The Wolverine and PHAT Workout Routines

How It Works
Jackmans trainer, David Kingsbury, had the actor follow a classic progressive overload plan
to build strength on basic lifts like the bench press, squat, and deadlift. The point is to start
etra light, using only a small percentage of your ma, and gradually up the weights and drop
the reps so that youre smashing through plateaus in only a few weeks. !"ote that the fourth
week is done with lighter weights to allow recovery.# $%ts a system you can trust to continue
to improve your gains,& Kingsbury says.
The remaining work involves some age'old techniques such as supersets and circuits to
thoroughly ehaust muscles and burn off the fat that covers them. (ut if youre picturing the
modern bodybuilding workouts featured in some other mags, you wont find them here.
$Theres no point in )ust bulking up,& Jackman says, $because youve got to be functional.&
*nlike most guys in gyms today gunning for bigger arms, Jackmans training is balanced, and
he does the so'called hard eercises most others avoid+no machines. Jackmans look is more
evidence that free weights are behind every unforgettable physique, whether or not its built
on an adamantium skeleton. $% got in the best shape %ve ever been in,& he says.
Directions
,erform each workout !Day -, ., /, 0, and 1# once per week for eight weeks. 2ou can do
workouts -, ., and / on 3onday, Tuesday, and 4ednesday, respectively, and then rest
Thursday and do workouts 0 and 1 on 5riday and 6aturday. The weight you will use on the
main lifts will follow a specific weekly progression. 6ee $7inear ,rogress& below. 8lternate
$a& and $b9 rest, and repeat.
Linear Progress
The loads you use on the bench press, squat, weighted pullup, and deadlift will vary with each
set and each week. 5irst, estimate how much you can lift on these eercises for one perfect rep
!your ma#. "ow find :1; of that number and use this calculation as your ad)usted ma for
the program+we want you to err on the lighter side. 5ollow the table to see which percentage
of that ma you will use for a given set. 5or eample, if your ad)usted ma on the bench press
is ..1 pounds, a set calling for <=; will require -/1 pounds. >egard' less of how light a
weight feels, perform only the reps that are required for the set. The weights will get heavier
as the program moves forward. 8fter four weeks, add 1?-=; to your maes and repeat the
cycle. 8dd only 1; if you felt the weights you used in 4eek / were very challenging. %f you
banged out those reps without much trouble, you can speed progress by adding -=; instead.
*se this guide to determine how much weight to use on your main lifts@
Week 1
Set 1: 5 reps with 60%
Set 2: 5 reps with 65%
Set 3: 5 reps with 75%
Set 4: 5 reps with 75%
Week 2
Set 1: 4 reps with 65%
Set 2: 4 reps with 75%
Set 3: 4 reps with 85%
Set 4: 4 reps with 85%
Week 3
Set 1: 3 reps with 70%
Set 2: 3 reps with 80%
Set 3: 3 reps with 90%
Set 4: 3 reps with 90%
Week 4
Set 1: 10 reps with 40%
Set 2: 10 reps with 50%
Set 3: 10 reps with 60%
Set 4: 10 reps with 60%
The primary goals of this plan were to improve strength and siAe while keeping body fat to a
minimum. 4e used a program that included progressive overload to ensure continual strength
gains. The system may look complicated at first, but once you get started and have your
numbers recorded, it becomes a very easy system to follow.
The training program is designed on a four'week schedule. During these four weeks the reps
for the main lifts are changed each week. 5or the first three weeks the weight should increase
each week. Then, during the fourth week, the weight is reduced to be able to perform -= reps.
4e worked off a percentage system to figure out eactly what weights we should be lifting
each week for the main lifts. 5or all of the weeks, the percentages are calculated from your
working -'rep ma. To figure out your working -'rep ma, take :1 percent of your -'rep
ma.&
The Main Lifts
Barbell Bench Press
Back Sqat
!ei"hte# Pll$%p
&ea#li't
Week 1
Set Rep Range Weight
Set 1 5 reps 60% (' !1)*
Set 2 5 reps 65% (' !1)*
Set 3 5 reps 75% (' !1)*
Set 4 5 reps 75% (' !1)*
Week 2
Set Rep Range Weight
Set 1 4 reps 65% of W1RM
Set 2 4 reps 75% of W1RM
Set 3 4 reps 85% of W1RM
Set 4 4 reps 85% of W1RM
Week 3
Set Rep Range Weight
Set 1 3 reps 70% of W1RM
