Exercise Progressions and Combinations - Templates

• Example assuming 3 training sessions per week (Mon. Wed. Fri.):

  • Week 1: M: 3 sets, W: 3 sets, F: 3 sets

  • Week 2: M: 4 sets, W: 4 sets, F: 4 sets

  • Week 3: M: 5 sets, W: 5 sets, F: 5 sets

  • Increase the weight and begin again. Or continue to add sets to further solidify control of that weight or reps to continue to build muscle.

• The above progression can be slowed down if necessary depending on the weights you are using relative to your current level of strength

  • Week 1: M: 3 sets, W: 3 sets, F: 3 sets

  • Week 2: M: 3 sets, W: 3 sets, F: 4 sets

  • Week 3: M: 3 sets, W: 4 sets, F: 4 sets

  • Week 4: M: 4 sets, W: 4 sets, F: 4 sets

  • Continue in this fashion until all sessions can be completed with 5 sets

  • Increase the weight and begin again. Or continue to add sets to further solidify control of that weight or reps to continue to build muscle.

• You can also adjust the number of reps done in a set to assist in progressing the TOTAL number of reps done. This will take more time and may not be necessary until later in your strength journey.

  • In this example we will assume a rep range of 4-6 (good for building strength and muscle)

  • We will use the following nomenclature: reps/sets so 4/3 is 3 sets of 4 reps

  • We will continue to assume 3 sessions per week (Mon. Wed. Fri.)

    • Week 1: M: 4/3, W: 4/3, F: 4/3

    • Week 2: M: 4/4, W: 4/4, F: 4/4

    • Week 3: M: 4/5, W: 4/5, F: 4/5

    • Week 4: M: 5/3, W: 5/3, F: 5/3

    • Week 5: M: 5/4, W: 5/4, F: 5/4

    • Week 6: M: 5/5, W: 5/5, F: 5/5

    • Week 7: M: 6/3, W: 6/3, F: 6/3

    • Week 8: M: 6/4, W: 6/4, F: 6/4

    • Week 9: M: 6/5, W: 6/5, F: 6/5

    • Increase the weight and begin again. Or continue to add sets to further solidify control of that weight or reps to continue to build muscle.

    • You may also choose to vary the reps every week, and increase the sets every 3 weeks

• The above progression can also be slowed down even further if necessary depending on the weights you are using relative to your current level of strength

  • Example of a slower progression through weeks 1-3:

    • Week 1: M: 4/3, W: 4/3, F: 4/3

    • Week 2: M: 4/3, W: 4/3, F: 4/4

    • Week 3: M: 4/3, W: 4/4, F: 4/4

    • Week 4: M: 4/4, W: 4/4, F: 4/4

    • Week 5: M: 4/4, W: 4/4, F: 4/5

    • Week 6: M: 4/4, W: 4/5, F: 4/5

    • Week 7: M: 4/5, W: 4/5, F: 4/5

    • Week 8: M: 4/5, W: 4/5, F: 4/6

    • Week 9: M: 4/5, W: 4/6, F: 4/6

    • Week 10: M: 4/6, W: 4/6, F: 4/6

    • Increase the reps in each set to 5 and repeat

    • Increase the reps in each set to 6 and repeat

    • Increase the weight and repeat. Or continue to add sets to further solidify control of that weight or reps to continue to build muscle.

    • You may also choose to vary the reps every week, and increase the sets every 10 weeks

• In the following examples X will be the weight you are currently using and Y will be the increased weight. We will continue to assume 3 sessions per week

  • Increasing the weight over several sessions

    • Monday (Session 1) of weight increase: 5/1 (Y), 5/4 (X)

      • use the increase weight on the first or second set when fresh and warmed up

    • Wednesday (Session 2) of weight increase: 5/2 (Y), 5/2 (X)

    • Friday (Session 3) of weight increase: 5/3 (Y)

  • Increasing the weight over several weeks

    • Week 1 of weight increase: M: 5/5 (X), W: 5/3 (Y), F: 5/5 (X)

