This particular method of holistic training actually requires the trainee to train every muscle group four times per week and can seem to contradict much science as to what would normally be followed in a typical routine (much like HIT is believed to contradict the required parameters for muscle growth followed by holistic advocates.) The only way a trainee can withstand a program that consists of training every muscle group four times each week is to constantly rotate strength training methods. This is outlined below in the following manner:-

Day 1
The first session of the week is devoted to maximal strength training. The reps will be low and the load will be relatively high. Our aim is to recruit the fast-fatiguing (FF), high-threshold motor units that have the greatest potential for size and strength increases.

Day 2
This session is totally devoted to developing endurance strength. There’s only been 24 hours of rest since the previous session, so this method must be as diverse as possible.

This endurance session will serve two purposes. First, the slow-oxidative (SO) motor units will be recruited since they're relatively fresh. This is due to the fact that the previous session minimally recruited these motor units. Second, the program acts as a recovery-inducing session since the blood flow (i.e. nutrient transfer) will be high. This dramatically increases recovery.

Day 3
Day 3 should include no weight training whatsoever, but a fifteen minute, low-intensity session of cardiovascular activity. The reasoning is based on the increase in blood flow to all of the muscle groups, thus aiding the recovery process.

Day 4
This session is devoted to hypertrophy/strength training. The fast, fatigue-resistant (FFR) motor units are recruited. Since the two previous sessions haven't taxed these motor units, you must hit them for complete muscle growth.

Day 5
This is a day of rest and no weight training is performed. Another fifteen minute, low-intensity cardio session is recommended.

Day 6
Here comes the explosive strength training! The load is very light and the speed of the movement tempo is lightning fast. This session will, once again, recruit the FF motor units. Since the stimulus is drastically different from Day 1, the possibility of overtraining is minimized.

Day 7
Rest, rest, and more rest. No weight training and no cardio.

Day 8
Repeat program, starting with Day 1.


Loading Parameters
Now let’s move on to the important point of loading parameters. Each session has a relatively low volume and the intensity must be kept in check. If you push yourself to an intensity that's too high during any session, you are likely to notice yourself slipping into the realm of overtraining and regress rather than progress.

Day 1 (Maximal Strength)

Sets: 5

Reps: 3

Rest: 60 seconds between antagonist supersets

Load: 5 rep max (The extra two reps are kept "in the hole" so you won't train to failure.)

Tempo: Perform concentric (lifting) fast; perform eccentric (lowering) under control.


Day 2 (Endurance Strength)

Sets: 2

Reps: 25

Rest: 90 seconds between antagonist supersets

Load: 27RM

Tempo: Same as Day 1


Day 3

Rest/Cardio


Day 4 (Hypertrophy Strength)

Sets: 3

Reps: 8

Rest: 75 seconds between antagonist supersets

Load: 10RM

Tempo: Same as Day 1


Day 5

Rest/Cardio


Day 6 (Explosive Strength)

Sets: 6

Reps: 3

Rest: 60 seconds between consecutive sets

Load: 18RM

Tempo: As fast as humanly possible while maintaining proper form.


Day 7

Rest


Which Exercises
Most of the recommended exercises consist of compound movements. The reasoning is based on efficiency. You'll get the most "bang for your buck" with compound movements since multiple muscle groups are taxed in a single exercise. If you chose isolation exercises, the session would last upwards of two hours every time you hit the gym - this, as you know, is not good.

A note of caution before you get into the exercise details: it isn't blatantly obvious that all of the muscle groups are being trained four times per week, even though they are. For instance, it is only prescribed that direct ab movements on two of the workouts for the week. This is due to the fact that the other two days are greatly challenging the abdominal musculature indirectly. Just keep that in mind. This is true of compound muscle group movements, that of course stress the primary movers, but are also causing secondary stress upon the secondary supporting and assisting musculature.


Now, on to the exercise sequencing of each workout. This outlined in the following section.

Day 1

A1) Squat

Note: Use a high bar position on your traps, feet shoulder width, toes straight ahead, full ROM (range of motion).

A2) Lying Leg Curl

Note: Keep the toes pointed straight down throughout the movement; don’t let the hips lift off the pad.

B1) Barbell Bench Press

Note: Use a 24" grip width (that's 24 inches between the first fingers).

B2) Seated Cable Row

Note: Use a 24", palms-down grip.

C1) Standing Barbell Curl

Note: Use an 18" grip width (18 inches between little fingers).

C2) Reverse Grip Triceps Pressdown

Note: Use an 18", palms up grip.

Remember, when you see those A1, A2, that means to do one set of A1, rest, then one set of A2. Superset like this until all "A" sets are completed, then go to the "B" exercises and so forth.

In the "Parameters" section above, it says to perform five sets of three reps (5 x 3) for Day 1. So, you'll perform a set of squats, rest, then a set of leg curls. Rest again, then go through that superset four more times. Then do the same for the "B" and "C" exercises. Remember, the parameters change for each day!


Day 2

A1) Seated Behind the Neck Barbell Shoulder Press

Note: Use a 24" grip.

A2) Shoulder-Width Lat Pulldown

Note: Use a 24", palms up grip (24 inches between little fingers.)

B1) Barbell Back Squat

Note: Use the same positioning as in Day 1, but with your heels elevated on two 25-pound plates.

B2) Lying Leg Curl

Note: Use the same technique as Day 1.

Again, don't forget to check the "Parameters" section above. Day 2 is endurance strength day, so you'll be using two sets of 25 reps for the exercises above.


Day 3

Off. Perform 15 minutes of low-intensity jogging or uphill walking.


Day 4

A1) Barbell Good Morning

Note: Keep the low back tight and arched. Flex the trunk forward at the hips as far as possible before losing your arch (this will depend on hamstring flexibility). Don’t flex the trunk forward any further than parallel to the floor.

A2) Hanging Leg Raise

Note: Hang from a bar and lift the legs until they're parallel to the floor.

B1) 45º Incline Dumbbell Bench Press

Note: Use a traditional grip with your palms facing away from you (i.e. pronated).

B2) Standing Upright Dumbbell Row

Note: Keep the elbows high; don't lift the dumbbells higher than your lower chest.

C1) Standing Barbell Reverse Curl

Note: Use an 18", palms down grip (18 inches between first fingers).

C2) Lying Barbell Triceps Extension (a.k.a. Skull Crusher)

Note: Use an 18" grip between first fingers.

Day 4 is hypertrophy strength day, so you'll be using three sets of eight reps.


Day 5

Off. Perform 15 minutes of low-intensity jogging or uphill walking.


Day 6

A) Explosive Lunge

Note: Keep your trunk as vertical as possible. Step forward as far as comfortably possible and alternate reps between each leg.

B) Explosive Sit-up

Note: Hook the feet and assume a traditional sit-up technique.

C) Explosive Barbell Bench Press

Note: Use an 18" grip width between first fingers. Don't lockout the elbows on any rep.

D) Explosive Supinated Pulldown

Note: Use an 18" underhand grip between little fingers. Let the weight stack rest between each rep before pulling down explosively.

According to our parameters, Day 6 is explosive strength day, so you'll be performing six sets of three explosive reps for the above.


Day 7

Rest.


Day 8

Repeat program


Program Duration
This program requires to perform this program for three weeks straight. After the third week, rest a full five days before returning to another program. This rest period will allow for more compensation (muscle growth) to occur. The popularised growth week. When you undergo your next program, your recovery levels will be supercharged.

A Note On Sleep
You must get ten hours of sleep every day, preferably eight hours at night and a two-hour nap. The nap can be anytime, but it is preferred to start within four hours after your workout in order to increase recovery.