Set 2 3 reps 80% of W1RM
Set 3 3 reps 90% of W1RM
Set 4 3 reps 90% of W1RM
Week 4
Set Rep Range Weight
Set 1 10 reps 40% of W1RM
Set 2 10 reps 50% of W1RM
Set 3 10 reps 60% of W1RM
Set 4 10 reps 60% of W1RM
+nce the 'irst bl(ck (' '(r weeks is c(,plete- a## 5$10 percent t( .(r w(rkin" 1$rep ,a/0 1ncrease 5
percent i' pr("ress is sl(w- an# 10 percent i' .( can reach .(r tar"et reps c(,'(rtabl.0 %se this rle
t( plan each new '(r$week bl(ck0
Hugh Jackman - Strength Training
Training for 6trength@ .'< reps for 0'< sets. >est /'1 min.
%n the first phase, Bugh Jackman performs .'< repetitions of every eercise. %t is followed by
a total of 0'< sets at high weight that puts you near to failure post < repetitions. There is a rest
period of /'1 minutes after every set. (ecause the Bugn Jackman workout mostly involves
supersets, ensure that there are no rest periods between eercises. 8fter finishing all the
setsCreps of each superset, proceed to the following superset.
Hugh Jackman - Muscle Growth Training
5or muscle growth, Bugh Jackman increases the repetitions and lowers down the weight. Be
performs D'-. repetitions of every eercise. 8t medium weight, he performs a total of /'1 sets
that puts you near failure post -. repetitions. %t is advised to rest for a minute after every set.
8s Bugh Jackman workout involves supersets, ensure no rest between the eercises. 8fter
finishing with all the setsCsupersets of a particular superset, proceed to the net one.
Hugh Jackman - at !oss Training
7astly, Bugh Jackman wishes to achieve the right cut prior shooting for the movie. 4ith this,
he is aiming for fat loss and muscle definition. Bence, he increases the repetitions and
decreases the weight. This phase is referred to as B%%T which stands for Bigh %ntensity
%nterval Training. 4ith this, Bugh Jackman performs D'-. repetitions of every eercise. 8t
medium weight, he performs a total of .'0 sets that puts you near to failure post -.
repetitions. There is no rest in between every set ecept if you feel diAAy or light headed. %n
such case, end the workout and seek for medical attention. 8fter finishing all the sets and
repetitions, proceed to the following superset.
The 3ain lifts
(arbell (ench, (ack 6quat, ,ull ups, Deadlifts
Bow to select the weightE
5or the first / weeks the weight should increase each week, then during the fourth week the
weight is reduced to be able to perform -= reps.
4e worked off a percentage system to figure out eactly what weights we should be lifting
each week. 5or all of the weeks the percentages are worked out from your working one rep
ma. To figure out your working one rep ma take :1; of your one rep ma.
2(r ,a3(r li'ts w(n4t set an. P)s this week- bt #(n4t rsh it0 5here4s plent. (' intense assistance
li'tin" t( keep .( bs.- an# #(n4t (6erl((k the war,$p an# 'le/ibilit. w(rk0 7ere are .(r
percenta"es '(r the ,ain li'ts- which are the barbell bench- back sqat- wei"hte# pll$p- an# #ea#li't0
,ercentage for week - '
6et - 1 reps <=; of working one rep ma
6et . 1 reps <1; of working one rep ma
6et / 1 reps F1; of working one rep ma
6et 0 1 reps F1; of working one rep ma
Gverything should start feeling heavy this week. %f youHre more accustomed to repping out
pull'ups than doing heavy low'rep weighted sets, get ready to pull with all youHve gotI This is
a strength and hypertrophy program, after all.
Bere are your percentages on the main lifts this week@
,ercentage for week . ?
6et - 0 reps <1; of working one rep ma
6et . 0 reps F1; of working one rep ma
6et / 0 reps D1; of working one rep ma
6et 0 0 reps D1; of working one rep ma
This week the reps on your main lifts go even lower, and your loads creep up over := percent
of your working -'rep ma. 6tay diligent on that dynamic stretching and mobility workI (ut
if youHve got a spare moment and a spotter, this is the time to follow Bugh JackmanHs lead and
send out a bar'bending deadlift pic to all the haters.
Bere are your percentages on the main lifts@
,ercentage for week / ?
6et - / reps F=; of working one rep ma
6et . / reps D=; of working one rep ma
6et / / reps :=; of working one rep ma
6et 0 / reps :=; of working one rep ma
,ercentage for week 0 ?
6et - -= reps 0=; of working one rep ma
6et . -= reps 1=; of working one rep ma
6et / -= reps <=; of working one rep ma
6et 0 -= reps <=; of working one rep ma

