ADVANCED TECHNIQUES

PROGRAM
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PROGRAM OVERVIEW
This program is NOT designed for athletes, because by
nature it may elicit high fatigue and muscle soreness.

The program is designed for experienced gym-goers and

coaches who want to spend a few weeks trying out different
Advanced Training Techniques - it follows a 3-Day Split of
Squat, Bench, Deadlift (SBD).

Each week incorporates different techniques, such as

Isometrics, Pulses, Cluster Sets and Accommodating
Resistance.

The Advanced Training Technique is only carried out on the

main (primary) lift – assistance lifts follow a 3-week block
progression (12, 8, 4 reps).

You can choose to perform the techniques for 1-week only.

However, I have programmed 3-week phases for each.
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THE 8 PHASES
• Phase 1: Tempo / Negatives.

• Phase 2: Isometrics.

• Phase 3: Time Under Tension (Timed).

• Phase 4: Rep Targets.

• Phase 5: Pulses / Double Lockout.

• Phase 6: Cluster Sets.

• Phase 7: Accommodating Resistance.

• Phase 8: Complex Training.

 PHASE 1: TEMPO / NEGATIVES
DAY 1 DAY 2 DAY 3
SQUAT (BILATERAL SQUAT + HINGE + SINGLE-LEG) BENCH (UPPER PUSH) DEADLIFT (HINGE + UPPER PULL)
EXERCISE WEEK SETS/REPS RPE EXERCISE WEEK SETS/REPS RPE EXERCISE WEEK SETS/REPS RPE
1 4x5 70% 1 4x5 70% 1 4x5 70%
BB BACK BB BENCH
2 4x5 70% 2 4x5 70% BB DEADLIFT 2 4x5 70%
SQUAT PRESS
3 4x5 70% 3 4x5 70% 3 4x5 70%

1ST NUMBER = ECCENTRIC / “X” = 1ST NUMBER = ECCENTRIC / “X” = 1ST NUMBER = CONCENTRIC / “X”
NOTES MAX SPEED NOTES MAX SPEED NOTES = MAX SPEED
W1: 21X2 / W2: 31X2 / W3: 41X2 W1: 21X2 / W2: 31X2 / W3: 41X2 W1: X122 / W2: X132 / W3: X142

1 3x12 8 1 3x12 8 1 3x12 8

INCLINE OR BB OR DB
BB RDL 2 3x8 9 SEATED DB 2 3x8 9 BENT-OVER 2 3x8 9
PRESS ROW
3 3x4 10 3 3x4 10 3 3x4 10
1 3x12 ES 8 1 3x12 8 1 3x12 ES 8
2 3x8 ES 9 2 3x8 9 SINGLE-ARM
DB RFESS DB FLY 2 3x8 ES 9
ROW
3 3x4 ES 10 3 3x4 10 3 3x4 ES 10
1 3x12 8 1 3x12 8 1 3x12 8
EZ BAR SKULL EZ BAR BICEPS
DB CALF RAISE 2 3x8 9 2 3x8 9 2 3x8 9
CRUSHER CURL
3 3x4 10 3 3x4 10 3 3x4 10
 PHASE 2: ISOMETRICS
DAY 1 DAY 2 DAY 3
SQUAT (BILATERAL SQUAT + HINGE + SINGLE-LEG) BENCH (UPPER PUSH) DEADLIFT (HINGE + UPPER PULL)
EXERCISE WEEK SETS/REPS RPE EXERCISE WEEK SETS/REPS RPE EXERCISE WEEK SETS/REPS RPE
1 4x5 75% 1 4x5 75% 1 4x5 75%
BB BACK BB BENCH
2 4x5 75% 2 4x5 75% BB DEADLIFT 2 4x5 75%
SQUAT PRESS
3 4x5 75% 3 4x5 75% 3 4x5 75%
PAUSE AT THE BOTTOM OF THE PAUSE AT THE BOTTOM OF THE
PAUSE AT KNEE HEIGHT
LIFT LIFT
NOTES NOTES NOTES W1: 1 SEC / W2: 2 SECS /
W1: 1 SEC / W2: 2 SECS / W1: 1 SEC / W2: 2 SECS /
W3: 3 SECS
W3: 3 SECS W3: 3 SECS
1 3x12 8 1 3x12 8 1 3x12 8
INCLINE OR BB OR DB
BB RDL 2 3x8 9 SEATED DB 2 3x8 9 BENT-OVER 2 3x8 9
PRESS ROW
3 3x4 10 3 3x4 10 3 3x4 10
1 3x12 ES 8 1 3x12 8 1 3x12 ES 8
2 3x8 ES 9 2 3x8 9 SINGLE-ARM
DB RFESS DB FLY 2 3x8 ES 9
ROW
3 3x4 ES 10 3 3x4 10 3 3x4 ES 10
1 3x12 8 1 3x12 8 1 3x12 8
EZ BAR SKULL EZ BAR BICEPS
DB CALF RAISE 2 3x8 9 2 3x8 9 2 3x8 9
CRUSHER CURL
3 3x4 10 3 3x4 10 3 3x4 10
 PHASE 3: TIME UNDER TENSION
DAY 1 DAY 2 DAY 3
SQUAT (BILATERAL SQUAT + HINGE + SINGLE-LEG) BENCH (UPPER PUSH) DEADLIFT (HINGE + UPPER PULL)
EXERCISE WEEK SETS/REPS RPE EXERCISE WEEK SETS/REPS RPE EXERCISE WEEK SETS/REPS RPE
1 4x20 SECS 60% 1 4x20 SECS 60% 1 4x20 SECS 60%
BB BACK BB BENCH
2 4x30 SECS 60% 2 4x30 SECS 60% BB DEADLIFT 2 4x30 SECS 60%
SQUAT PRESS
3 4x40 SECS 60% 3 4x40 SECS 60% 3 4x40 SECS 60%

