A 3-phase double-blind, placebo- and diet-controlled intervention study was conducted. Phase 1 (8 weeks) was a periodized resistance-training program; Phase 2 (2 weeks) was a two week overreaching cycle; and Phase 3 (2 weeks) was a 2-week taper. The training protocol was divided into 3 phases and consisted of a non-linear periodized resistance training program for the first 8 weeks, followed by a 2 week overreaching cycle, and finally a 2 week taper of the training volume.
PHASE 1 Of The Training Cycle (Daily Undulating Periodization) Week 1-8
Daily Undulating Periodization
Rotating between different types of workouts in a set period of time. In the example provided, in Phase 1, there are three distinct workouts which utilize varying volume, intensity and rest intervals. These three workouts are rotated in a M-W-F training split or three workouts to be completed in a 7 day period. Essentially this is alternating between different styles of training within a one week period.
Week 1
MONDAY (Hypertrophy) | Set #1 | Set #2 | Set #3 |
---|---|---|---|
High Bar Close Stance Squats – 3 sets of 12 reps | |||
Barbell Bench Press – 3 sets of 12 reps | |||
Conventional Deadlifts – 3 sets of 12 reps | |||
Weighted Pull Ups/Weighted Dips (Superset) – 3 sets of 12 reps | |||
Overhand Bent Over Row – 3 sets of 12 reps | |||
Dumbbell Shoulder Press – 3 sets of 12 reps | |||
Standing Barbell Curls/ Rope Tricep Ext (Superset) – 3 sets of 12 reps | |||
NOTES | |||
*60 second timed restRM – Rep max (to failure) |
WEDNESDAY (Power): Use 40% Of 1RM | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
---|---|---|---|---|---|
Close Stance Squats – 5 sets of 5 reps | |||||
Barbell Bench Press – 5 sets of 5 reps | |||||
Deadlifts (Conventional style) – 5 sets of 5 reps | |||||
NOTES | |||||
*3 minute timed rest |
FRIDAY (Strength) | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
---|---|---|---|---|---|
Close Stance Squats – 5 sets of 5 reps | |||||
Barbell Bench Press – 5 sets of 5 reps | |||||
Conventional Deadlifts – 3 sets of 5 reps | |||||
Weighted Pull Ups/Weighted Dips (Superset) – 3 sets of 5 reps | |||||
Overhand Bent Over Row – 3 sets of 5 reps | |||||
Dumbbell Shoulder Press – 3 sets of 5 reps | |||||
Standing Barbell Curls/ Rope Tricep Ext (Superset) – 3 sets of 5 reps | |||||
NOTES | |||||
*3 minute timed rest |
Week 2
MONDAY (Hypertrophy) | Set #1 | Set #2 | Set #3 |
---|---|---|---|
High Bar Close Stance Squats – 3 sets of 10 reps | |||
Barbell Bench Press – 3 sets of 10 reps | |||
Conventional Deadlifts – 3 sets of 10 reps | |||
Weighted Pull Ups/Weighted Dips (Superset) – 3 sets of 10 reps | |||
Overhand Bent Over Row – 3 sets of 10 reps | |||
Dumbbell Shoulder Press – 3 sets of 10 reps | |||
Standing Barbell Curls/ Rope Tricep Ext (Superset) – 3 sets of 10 reps | |||
NOTES | |||
*60 second timed rest |
WEDNESDAY (Power): Use 50% Of 1RM | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
---|---|---|---|---|---|
Close Stance Squats – 5 sets of 4 reps | |||||
Barbell Bench Press – 5 sets of 4 reps | |||||
Deadlifts (Conventional style) – 5 sets of 4 reps | |||||
NOTES | |||||
*3 minute timed rest |
FRIDAY (Strength) | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
---|---|---|---|---|---|
Close Stance Squats – 5 sets of 4 reps | |||||
Barbell Bench Press – 5 sets of 4 reps | |||||
Conventional Deadlifts – 3 sets of 4 reps | |||||
Weighted Pull Ups/Weighted Dips (Superset) – 3 sets of 4 reps | |||||
Overhand Bent Over Row – 3 sets of 4 reps | |||||
Dumbbell Shoulder Press – 3 sets of 4 reps | |||||