Jnce the first block of four weeks is complete add 1'-= ; to your working one rep ma. 5ive
if progress is slow, ten if you hit your reps comfortably. *se this rule as the planning for each
new four week block.
Day 1 -
Res
t
SetsxR
eps
Set
1
Set
2
Set
3
Set
4 Notes
Warm up
Dynami
c
stretc!
"oam
ro##
1 BB
Bench
press 150
4$
5%4%3%10 See percenta&es
2 Dum''e
##
sou#(er
press 60 4)10
3 *ein(
nec+
press 60 4)10
4 ,u'an
press 30 3)10
5a Tricep
dips 15 3)10 Superset
5b Tricep
pushdo
n 60 3)12 Superset

6 -atera# 60 3 $ 4 mo.ements 'ac+ to 'ac+/ 0en
raise!
"ront
raise!
Rear 1y!
2.erea
( press
83838
38 rest for 60 sec

"#e$i'i#ity Static stretcin&! "oam ro##in&
Day 2 -
Res
t
SetsxR
eps
Set
1
Set
2
Set
3
Set
4 Notes
Warm up
(ynamic
stretc!
foam
ro##
1 Bac!
S"uat 150
4$
5%4%3%10 See percenta&es
2 "ront
s4uat 60 4)10
3 Sin&#e
#e& 5
45(e&re
e #e&
press 60 4)10 4 sets on eac si(e

4a #a$%
raise 60 4)12 Superset
4b &angin
g $eg
raises 60 4)12 Superset

5 6'
7ee#
60 4)10
ro## outs

"#e$i'i#ity Static stretcin&! "oam ro##in&
Day 3 ' Res
t
SetsxR
eps
Set
1
Set
2
Set
3
Set
4
Notes
Warm up
Dynami
c
stretc!
"oam
ro##
1 Weight
ed pu$$
up 150
4$
5%4%3%10 See percenta&es
2 Dum''e
## sin&#e
arm ro7 60 4)12
3 *o(y
7ei&t
ro7 60 4)10

4 8nc#ine
(um''e#
# cur# 60 4)10

5 *icep
circuit 5
9ottman
cur#:
,ross
'o(y
cur# 5
;ronate(
cur#s 60
4 $
83838
3 mo.ements 'ac+ to 'ac+/ 0en
rest for 60 sec


"#e$i'i#ity Static stretcin&! "oam ro##in&
Day 4 -
Res
t
SetsxR
eps
Set
1
Set
2
Set
3
Set
4 Notes
Warm up
Dynami
c
stretc!
"oam
ro##
1 (nc$ine
du)bb
e$$
bench
press 150 4 $ 636 Drop sets
2 3 (e&ree
inc#ine
(rops


60


4$
63636


Start on a steep inc#ine 5 ;erform 6
reps! re(uce inc#ine perform
anoter 6 ten &o 1at for anoter 6
reps
3 ,a'#e
1ys 5
i& to
#o7 60 4)10

