Easy Strength - Dan John

All of this is not my own and completely Dan John’s words. Sharing this workout as it is worked for me.

“A simple workout program that will help you break multiple personal records in just 8 weeks. Guaranteed.”

Pavel Tsatsouline once summed up strength training in three sentences:

Train as heavy as possible.
Train as often as possible.
Train as fresh as possible.
How do you do that exactly? Pavel suggests this:

 “For the next forty workouts, pick five lifts. Do them every workout. Never miss a rep. In fact, never even get close to struggling. Go as light as you need to go and don’t go over ten reps for any of the movements in a workout. It’s going to seem easy. When the weights feel light, simply add more weight.”

You need to pick five exercises. All five will be performed on each training day, five days per week. Pick one from each of the following categories:

Press Movement: Flat bench press, incline bench press, or military press.

Pull Movement: Thick bar deadlift, snatch-grip deadlift, clean-grip deadlift, orthodox deadlift, Jefferson lift, or hack squat.

Hinge Movement: You can combine the pull movement and the hinge movement – as most of deadlift exercise are also hinge movements – or do an exclusively hinge movement like kettlebell swings in the 75-100 range.

Squat Movement: Front squat, back squat, overhead squat, zercher squat, or safety squat.

Loaded Carry: Farmer’s walk, waiter’s walk, etc. Vary the distance and load every time.

2 x 5 days: These sets should be easy for all 5 exercises

5/3/2 days: Begin with the 5-rep number from the usual 2 x 5 workout. Then add some weight for three reps, and finally add some weight for two reps. Be sure to get the double.

6 x 1 days: You’ll do six singles, adding weight each rep. It can be 5 pounds or 50, depending on how each single feels. It’s not a max effort on the last set; it’s just the sixth single. If the loads feel heavy, just add five pounds. If the bar is flying, add more.

1 x 10 days: Go really light and just enjoy ten reps. It can be as light as 40% of max. Just use the movement to unwind after the previous day’s heavy attempts.

2 week block structure:

Week 1

Monday (Day 1) – 2 x 5
Tuesday (Day 2) – 2 x 5
Wednesday (Day 3) – 5/3/2
Friday (Day 4) – 2 x 5
Saturday (Day 5) – 2 x 5

Week 2

Monday (Day 6) – 2 x 5
Tuesday (Day 7) – 6 singles
Wednesday (Day 8) – 1 x 10
Friday (Day 9) – 2 x 5
Saturday (Day 10) – 5/3/2

After each block..

Option 1: same movements for the entire two weeks

Option 2: similar movements, e.g front squat for back squat, military press for incline press

Remember, the aim is to not miss a single rep the entire programme.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Push Movement

Pull Movement

Squat Movement

Deadlift (Barbell)

Farmer's Walk (Weighted)

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