KEEP LIFTING THE WEIGHT (FAST KEEP LIFTING THE WEIGHT (FAST KEEP LIFTING THE WEIGHT (FAST
NOTES TEMPO) FOR THE PROGRAMMED NOTES TEMPO) FOR THE PROGRAMMED NOTES TEMPO) FOR THE PROGRAMMED
TIME TIME TIME

1 3x12 8 1 3x12 8 1 3x12 8

INCLINE OR BB OR DB
BB RDL 2 3x8 9 SEATED DB 2 3x8 9 BENT-OVER 2 3x8 9
PRESS ROW
3 3x4 10 3 3x4 10 3 3x4 10
1 3x12 ES 8 1 3x12 8 1 3x12 ES 8
2 3x8 ES 9 2 3x8 9 SINGLE-ARM
DB RFESS DB FLY 2 3x8 ES 9
ROW
3 3x4 ES 10 3 3x4 10 3 3x4 ES 10
1 3x12 8 1 3x12 8 1 3x12 8
EZ BAR SKULL EZ BAR BICEPS
DB CALF RAISE 2 3x8 9 2 3x8 9 2 3x8 9
CRUSHER CURL
3 3x4 10 3 3x4 10 3 3x4 10
 PHASE 4: REP TARGETS
DAY 1 DAY 2 DAY 3
SQUAT (BILATERAL SQUAT + HINGE + SINGLE-LEG) BENCH (UPPER PUSH) DEADLIFT (HINGE + UPPER PULL)
EXERCISE WEEK SETS/REPS RPE EXERCISE WEEK SETS/REPS RPE EXERCISE WEEK SETS/REPS RPE
1 1x57 65% 1 1x57 65% 1 1x57 65%
BB BACK BB BENCH
2 4x34 75% 2 4x34 75% BB DEADLIFT 2 4x34 75%
SQUAT PRESS
3 4x21 85% 3 4x21 85% 3 4x21 85%

COMPLETE THE PROGRAMMED COMPLETE THE PROGRAMMED COMPLETE THE PROGRAMMED

NOTES REPS IN AS FEW SETS AS POSSIBLE NOTES REPS IN AS FEW SETS AS POSSIBLE NOTES REPS IN AS FEW SETS AS POSSIBLE
– TAKE WHAT BREAKS YOU NEED – TAKE WHAT BREAKS YOU NEED – TAKE WHAT BREAKS YOU NEED