4 <arro7
'enc 60 4)10

5 0ricep
circuit 5
0ricep
60 4 $
83838
3 mo.ements 'ac+ to 'ac+/ 0en
rest for 60 sec
pus(o7
n 5
0ricep
Dips 5
<arro7
press
ups


"#e$i'i#ity Static stretcin&! "oam ro##in&
Day 5 -
Res
t
SetsxR
eps
Set
1
Set
2
Set
3
Set
4 Notes
Warm up
Dynami
c
stretc!
"oam
ro##
1 Dead$i%
t 150
4$
5%4%3%10 See percenta&es
2 Romania
n
(ea(#ift 60 4)10

3 9ercer
s4uats 60 4)12

4 Wei&te
( inc#ine
sit ups 60 4)10
5 *ar'e##
#an(min
es 60 4)20 6#ternate si(es 5 10 eac si(e


"#e$i'i#ity Static stretcin&! "oam ro##in&
Layne Norton Training Series + Full
Power/ypertrophy Routine
Day -@ *pper (ody ,ower
Day .@ 7ower (ody ,ower
Day /@ >est
Day 0@ (ack and 6houlders Bypertrophy
Day 1@ 7ower (ody Bypertrophy
Day <@ Khest and 8rms Bypertrophy
Day F@ >est
Power Days
During the first . days of the week you will focus on big power movements for your upper
and lower body like squats, front squats, deadlifts, deficit deadlifts, and bo squats for lower
body. (arbell and dumbbell presses and rows as well as weighted pullups for upper body.
2our goal should be to stay in the /'1 rep range for /'1 working sets on the compound
movements !only use one power movement for lower body, presses, and pullsCrows, i.e. dont
do squats and front squats in the same workout#. 3ake sure you rest enough in between sets
to completely recover and be ready for your net heavy set. %f that means you need to take 1'<
minutes between sets then so be it. The purpose of these workouts is to move maimum
weightI 6ave short rest periods for your hypertrophy days. Jn your power days you need to
have a ,J4G> mentality. 3ove the heavy ass weight at all costsI 8 good way to make
consistent progress is to rotate your power movements every .'/ weeks. 8 few sets of
assistance eercises can be done for smaller body parts like hamstrings !though deadlifts and
squat will involve significant hamstring recruitment#, calves, shoulders, and arms.
8uiliary eercises would include things like leg etensions, glute ham raises, good
mornings, standing and seated calf rises for legs and dumbbell presses, upright rows, curls,
and skull crushers for upper body auiliary work.
Hypertrophy Days
Jn your hypertrophy days you should do some speed work !<'D sets of / reps# with <1'F=;
of your /'1 rep ma to start your workout with the power eercise you used earlier in the
week. 5or eample if you did squats for / sets of /'1 reps with /== lbs earlier in the week.
Then you would do < sets of / reps on squats with -:1'.-= lbs with an emphasis placed on
moving the weight through the concentric phase of the lift as quickly as possible. Do not go
too heavy on your speed setsL if you cannot move the weight eplosively then it is too heavyI
>est no longer than := seconds in between each of the speed sets. This builds eplosiveness
and speed and may stimulate growth as well. Gven though you are using less weight, you
should still be applying maimum force to it. To elaborate on this point, you can apply the
same force to .1= lbs that you apply to 0== lbs, .1= lbs will )ust move faster, and that is the
point you want your body to be eplosive. %f you have access to chains or bands they can be
MG>2 helpful in building your eplosiveness. %f you choose to use them however you may
want to lower the weight you are using to compensate for the increased loading at the top end
of the movement.
3ake sure the weight is light enough that you can move it eplosively. %f you are slowing
down at any point during the concentric phase then it is likely too heavy.
More Important Notes
8fter you finish with your speed work for the day you should train basically like you
normally would for a bodybuilder. 2our rep range should be D'.= and keep your rest periods