      • The increase weight may be used in the middle of the week or at the end

    • Week 2 of weight increase: M: 5/5 (X), W: 5/3 (Y) F: 5/3 (Y)

    • Week 3 of weight increase: M: 5/3 (Y), W: 5/3 (Y) F: 5/3 (Y)

    • Continue to increase the number of sets using progressions above

  • The increased weight can also be introduced within a set by doing as many reps at you can with the increased weight (and good form) then decreasing the weight and finishing the set

• Example - Two Days per Week:

  • Week 1: Day1: 3/3, Day2: 3/3

  • Week 2: Day1: 4/3, Day2: 4/3

  • Week 3: Day1: 5/3, Day2: 5/3

  • Week 4: Day1: 3/4, Day2: 3/4

  • Week 5: Day1: 4/4, Day2: 4/4

  • Week 6: Day1: 5/4, Day2: 5/4

  • Week 7: Day1: 3/5, Day2: 3/5

  • Week 8: Day1: 4/5, Day2: 4/5

  • Week 9: Day1: 5/5, Day2: 5/5

  • Add weight and repeat. Or continue to add sets to further solidify control of that weight or reps to continue to build muscle.

  • The same principles of slowing down the progression to allow time for adaptation and growth of strength and muscle seen above in earlier examples can also be applied to this progression.

    • Week 1: Day1: 3/3, Day2: 3/3

    • Week 2: Day1: 3/3, Day2: 4/3

    • Week 3: Day1: 4/3, Day2: 4/3

    • Week 4: Day1: 4/3, Day2: 5/3

    • Week 5: Day1: 5/3, Day2: 5/3

    • Increase the number of sets to 4 and repeat.

    • Increase the number of sets to 5 and repeat.

    • Add weight and repeat. Or continue to add sets to further solidify control of that weight or reps to continue to build muscle.

Templates

One Session Repeated Multiple Times Per Week

Two to four sessions per week is probably optimal for these selections of exercise. Other combinations are possible.

Three Lifts

1. Split Squat

2. Cable Press (cable at or around chest height)

3. Cable Row (cable at or around chest height)

Four Lifts

1. Split Squat

2. Cable Press (cable at or around chest height)

3. Cable Row (cable at or around chest height)

4. Single Leg Romanian Deadlift

1. Split Squat

2. Cable Press (cable at or around chest height)

3. Cable Row (cable at or around chest height)

4. Cable Chop (downward)

Five Lifts

1. Split Squat

2. Cable Press (cable at or around chest height)

3. Cable Row (cable at or around chest height)

4. Single Leg Romanian Deadlift

5. Cable Chop (downward)

Generic - Five Lifts (can also be easily adjusted for fewer lifts)

1. Knee Dominant Exercise

2. Pressing Exercise

3. Pulling Exercise

4. Hip Dominant Exercise

5. Twisting Exercise

More than five lifts in a single session is possible but not very practical.

Two Sessions Repeated One to Three Times Per Week

These selections and groupings of exercises can be done in as few as two sessions per week (progress will be slower due to performing each lift only once per week) and as many as six sessions per week (which will require performing each lift three times per week and take lots of energy and recovery).

Two Lifts Per Day - Four Lifts Total

Day 1	Day 2
Split Squat	Single Leg RDL
Cable Row	Cable Press

Two and Three Lifts Per Day - Five Lifts Total

Day 1	Day 2
Split Squat	Single Leg RDL
Cable Row	Cable Press
Cable Chop

Day 1	Day 2
Split Squat	Single Leg RDL
Cable Row	Cable Press
	Cable Chop

Three Lifts Per Day - Five Lifts Total

Day 1	Day 2
Split Squat	Single Leg RDL
Cable Row	Cable Press
Cable Chop	Cable Chop

Generic - Three Lifts Per Day - Five Lifts Total (can also be easily adjusted for fewer lifts)

Day 1	Day 2
Knee Dominant	Hip Dominant
Pull	Press
Twist	Twist

Generic - Four Lifts Per Day - Seven Lifts Total (can also be easily adjusted for fewer lifts or accessory lifts, more on accessories below)

