranges given.
It might look like this:
A1 – Squat 8×3
A2 – Dip x3-5
B1 – Weighted Pull Up 8×3
B2 – Dip x3-5
A1 – Clean & Press AMSAPx3-5 reps (stop when 3 reps no longer achievable with good speed)
A2 – Prone Fly x12
B1 – Farmers Walk AMSAPx20-40 meters (stop when 20m minimum can’t be sustained)
B2 – Prone Fly x12
You’ll notice the second example differs greatly from the first, yet that’d both be very effective, the main difference would be the amount of time spent training, they could be 30min or indeed a full hour, who knows.
This simple structure will give you a guide of what to follow, just make sure you tick off the following points:
– Hit the full body each week, ideally twice
– Train up to 5 days per week (say MTW – FS – )
– Sessions are not longer than 1hour
– Track your workouts
– Use rep goals that suit your specific goal
– Stay on this for 3-6month minimum
– Stress less and have fun with it
If you have any questions about this protocol, feel free to ask.