to -'. minutes between sets. % would increase the volume of these sessions by approimately
1='F1; compared to your power days. 3ake sure you do not over use failure on your
hypertrophy days or you will burn out quickly. % only recommend going to absolute failure on
the last -'. sets of each eercise once you have adapted to the routine. Jn prior sets stop -'.
reps shy of failure.
This may seem counter intuitive but it will help you maintain a greater overall power and
volume during the workout and it will prevent neural fatigue and burnout. 5or the first .'0
weeks you should "JT train to failure at all until your body becomes accustomed to the
volume and frequency.
!ertraining "actor
"ow % know you are thinking $% will overtrain if % workout each bodypart .CweekI& 4hile
the first few weeks you may be very sore, tired, and not feel great, if you push through this
after about 0'< weeks you will find that your body will adapt to the increased frequency and
you will hardly get sore more for more than a day. 2ou will also find that your strength will
start to skyrocketI % do recommend deloading once every <'-. weeks however. 8 deload
would consist of -'/ weeks of lifting at <='F=; of your normal weights. This will be enough
to maintain your strength, but light enough to allow you to actively recover.
Keep in mind one thing when starting this routine, it is not for the faint of heart, but heavy
iron, is no match for an iron will. %f you are mentally and physically tough enough, you may
)ust power your way to new gainsI
Day 1# $pper %o&y Power Day
Pllin" P(wer *(6e,ent: Bent (6er (r Pen#la. r(ws
3 sets (' 3$5 reps
8ssistance Pllin" ,(6e,ent: !ei"hte# Pll ps
2 sets (' 6$10 reps
8/iliar. Pllin" ,(6e,ent: )ack chins
2 sets (' 6$10 reps
Pressin" P(wer *(6e,ent: 9lat #,bbell presses
3 sets (' 3$5 reps
8ssistance pressin" ,(6e,ent: !ei"hte# #ips
2 sets (' 6$10 reps
8ssistance pressin" ,(6e,ent: Seate# #,bbell sh(l#er presses
3 sets (' 6$10 reps
8/iliar. crlin" ,(6e,ent: :a,bere# bar crls
3 sets (' 6$10 reps
8/iliar. e/tensi(n ,(6e,ent: Skll crshers
3 sets (' 6$10 reps
Day 2# Lower %o&y Power Day
Pressin" P(wer *(6e,ent: Sqats
3 sets (' 3$5 reps
8ssistance pressin" ,(6e,ent: 7ack Sqats
2 sets (' 6$10 reps
8ssistance e/tensi(n ,(6e,ent: ;e" e/tensi(ns
2 sets (' 6$10 reps
8ssistance pllin" ,(6e,ent: Sti'' le""e# #ea#li'ts
3 sets (' 5$8 reps
8ssistance pllin"<crlin" ,(6e,ent: =lte ha, raises (r l.in" le" crls
2 sets (' 6$10 reps
8/iliar. cal' ,(6e,ent: Stan#in" cal' raise
3 sets (' 6$10 reps
8/iliar. cal' ,(6e,ent: Seate# cal' raise
2 sets (' 6$10 reps
Day 3# 'est
Day 4# %ack an& (ho)*&ers Hypertrophy Day
Pllin" P(wer >/ercise spee# w(rk: Bent (6er (r Pen#la. r(ws
6 sets (' 3 reps with 65$70% (' n(r,al 3$5 rep ,a/
7.pertr(ph. pllin" ,(6e,ent: )ack chins
3 sets (' 8$12 reps
7.pertr(ph. pllin" ,(6e,ent: Seate# cable r(w
3 sets (' 8$12 reps
7.pertr(ph. pllin" ,(6e,ent: &,bbell r(ws (r shr"s bracin" pper b(#. a"ainst an
incline bench
2 sets (' 12$15 reps
7.pertr(ph. pllin" ,(6e,ent: :l(se "rip pll#(wns
2 sets (' 15$20 reps
7.pertr(ph. sh(l#er ,(6e,ent: Seate# #,bbell presses
3 sets (' 8$12 reps
7.pertr(ph. sh(l#er ,(6e,ent: %pri"ht r(ws
2 sets (' 12$15 reps
7.pertr(ph. sh(l#er ,(6e,ent: Si#e lateral raises with #,bbells (r cables
3 sets (' 12$20 reps
Day +# Lower %o&y Hypertrophy Day
;(wer B(#. P(wer >/ercise spee# w(rk: Sqats
6 sets (' 3 reps with 65$70% (' n(r,al 3$5 rep ,a/
7.pertr(ph. pressin" ,(6e,ent: 7ack sqats
3 sets (' 8$12 reps
7.pertr(ph. pressin" ,(6e,ent: ;e" presses
2 sets (' 12$15 reps
7.pertr(ph. e/tensi(n ,(6e,ent: ;e" e/tensi(ns
3 sets (' 15$20 reps
7.pertr(ph. pllin" ,(6e,ent: )(,anian #ea#li'ts
3 sets (' 8$12 reps
7.pertr(ph. crlin" ,(6e,ent: ;.in" le" crls