Day 1	Day 2
Knee Dominant	Hip Dominant
Pull - Horizontal	Press - Horizontal
Press - Vertical	Pull - Vertical
Twist	Twist

Adding In Heavy and Light Days

Generic - Two Sessions

Day 1	Day 2
Heavy Knee Dominant Exercise	Light Knee Dominant Exercise
Heavy Pressing Exercise	Light Pressing Exercise
Heavy Pulling Exercise	Light Pulling Exercise
Heavy Hip Dominant Exercise	Light Hip Dominant Exercise
Heavy Twisting Exercise	Light Twisting Exercise

Day 1	Day 2
Heavy Knee Dominant Exercise	Light Knee Dominant Exercise
Light Pressing Exercise	Heavy Pressing Exercise
Heavy Pulling Exercise	Light Pulling Exercise
Light Hip Dominant Exercise	Heavy Hip Dominant Exercise
Heavy Twisting Exercise	Light Twisting Exercise

The combinations go on. Use your imagination.

Generic - Four Sessions

L = Light, H = Heavy

Day 1	Day 2	Day 3	Day 4
Heavy Knee Dominant Exercise	Light Knee Dominant Exercise	Heavy Hip Dominant Exercise	Light Hip Dominant Exercise
Light Press - Vertical	Heavy Press - Vertical	Light Press - Horizontal	Heavy Press - Horizontal
Heavy Pull - Horizontal	Light Pull - Horizontal	Heavy Pull - Vertical	Light Pull - Vertical
Light Twisting Exercise	Heavy Twisting Exercise	Light Twisting Exercise	Heavy Twisting Exercise

The combinations start to get close to endless here. You can alternate heavy and light. Change the order of the days. Change combinations of exercises. Use your imagination.

A light day before a heavy day will allow for heavier weights to be used because the pattern will be potentiated. A light day after a heavy day will create more hypertrophy.

Adding In Accessory Movements

Accessory movements is another area that creates near endless possibilities. The possibilities of combinations might actually be endless. Accessories can be added in to the end of any day and or done on their own days.

An example using one of the templates above; instead of doing both horizontal and vertical presses and pulls you may decide to focus on horizontal presses and pulls, and use the space provided for the vertical variations for accessory or alternate lifts.

An similar example could be made of the heavy and light days, where instead of a light day of your main lift you perform accessory movements for that lift.

Accessory movements in my mind include isolations/single joint movements or variations of a lift that are different enough to be considered a different exercise.

Bicep curls, face pulls, and pull overs could be considered an accessory to pulling exercises. Tricep extensions, shoulder raises, and chest flies for pressing. Again this list borders on endless. Many of these exercises can be found from sources related to bodybuilding and physical therapy. See my information on internal training for more ideas.

If you aren’t focused on progressing your pull-ups, they could also be done as an accessory to your horizontal pulling exercises. Similar with overhead presses and horizontal presses. Doing these relatively heavy exercises as accessory movements would keep your joints healthy by using them in more ranges of motion without overloading your ability to recovery by doing too many heavy lifts.

Generic - Three Lifts Per Day plus Accessory

Day 1	Day 2
Knee Dominant	Hip Dominant
Pull	Press
Pull Accessory	Press Accessory
Twist	Twist

Day 1	Day 2
Knee Dominant	Hip Dominant
Pull	Press
Press Accessory	Pull Accessory
Twist	Twist

Day 1	Day 2
Knee Dominant	Hip Dominant
Pull	Press
Knee Accessory	Hip Accessory
Twist	Twist

Day 1	Day 2
Knee Dominant	Hip Dominant
Pull	Press
Hip Accessory	Knee Accessory
Twist	Twist

Because accessory movements are typically less intense you may be able to include more of them in your program.

Day 1	Day 2
Knee Dominant	Hip Dominant
Pull	Press
Press Accessory	Pull Accessory
Hip Accessory	Knee Accessory
Twist	Twist

What I have found is that over time I do not need to plan my accessory movements and I end up doing them as I FEEL what muscles and joints motions need more work as well as what I have the energy to perform.