June will bring the final results of what you have been building over the last five months. This is where you can enjoy the reward of your consistency and dedication and lift some heavy weight. (more…)

During the last three months you have moved from 15,8 to 12,6 to 8,4 rep ranges, completing some solid muscle endurance and hypertrophy lifting before starting to touch upon strength. I'm posting May's programme early to try to encourage you to make a note of what you achieve at the end of April so that you are sure to progress... [Read more]

April is the last month of this 3-month cycle. It will round up the muscle endurance and hypertrophy that you have been building. The heavier loads will also prepare you for what is to come. (more…)

  Phase 2 of the 3 month mesocycle brings the reps down and the load up for the main lifts. When planning your weight consider it within the wider context of this three month journey: Last month: 15, 8, 15, 8, 15 This month: 12, 6, 12, 6, 12, 6 Next month: 8, 4, 8, 4, 8, 4 The stance... [Read more]

Find yourself a buddy and have a bro sesh. The new 3 month cycle begins on January 29th. The rep scheme opens with accumulation and gradually edges towards intensification by month three. A strength phase of low rep / heavy weight will take over from May so ensure to use the next three months wisely to build your base. Month... [Read more]

January brings the grand finale of the dynamic and maximal effort inspired by the Westside Barbell Club. Since this method could not be replicated verbatim in a class setting, the first month focussed on dynamic movement, the second on maximum load, and the third now concludes with three weeks of dynamic - adding chains - and one week of max... [Read more]

Dig out the singlets and 70’s lifting boots. For the next four months we will borrow from Louie Simmons Westside Barbell Club. (more…)

After building some strength in the last phase you can now put this to use in a return to volume. This phase borrows from Arnold's Blueprint of last year - a set of 30 reps before the main juice - but with an extra twist of another 30 reps straight after the last set. The two sets of 30 will... [Read more]