MY PROGRAM (S3)

STAGE 3

You are close to being an intermediate.
Progression has probably slow down or even stalled.

-EXERCISE SELECTION 

If something is progressin well and you have no aches don`t change it.
Although I think it's a good time to include some variation.

Change exercises if: 

-You are no longer progressing (in any way, for at least 3-4 weeks).
-You are having persistent &/ worsening joint pain.
-You are experiencing excessive fatigue.
-You are getting significantly less stimulus than usual (pumps, tension, disruption...).

These are valid reasons to change an exercise, also you could consider changing for the sake of enjoyment/avoiding boredom.

-INTENSITY

It's time to take it up a notch. 
You can go to failure/RIR 0 on isolations often but maybe only on the last set.
Experiment with going to failure/RIR 0 on the last set of compound lifts OCCASIONALY.
I don't recommend going to failure on Squats or Deadlifts/Rdls.
You should  be able to gauge RIR/RPE.

-PROGRESSION

Use OVERLOAD AUTORREGULATION as described on STAGE 1. This progression method is thought to make you transition effortlessly onto intermediate.

Some lifts could be progressing fine & others could be stallin.

On the lifts that are stallin you may want to transition to double progression or dynamic double progression.

You are closing onto intermediate, take your time to add weight, don't rush it, progress has slowed down and it is normal, don't get frustrated.

Train consistently, follow the program, eat well & in a 200-300kcal surplus, sleep 8 hours & be sure that you are training hard & I guarantee you will progress. IF YOU STAGNATE, MAKE SURE THAT YOU HAVE THIS DIALED IN BEFORE MAKING ANY CHANGES.

Once you check those boxes, use volume as a tool.

-VOLUME

If you are progressing don't add volume.
You can manipulate other variables to progress.
If you are not progressing you can try adding volume & see if it works.

If you keep adding volume you will have to reduce the intensity, you can't do high volumes to failure every week for the same muscle group, it doesn't work.

-REST INTERVALS

3-4 min between compounds.
1-2 min between isolations.

-WARM UPS

Do as many ramping sets as needed before each lift. More weight usually needs more warm up sets.

Warm up sets should feel fairly easy.

-FINALLY

Do not modify the program parameters.  

Run this program for as long as you are progressing on it. 
If you are progressing fine I wouldn't change anything.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Barbell Row

Overhead Press (Barbell)

UPPER A

Romanian Deadlift (Barbell)

LOWER A

Chin-Up (Weighted)

Chest Fly (Cable)

UPPER B

Cable Crunch

LOWER B

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