Standing Barbell Curls/ Rope Tricep Ext (Superset) – 3 sets of 4 reps | |||||
NOTES | |||||
*3 minute timed rest |
Week 3
MONDAY (Hypertrophy) | Set #1 | Set #2 | Set #3 |
---|---|---|---|
High Bar Close Stance Squats – 3 sets of 10 reps | |||
Barbell Bench Press – 3 sets of 10 reps | |||
Conventional Deadlifts – 3 sets of 10 reps | |||
Weighted Pull Ups/Weighted Dips (Superset) – 3 sets of 10 reps | |||
Overhand Bent Over Row – 3 sets of 10 reps | |||
Dumbbell Shoulder Press – 3 sets of 10 reps | |||
Standing Barbell Curls/ Rope Tricep Ext (Superset) – 3 sets of 10 reps | |||
NOTES | |||
*60 second timed rest |
WEDNESDAY (Power): Use 50% Of 1RM | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
---|---|---|---|---|---|
Close Stance Squats – 5 sets of 4 reps | |||||
Barbell Bench Press – 5 sets of 4 reps | |||||
Deadlifts (Conventional style) – 5 sets of 4 reps | |||||
NOTES | |||||
*3 minute timed rest |
FRIDAY (Strength) | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
---|---|---|---|---|---|
Close Stance Squats – 5 sets of 4 reps | |||||
Barbell Bench Press – 5 sets of 4 reps | |||||
Conventional Deadlifts – 3 sets of 4 reps | |||||
Weighted Pull Ups/Weighted Dips (Superset) – 3 sets of 4 reps | |||||
Overhand Bent Over Row – 3 sets of 4 reps | |||||
Dumbbell Shoulder Press – 3 sets of 4 reps | |||||
Standing Barbell Curls/ Rope Tricep Ext (Superset) – 3 sets of 4 reps | |||||
NOTES | |||||
*3 minute timed rest |
Week 4
MONDAY (Hypertrophy) | Set #1 | Set #2 | Set #3 |
---|---|---|---|
High Bar Close Stance Squats – 3 sets of 8 reps | |||
Barbell Bench Press – 3 sets of 8 reps | |||
Conventional Deadlifts – 3 sets of 8 reps | |||
Weighted Pull Ups/Weighted Dips (Superset) – 3 sets of 8 reps | |||
Overhand Bent Over Row – 3 sets of 8 reps | |||
Dumbbell Shoulder Press – 3 sets of 8 reps | |||
Standing Barbell Curls/ Rope Tricep Ext (Superset) – 3 sets of 8 reps | |||
NOTES | |||
*120 second timed rest |
WEDNESDAY (Power): Use 60% Of 1RM | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
---|---|---|---|---|---|
Close Stance Squats – 5 sets of 3 reps | |||||
Barbell Bench Press – 5 sets of 3 reps | |||||
Deadlifts (Conventional style) – 5 sets of 3 reps | |||||
NOTES | |||||
*3 minute timed rest |
FRIDAY (Strength) | Set #1 | Set #2 | Set #3 |
---|---|---|---|
Close Stance Squats – 3 sets of 1 rep | |||
Barbell Bench Press – 3 sets of 1 rep | |||
Conventional Deadlifts – 3 sets of 1 rep | |||
NOTES | |||
*5 minute timed rest |
Week 5
MONDAY (Hypertrophy) | Set #1 | Set #2 | Set #3 |
---|---|---|---|
Low Bar Slightly Wider than Shoulder Width Squats – 3 sets of 12 reps | |||
Barbell Bench Press – 3 sets of 12 reps | |||
Sumo Deadlifts – 2 sets of 12 reps | |||
Conventional Deadlift – 1 set of 12 reps** | |||
Weighted Pull Ups/Weighted Dips (Superset) – 3 sets of 12 reps | |||
Underhand Bent Over Row – 3 sets of 12 reps | |||
Barbell Shoulder Press – 3 sets of 12 reps | |||
Seated Dumbell Curls/ Skull Crushers (Superset) – 3 sets of 12 reps | |||
NOTES | |||
*60 second timed rest**30 second timed rest |
WEDNESDAY (Power/ Accommodating Resistance): 40% 1RM W/ Bands | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
---|---|---|---|---|---|
Low Bar Slightly Wider than Shoulder Width Squats – 5 sets of 3 reps | |||||
Barbell Bench Press – 5 sets of 5 reps | |||||
Sumo Deadlifts – 3 sets of 5 reps | |||||
Conventional Deadlifts – 2 sets of 5 reps | |||||
NOTES | |||||
*3 minute timed rest. Use bands for accommodating resistance. |
FRIDAY (Strength) | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
