What are the differences between the 3, 4, and 6 - day workout programs?

The 3 - day workout program is going to consist of mainly big muscle group compound movements with barbell’s or dumbbells. You are also going to hit each major muscle group every workout day. You will be doing leg, back, chest, and shoulder exercises each day. On days 1, and 3, you will have the choice of doing biceps or triceps, and on day 2, you will have your choice of core exercises.

The 4 - day program is going to be a similar setup to the 3-day. It is going to consist of big muscle group compound movements. It will include exercises for each major muscle group. On days 1, and 3, you will be able to train your core at the end of the workout. On days 2, and 4, you will be able to train your arms.

The 6 - day workout program will allow you to train more specific muscle groups. Each day focuses on a different major muscle group, and breaks down the exercises to hit specific muscles. There will be 2 days dedicated to leg exercises, 2 days for back, and 2 days for chest. Days 1, and 4 will be for legs. Days 2, and 5 will be for back. Days 3, and 6 will be for chest.

What is a 10RM, and how do I find mine?

A 10RM stands for 10 Rep Max. Your 10 rep max is the amount of weight you can do for 10 repetitions where the 10th repetition is either extremely difficult, or you cannot complete the repetition effectively with good form. This is otherwise known as failure.

You find your 10 rep max by testing how much weight you can do effectively for 10 reps. We suggest you start with your warm-up, followed by 1-2 warm-up sets of the specific exercise you are testing. After your warm-up sets, you should move onto what is referred to as your working sets. Load the weight where you believe you can do 10 effective reps. If you can do more at the end of the set, load more weight and repeat. Try to keep your working sets to 3 sets when testing your 10RM.

Should I pick the same exercises everyday?

We recommend that you choose different exercises each day on your 3, 4, or 6 day program. However, we do recommend that you choose the same exercises on the same days between training cycles. This way you can accurately track your strength progression between training cycles. For example, if your first exercise on day 1 of your 3 day program in your first training cycle is a barbell back squat. We recommend you include the barbell back squat as your first exercise on the first day of training cycle 2. Same goes for each individual day between training cycles.

How often should I switch exercises?

We recommend keeping the same exercises through at least 3 training cycles in order to accurately track progression. However, we are aware that a good mix-up of exercises does help fuel mental drive in a fitness routine. Therefore, we recommend switching exercise either every training cycle, or incorporating a new exercise on your active rest days, if there are any you are interested in trying out.

What does 3 before failure, 2 before failure, and 1 before failure mean?

3 before failure means completing a full set of an exercise until you think you are about 3 reps away from not being able to do anymore reps correctly, otherwise know as failure. We consider failure to be any rep that does not use good, and, or correct form. For example, if my exercise is barbell back squat, my rep goal is 3 before failure, and I complete 12 reps; that means I felt I could do 15 reps with correct form, and the 15th rep would be extremely difficult for me to keep correct form. In this example, if I were to be doing 2 before failure, I would be completing 13 of 15 reps. If I were to be doing 1 before failure, I would do 14 of 15 reps.