1 3x12 8 1 3x12 8 1 3x12 8

INCLINE OR BB OR DB
BB RDL 2 3x8 9 SEATED DB 2 3x8 9 BENT-OVER 2 3x8 9
PRESS ROW
3 3x4 10 3 3x4 10 3 3x4 10
1 3x12 ES 8 1 3x12 8 1 3x12 ES 8
2 3x8 ES 9 2 3x8 9 SINGLE-ARM
DB RFESS DB FLY 2 3x8 ES 9
ROW
3 3x4 ES 10 3 3x4 10 3 3x4 ES 10
1 3x12 8 1 3x12 8 1 3x12 8
EZ BAR SKULL EZ BAR BICEPS
DB CALF RAISE 2 3x8 9 2 3x8 9 2 3x8 9
CRUSHER CURL
3 3x4 10 3 3x4 10 3 3x4 10
 PHASE 5: PULSES/DOUBLE LOCKOUT
DAY 1 DAY 2 DAY 3
SQUAT (BILATERAL SQUAT + HINGE + SINGLE-LEG) BENCH (UPPER PUSH) DEADLIFT (HINGE + UPPER PULL)
EXERCISE WEEK SETS/REPS RPE EXERCISE WEEK SETS/REPS RPE EXERCISE WEEK SETS/REPS RPE
1 4x5 70% 1 4x5 70% 1 4x5 70%
BB BACK BB BENCH
2 4x5 70% 2 4x5 70% BB DEADLIFT 2 4x5 70%
SQUAT PRESS
3 4x5 70% 3 4x5 70% 3 4x5 70%
AT THE TOP, REBEND TO LOWER
SMALL 4 INCH PULSE/BOUNCE AT SMALL 4 INCH PULSE/BOUNCE AT
THE BAR (4 INCHS) AND LOCKOUT
NOTES THE BOTTOM OF THE LIFT NOTES THE BOTTOM OF THE LIFT NOTES
AGAIN
W1: 1 / W2: 2 / W3: 3 W1: 1 / W2: 2 / W3: 3
W1: 1 / W2: 2 / W3: 3
1 3x12 8 1 3x12 8 1 3x12 8
INCLINE OR BB OR DB
BB RDL 2 3x8 9 SEATED DB 2 3x8 9 BENT-OVER 2 3x8 9
PRESS ROW
3 3x4 10 3 3x4 10 3 3x4 10
1 3x12 ES 8 1 3x12 8 1 3x12 ES 8
2 3x8 ES 9 2 3x8 9 SINGLE-ARM
DB RFESS DB FLY 2 3x8 ES 9
ROW
3 3x4 ES 10 3 3x4 10 3 3x4 ES 10
1 3x12 8 1 3x12 8 1 3x12 8
EZ BAR SKULL EZ BAR BICEPS
DB CALF RAISE 2 3x8 9 2 3x8 9 2 3x8 9
CRUSHER CURL
3 3x4 10 3 3x4 10 3 3x4 10
 PHASE 6: CLUSTER SETS
DAY 1 DAY 2 DAY 3
SQUAT (BILATERAL SQUAT + HINGE + SINGLE-LEG) BENCH (UPPER PUSH) DEADLIFT (HINGE + UPPER PULL)
EXERCISE WEEK SETS/REPS RPE EXERCISE WEEK SETS/REPS RPE EXERCISE WEEK SETS/REPS RPE
1 3x(3x3) 80% 1 3x(3x3) 80% 1 3x(3x3) 80%
BB BACK BB BENCH
2 3x(3x2) 85% 2 3x(3x2) 85% BB DEADLIFT 2 3x(3x2) 85%
SQUAT PRESS
3 3x(3x1) 90% 3 3x(3x1) 90% 3 3x(3x1) 90%
RERACK AND TAKE A 5-6 SECOND RERACK AND TAKE A 5-6 SECOND PLACE THE BAR DOWN AND TAKE
BREAK (2-3 DEEP BREATHS IN BREAK (2-3 DEEP BREATHS IN A 5-6 SECOND BREAK (2-3 DEEP
NOTES NOTES NOTES
AND OUT) BETWEEN CLUSTER AND OUT) BETWEEN CLUSTER BREATHS IN AND OUT) BETWEEN
SETS SETS CLUSTER SETS
1 3x12 8 1 3x12 8 1 3x12 8
INCLINE OR BB OR DB
BB RDL 2 3x8 9 SEATED DB 2 3x8 9 BENT-OVER 2 3x8 9
PRESS ROW
3 3x4 10 3 3x4 10 3 3x4 10
1 3x12 ES 8 1 3x12 8 1 3x12 ES 8
2 3x8 ES 9 2 3x8 9 SINGLE-ARM
DB RFESS DB FLY 2 3x8 ES 9
ROW
3 3x4 ES 10 3 3x4 10 3 3x4 ES 10