---|---|---|---|---|---|
Low Bar Slightly Wider than Shoulder Width Squats – 5 sets of 5 reps | |||||
Barbell Bench Press – 5 sets of 5 reps | |||||
Sumo Deadlifts – 2 sets of 5 reps | |||||
Conventional Deadlift – 1 set of 5 reps | |||||
Weighted Pull Ups/Weighted Dips (Superset) – 3 sets of 5 reps | |||||
Underhand Bent Over Row – 3 sets of 5 reps | |||||
Barbell Shoulder Press – 3 sets of 5 reps | |||||
Seated Dumbell Curls/ Skull Crushers (Superset) – 3 sets of 5 reps | |||||
NOTES | |||||
*3 minute timed rest |
Week 6
MONDAY (Hypertrophy) | Set #1 | Set #2 | Set #3 |
---|---|---|---|
Low Bar Slightly Wider than Shoulder Width Squats – 3 sets of 10 reps | |||
Barbell Bench Press – 3 sets of 10 reps | |||
Sumo Deadlifts – 2 sets of 10 reps | |||
Conventional Deadlift – 1 set of 10 reps | |||
Weighted Pull Ups/Weighted Dips (Superset) – 3 sets of 10 reps | |||
Underhand Bent Over Row – 3 sets of 10 reps | |||
Barbell Shoulder Press – 3 sets of 10 reps | |||
Seated Dumbell Curls/ Skull Crushers (Superset) – 3 sets of 10 reps | |||
NOTES | |||
*60 second timed rest |
WEDNESDAY (Power/ Accommodating Resistance): 50% 1RM W/ Chains | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
---|---|---|---|---|---|
Low Bar Slightly Wider than Shoulder Width Squats – 5 sets of 4 reps | |||||
Barbell Bench Press – 5 sets of 4 reps | |||||
Sumo Deadlifts – 3 sets of 4 reps | |||||
Conventional Deadlifts – 2 sets of 4 reps | |||||
NOTES | |||||
*3 minute timed restUse chains for accommodating resistance. |
FRIDAY (Strength) | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
---|---|---|---|---|---|
Low Bar Slightly Wider than Shoulder Width Squats – 5 sets of 4 reps | |||||
Barbell Bench Press – 5 sets of 4 reps | |||||
Sumo Deadlifts – 2 sets of 4 reps | |||||
Conventional Deadlift – 1 set of 4 reps | |||||
Weighted Pull Ups/Weighted Dips (Superset) – 3 sets of 4 reps | |||||
Underhand Bent Over Row – 3 sets of 4 reps | |||||
Barbell Shoulder Press – 3 sets of 4 reps | |||||
Seated Dumbell Curls/ Skull Crushers (Superset) – 3 sets of 4 reps | |||||
NOTES | |||||
*3 minute timed rest |
Week 7
MONDAY (Hypertrophy) | Set #1 | Set #2 | Set #3 |
---|---|---|---|
Low Bar Slightly Wider than Shoulder Width Squats – 3 sets of 10 reps | |||
Barbell Bench Press – 3 sets of 10 reps | |||
Sumo Deadlifts – 2 sets of 10 reps | |||
Conventional Deadlift – 1 set of 10 reps | |||
Weighted Pull Ups/Weighted Dips (Superset) – 3 sets of 10 reps | |||
Underhand Bent Over Row – 3 sets of 10 reps | |||
Barbell Shoulder Press – 3 sets of 10 reps | |||
Seated Dumbell Curls/ Skull Crushers (Superset) – 3 sets of 10 reps | |||
NOTES | |||
*90 second timed rest |
Wednesday (Power/ Accommodating Resistance): 55% 1RM W/ Bands | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
---|---|---|---|---|---|
Low Bar Slightly Wider than Shoulder Width Squats – 5 sets of 4 reps | |||||
Barbell Bench Press – 5 sets of 4 reps | |||||
Sumo Deadlifts – 3 sets of 4 reps | |||||
Conventional Deadlifts – 2 sets of 5 reps | |||||
NOTES | |||||
*3 minute timed rest. Use bands for accommodating resistance. |
FRIDAY (Strength) | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
---|---|---|---|---|---|
Low Bar Slightly Wider than Shoulder Width Squats – 5 sets of 3 reps | |||||
Barbell Bench Press – 5 sets of 3 reps | |||||
Sumo Deadlifts – 2 sets of 3 reps | |||||
Conventional Deadlift – 1 set of 3 reps | |||||
Weighted Pull Ups/Weighted Dips (Superset) – 3 sets of 3 reps | |||||
Underhand Bent Over Row – 3 sets of 3 reps | |||||
Barbell Shoulder Press – 3 sets of 3 reps | |||||