2 sets (' 12$15 reps
7.pertr(ph. crlin" ,(6e,ent: Seate# le" crls
2 sets (' 15$20 reps
7.pertr(ph. cal' ,(6e,ent: &(nke. cal' raises
4 sets (' 10$15 reps
7.pertr(ph. cal' ,(6e,ent: Seate# cal' raises
3 sets (' 15$20 reps
Day ,# -hest an& .rms Hypertrophy Day
Pressin" P(wer >/ercise spee# w(rk: 9lat #,bbell presses
6 sets (' 3 reps with 65$70% (' n(r,al 3$5 rep ,a/
7.pertr(ph. pressin" ,(6e,ent: 1ncline #,bbell presses
3 sets (' 8$12 reps
7.pertr(ph. pressin" ,(6e,ent: 7a,,er stren"th chest press
3 sets (' 12$15 reps
7.pertr(ph. 'l. ,(6e,ent: 1ncline cable 'l.es
2 sets (' 15$20 reps
7.pertr(ph. crlin" e/ercise: :a,bere# bar preacher crls
3 sets (' 8$12 reps
7.pertr(ph. crlin" e/ercise: &,bbell c(ncentrati(n crls
2 sets (' 12$15 reps
7.pertr(ph. crlin" e/ercise: Spi#er crls bracin" pper b(#. a"ainst an incline bench
2 sets (' 15$20 reps
7.pertr(ph. e/tensi(n e/ercise: Seate# tricep e/tensi(n with ca,bere# bar
3 sets (' 8$12 reps
7.pertr(ph. e/tensi(n e/ercise: :able press#(wns with r(pe attach,ent
2 sets (' 12$15 reps
7.pertr(ph. e/tensi(n e/ercise: :able kickbacks
2 sets (' 15$20 reps
Day /# 'est
Keep in mind this workout would be for someone who is relatively adapted to higher
frequency and volume, so you may want to cut out an assistanceCauiliary eercise on each
day to start until your body adapts.
(0)ats#
Typically people are weak in the hole and % would recommend doing below parallel bo
squats to help fi this. 3ake sure you sit down to the bo and pause on it. 8lso good mornings
may help back strength to maintain your arch in the hole and deep hack squats may help
increase quad strength for deep reps.
Dea&*ifts#
%f you are weak off the floor, then focus on deficit deadlifts from a .'0N bo. %f you are weak
at the lockout then do rack pulls from )ust below the knee. %f you have access to bands or
chains % would also recommend adding those in as they will make the lockout more difficult.
Presses#
%f you are weak midway through the movement or at the lockout, really focus on triceps
strength using close grip presses, dips, or skull crushers. 8dding bands or chains will also help
with lockout of a press. %f you are weak at the bottom, try doing presses where you pause for a
/ count at the bottom before pressing.
De*oa&#
%f changing eercises and focusing on weak portions of the lifts themselves dont improve
things you may need to deload for -'/ weeks. % dont schedule deloads, % take them when %
need them which is typically every <'-. weeks. Bow long you take it for will depend on how
long it takes you to feel mentally and physically refreshed and focused. 5or a deload %
recommend doing your normal routine, but only using <='F=; of normal weights. 6o for if
you would normally do / sets of 1 on squats with /== lbs., % would recommend doing -D='
.-= lbs. on squats for / sets of 1.
This will be light enough to allow active recovery but heavy enough for you to maintain your
muscle mass and strength.
How can car&io 1e incorporate& into yo)r ro)tine2
2ou can adapt to almost anything with this routine but it will take time. % did ,B8T training
all the way up to my show and by the end % was doing cardio almost everyday. %n the
offseason % typically incorporate -'. days of high intensity cardio per week including car
pushes, sled dragging, sprints with a sprint parachute, as well as some other circuit style
workouts for cardio. % also do the typical ellipticalCbike cardio intervals as well. 4hen you
first start with ,B8T you may want to limit the cardio to -Cweek until your body adapts to
the volume and frequency of the routine. %f you find your legs are overly sore then % would
suggest )ust doing some moderate intensity cardio to get some blood flow in the area and