1 3x12 8 1 3x12 8 1 3x12 8
EZ BAR SKULL EZ BAR BICEPS
DB CALF RAISE 2 3x8 9 2 3x8 9 2 3x8 9
CRUSHER CURL
3 3x4 10 3 3x4 10 3 3x4 10
 PHASE 7: ACCOMMODATING RESISTANCE
DAY 1 DAY 2 DAY 3
SQUAT (BILATERAL SQUAT + HINGE + SINGLE-LEG) BENCH (UPPER PUSH) DEADLIFT (HINGE + UPPER PULL)
EXERCISE WEEK SETS/REPS RPE EXERCISE WEEK SETS/REPS RPE EXERCISE WEEK SETS/REPS RPE
1 8x3 65% 1 8x3 65% 1 8x3 65%
BB BACK BB BENCH
2 10x2 70% 2 10x2 70% BB DEADLIFT 2 10x2 70%
SQUAT PRESS
3 12x1 75% 3 12x1 75% 3 12x1 75%
AIM TO ADD 25% OF YOUR 1RM AIM TO ADD 25% OF YOUR 1RM AIM TO ADD 25% OF YOUR 1RM
IN BANDS OR CHAINS TO THE TOP IN BANDS OR CHAINS TO THE TOP IN BANDS OR CHAINS TO THE TOP
NOTES NOTES NOTES
OF THE LIFT – 40 SECS REST OF THE LIFT – 40 SECS REST OF THE LIFT – 40 SECS REST
BETWEEN SETS BETWEEN SETS BETWEEN SETS
1 3x12 8 1 3x12 8 1 3x12 8
INCLINE OR BB OR DB
BB RDL 2 3x8 9 SEATED DB 2 3x8 9 BENT-OVER 2 3x8 9
PRESS ROW
3 3x4 10 3 3x4 10 3 3x4 10
1 3x12 ES 8 1 3x12 8 1 3x12 ES 8
2 3x8 ES 9 2 3x8 9 SINGLE-ARM
DB RFESS DB FLY 2 3x8 ES 9
ROW
3 3x4 ES 10 3 3x4 10 3 3x4 ES 10
1 3x12 8 1 3x12 8 1 3x12 8
EZ BAR SKULL EZ BAR BICEPS
DB CALF RAISE 2 3x8 9 2 3x8 9 2 3x8 9
CRUSHER CURL
3 3x4 10 3 3x4 10 3 3x4 10
 PHASE 8: COMPLEX TRAINING
DAY 1 DAY 2 DAY 3
SQUAT (BILATERAL SQUAT + HINGE + SINGLE-LEG) BENCH (UPPER PUSH) DEADLIFT (HINGE + UPPER PULL)
EXERCISE WEEK SETS/REPS RPE EXERCISE WEEK SETS/REPS RPE EXERCISE WEEK SETS/REPS RPE
1 4x3 + 3 CMJ 80% 1 4x3 + 3 CMT 80% 1 4x3 + 3 CMJ 80%
BB BACK BB BENCH
2 4x2 + 2 CMJ 85% 2 4x2 + 2 CMT 85% BB DEADLIFT 2 4x2 + 2 CMJ 85%
SQUAT PRESS
3 4x1 + 1 CMJ 90% 3 4x1 + 1 CMT 90% 3 4x1 + 1 CMJ 90%
PERFORM THE BENCH, SHAKE PERFORM THE DEADLIFT, SHAKE
PERFORM THE SQUAT, SHAKE OFF
OFF AND PERFORM THE OFF AND PERFORM THE
NOTES AND PERFORM THE VERTICAL NOTES NOTES
COUNTERMOVEMENT MEDICINE HORIZONTAL
COUNTERMOVEMENT JUMP(S)
BALL CHEST THROW(S) COUNTERMOVEMENT JUMP(S)
1 3x12 8 1 3x12 8 1 3x12 8
INCLINE OR BB OR DB
BB RDL 2 3x8 9 SEATED DB 2 3x8 9 BENT-OVER 2 3x8 9
PRESS ROW
3 3x4 10 3 3x4 10 3 3x4 10
1 3x12 ES 8 1 3x12 8 1 3x12 ES 8
2 3x8 ES 9 2 3x8 9 SINGLE-ARM
DB RFESS DB FLY 2 3x8 ES 9
ROW
3 3x4 ES 10 3 3x4 10 3 3x4 ES 10
1 3x12 8 1 3x12 8 1 3x12 8
EZ BAR SKULL EZ BAR BICEPS
DB CALF RAISE 2 3x8 9 2 3x8 9 2 3x8 9
CRUSHER CURL
3 3x4 10 3 3x4 10 3 3x4 10
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