Seated Dumbell Curls/ Skull Crushers (Superset) – 3 sets of 3 reps | |||||
NOTES | |||||
*3 minute timed rest |
Week 8
MONDAY (Hypertrophy) | Set #1 | Set #2 | Set #3 |
---|---|---|---|
Low Bar Slightly Wider than Shoulder Width Squats – 3 sets of 8 reps | |||
Barbell Bench Press – 3 sets of 8 reps | |||
Sumo Deadlifts – 2 sets of 8 reps | |||
Conventional Deadlift – 1 set of 8 reps | |||
Weighted Pull Ups/Weighted Dips (Superset) – 3 sets of 8 reps | |||
Underhand Bent Over Row – 3 sets of 8 reps | |||
Barbell Shoulder Press – 3 sets of 8 reps | |||
Seated Dumbell Curls/ Skull Crushers (Superset) – 3 sets of 8 reps | |||
NOTES | |||
*120 second timed rest |
WEDNESDAY (Power/ Accommodating Resistance): 60% 1RM W/ Chains | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
---|---|---|---|---|---|
Low Bar Slightly Wider than Shoulder Width Squats – 5 sets of 3 reps | |||||
Barbell Bench Press – 5 sets of 3 reps | |||||
Sumo Deadlifts – 3 sets of 3 reps | |||||
Conventional Deadlifts – 2 sets of 3 reps | |||||
NOTES | |||||
*3 minute timed restUse chains for accommodating resistance. |
FRIDAY (Strength) | Set #1 | Set #2 | Set #3 |
---|---|---|---|
Low Bar Slightly Wider than Shoulder Width Squats – 3 sets of 1 rep | |||
Barbell Bench Press – 3 sets of 1 rep | |||
Conventional Deadlift – 3 sets of 1 rep | |||
NOTES | |||
*5 minute rest |
PHASE 2 OF TRAINING CYCLE (OVERREACHING)
A 3-phase double-blind, placebo- and diet-controlled intervention study was conducted. Phase 1 (8 weeks) was a periodized resistance-training program; Phase 2 (2 weeks) was a two week overreaching cycle; and Phase 3 (2 weeks) was a 2-week taper. The training protocol was divided into 3 phases and consisted of a non-linear periodized resistance training program for the first 8 weeks, followed by a 2 week overreaching cycle, and finally a 2 week taper of the training volume.
Overreaching
A period of very high training stress that can result in a short term decrease in performance and muscular gains. Full recovery from this phase of training results produces accelerated gains in size and strength. It’s the equivalent of taking one small step back to advance two steps forward as far as progress is concerned.
Week 9 & 10
MONDAY (Hypertrophy) | Set #1 | Set #2 | Set #3 |
---|---|---|---|
High Bar Close Stance Squats – 3 sets of 8 reps | |||
Barbell Bench Press – 3 sets of 8 reps | |||
Conventional Deadlifts – 3 sets of 8 reps | |||
Weighted Pull Ups/Weighted Dips (Superset) – 3 sets of 8 reps | |||
Overhand Bent Over Row – 3 sets of 8 reps | |||
Dumbbell Shoulder Press – 3 sets of 8 reps | |||
Standing Barbell Curls/ Rope Tricep Ext (Superset) – 3 sets of 8 reps | |||
NOTES | |||
*60 second timed rest |
TUESDAY (Hypertrophy) | Set #1 | Set #2 | Set #3 |
---|---|---|---|
Leg Press (Close Foot Placement) – 3 sets of 8 reps | |||
Incline Barbell Bench Press – 3 sets of 8 reps | |||
Military Press – 3 sets of 8 reps | |||
Supinated Pull Ups/Dips (Superset) – 3 sets of 8 reps | |||
Bent Over Row– 3 sets of 8 reps | |||
Hammer Curls/Close Grip Bench (Superset)– 3 sets of 8 reps | |||
NOTES | |||
*60 second timed rest |
WEDNESDAY (Hypertrophy) | Set #1 | Set #2 | Set #3 |
---|---|---|---|
Low Bar Slightly Wider than Shoulder Width Squats – 3 sets of 12 reps | |||
Barbell Bench Press – 3 sets of 12 reps | |||
Sumo Deadlifts – 2 sets of 12 reps | |||
Conventional Deadlift – 1 set of 12 reps | |||
Weighted Pull Ups/Weighted Dips (Superset) – 3 sets of 12 reps | |||
Underhand Bent Over Row –3 sets of 12 reps | |||
Barbell Shoulder Press – 3 sets of 12 reps | |||
