🔱Integram Bestiam🔱

Program Description

Integram Bestiam-Complete Beast. A conjugate version of push/pull/legs where each session is oriented around a primal movement pattern of vertical/horizontal presses and pulls as well as a squat and hip hinge. As usual I will input an optional strict curl/bicep and forearm session. You could choose to rest instead of the curl specific training and additional arm volume. Integram Bestism is similar to my beginner program Triton. Unlike Triton this program has much higher volume and intensity ,but like Triton it focuses on well rounded strength/musclular development by training major muscle groups 2x per week with variations in the movement pattern each session regarding the same prime movers. Unlike Triton here you will be responsible for both deloading and increasing load based on your own sense of self/knowing your body. Though I will advise exercise variation rotation on main compounds every 1-3 weeks (3 weeks max) as I suggest in my other conjugate style program Warlord. Variations must be in line with the prescribed movement pattern of the session. Supplemental movements and accessories here should be used at your own discretion to assist driving up performance on main moves as well as enhance your recovery. As a more intermediate program I suggest RPE 8 as a constant minimum on supplemental and accessory moves ,but when deloading you may dial back more if necessary. I would deload on the main movement first and foremost when deloading obviously. Ultimately chase progression on the top set and back down set of main movements ,but ideally you will also apply some progression scheme to supplemental/accessory moved as well (+reps/+sets/+weight) to maximize development.

Program Overview