perhaps skip the B%%T for the week until your body gets ad)usted to the training.
2ou can also focus on cardio that does not involve the legs so much like using the rowing
cardio machine or doing some heavy bag training for cardio.
Why aren3t a** sets to fai*)re2
5ailure is a tool and has to be used correctly. During the first /'< weeks of the routine % would
"JT recommend taking sets to failure as doing so will burn you out physically and mentally
very fast. %d recommend stopping -'. reps shy of failure. Jnce you get ad)usted to the
volume and frequency then you can start adding in failure for your power movements and
some of your accessoryCauiliary work as your body gets more ad)usted. 2ou should never
train to failure consistently more than < weeks in a row without at least a partial break from it.
The reason % recommend this is because if you constantly train to failure it will decrease your
performance, strength, reduce the volume you are able to tolerate, and ultimately reduce your
hypertrophic capacity. There is this notion out there that any set not taken to failure is a
wasted set, but thats complete "J"6G"6G that has been perpetuated over the years by
people who have not read the research.
%ndeed, research has shown that sets taken near, but not to failure are almost, if not as
effective as sets taken to failure on inducing growth and there is the added benefit that they do
not overta your nervous system to the point where it reduces your strength, power, and
volume output.
45amp*e#
5or eample, if you train to all out maimum concentric failure on bench press and hit failure
on your <th rep. The net set you probably will only get /'0 reps, and the following set you
might get -'/ reps. 8s you can see your output decreases very quickly. (ut if you only took
the first set to the 1th rep, it is quite likely you could take each subsequent set to 0'1 reps and
so overall you have actually had a more effective workout by staying away from failure
because you were able to maintain your powerCstrength output over several sets.
,eople dont realiAe that overload is cumulative over the workout and adding more volume is
actually a way to induce more overload, not )ust by adding more weightCreps. 8gain, there is
nothing wrong with taking some sets to failure once you are adapted to the routine, but it has
to be properly periodiAed to avoid performance decrements and K"6 overtaing.
How can reg)*ar &ea&*ifts 1e imp*emente& into this ro)tine2
% recommend putting deadlifts on the power lower body day. 6ome people seem to believe
that deadlifts are an upper body eercise and while they do involve the back muscles, the
deadlift is moreso a posterior chain eercise and requires a good deal of hip fleion. The
movement is like cross between a good morning and a squat essentially and so there is also
substantial lower back, hamstring, glute, and quad activation. Thus % recommend keeping
them on leg days. % would not do squats and deadlifts on the same day unless you have been
doing ,B8T for a long time and you are very adapted to the routine and are able to tolerate it.
Jtherwise % would suggest alternating the movements or doing a squat movement for a few
weeks on your power day and then a deadlift movement for a few weeks. %f you are someone
who has really good quads and weak hamstringsClower back then maybe / out of every 0
weeks you do a deadlift movement for your power eercise.
%f you are like me and have strong hamstrings and lower back but weak quads then maybe do
a squat movement / out of every 0 weeks and then do a deadlift movement for your power
move once per month. That said you can always work in some form of a deadlift variation or
squat variation as an accessory eercise as well.