Seated Dumbell Curls/ Skull Crushers (Superset) – 3 sets of 12 reps | |||
NOTES | |||
*60 second timed rest |
THURSDAY (Hypertrophy) | Set #1 | Set #2 | Set #3 |
---|---|---|---|
Leg Press (Wide Foot Placement) – 3 sets of 12 reps | |||
Incline Barbell Bench Press – 3 sets of 12 reps | |||
Military Press – 3 sets of 12 reps | |||
Supinated Pull Ups/Dips (Superset) – 3 sets of 12 reps | |||
Bent Over Row– 3 sets of 12 reps | |||
Hammer Curls/Close Grip Bench (Superset)–3 sets of 12 reps | |||
NOTES | |||
*60 second timed rest |
FRIDAY (Strength) | Set #1 | Set #2 | Set #3 |
---|---|---|---|
Squat – 3 sets of 1 rep | |||
Bench Press – 3 sets of 1 rep | |||
Conventional Deadlifts – 3 sets of 1 rep | |||
NOTES | |||
*5 minute timed rest |
SATURDAY (Wingates) |
---|
2 x 30 second wingates with 2 minute rest |
PHASE 3 OF TRAINING CYCLE
(TAPER) WEEK 11 & 12
Taper
A phase of training that utilizes a reduced training volume to allow the body to fully recover and restore size and strength to peak levels. High intensity lifts are incorporated to keep the muscles full and strong without depleting the body to any significant extent. Athletes will find their muscles can fill out to max levels and strength is optimized with this phase of training.
Week 11 & 12
MONDAY | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
---|---|---|---|---|---|
Squats – 5 sets of 5 maximal intended velocity repetitions | |||||
Barbell Bench Press – 5 sets of 5 maximal intended velocity repetitions | |||||
Deadlifts – 5 sets of 5 maximal intended velocity repetitions | |||||
NOTES | |||||
*180 seconds timed restRM – Rep max (to failure)40-60% 1 RM |
WEDNESDAY | Set #1 | Set #2 | Set #3 |
---|---|---|---|
Squat – 3 sets of 3-5 RM loads | |||
Barbell Bench Press – 3 sets of 3-5 RM loads | |||
Deadlifts – 1 set of 3-5 RM loads | |||
Pull Ups/Dumbbell Shoulder Press (Superset) – 1 set of 3-5 RM loads | |||
Bent Over Row – 1 set of 3-5 RM loads | |||
Barbell Curls/ Triceps Extension (Superset) – 1 set of 3-5 RM loads | |||
NOTES | |||
*240 seconds timed restRM – Rep max (to failure)> 90 % 1 RM |
FRIDAY | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
---|---|---|---|---|---|
Squat – 5 sets of 5 maximal intended velocity repetitions | |||||
Barbell Bench Press – 5 sets of 5 maximal intended velocity repetitions | |||||
Deadlifts – 5 sets of 5 maximal intended velocity repetitions | |||||
NOTES | |||||
*180 seconds timed restRM – Rep max (to failure)40-60% 1RM |
Week 12
MONDAY | Set #1 | Set #2 | Set #3 |
---|---|---|---|
Squat – 3 sets of 3-5 RM loads | |||
Barbell Bench Press – 3 sets of 3-5 RM loads | |||
Deadlifts – 1 set of 3-5 RM loads | |||
Pull Ups/Dumbbell Shoulder Press (Superset) – 1 set of 3-5 RM loads | |||
Bent Over Row– 1 set of 3-5 RM loads | |||
Barbell Curls/ Triceps Extension (Superset)– 1 set of 3-5 RM loads | |||
NOTES | |||
*240 seconds timed restRM – Rep max (to failure)> 90 % 1 RM |
WEDNESDAY | Set #1 | Set #2 | Set #3 | Set #4 | Set #5 |
---|---|---|---|---|---|
Squat – 5 sets of 5 maximal intended velocity repetitions | |||||
Bench Press – 5 sets of 5 maximal intended velocity repetitions | |||||
Deadlift – 5 sets of 5 maximal intended velocity repetitions | |||||
NOTES | |||||
*180 seconds timed restRM – Rep max (to failure)40-60% 1RM |
FRIDAY | Set #1 |
---|---|
Squat – 3 Maximal Attempts (Highest Counted as 1RM) | |
Bench Press – 3 Maximal Attempts (Highest Counted as 1 RM) | |
Deadlift – 3 Maximal Attempts (Highest Counted as 1 RM) | |
NOTES | |
*5 minutes timed restRM – Rep max (to failure) |