Kal-El

If you like the idea of hitting PR's every day (and let's be honest - who doesn't...) then Kal-el is the program for you! It's my take on "The Superman Effect" (from "The Bulgarian Method" by Greg Nuckols & Omar Isuf which can be downloaded for free on Greg's website strongerbyscience.com). This iteration of that program is based upon adjustments I made while running it multiple times over a 2-year
period.

While you can certainly go for 1-5 rep PR's, this program is tailored specifically to 1 rep attempts, as that's what worked best for me. The daily exercise selection uses a rotation schedule along with varied ranges of motion which can allow enough recovery time to go for PR's EVERY DAY. In addition to the
max attempts it also includes back off work (extra sets/reps on the same lift with less weight) and accessory work. Both of these are optional, but it's highly recommended that they be added in occasionally based upon how recovered you're feeling.

Despite the focus on recovery, the goal is NOT to be fully recovered at all times. Fatigue SHOULD build over time. The best results have come when this program is run every day (or nearly every day) for around 3 weeks, followed by a deload week (where you either take the week off entirely or you significantly reduce the intensity of workouts to allow fatigue to dissipate. Then after this deload run the program for another 1 to 2 weeks.

The main structure of the program is to do a Max attempt on a pressing exercise to start the day, followed by optional back-off work using the same lift. Next will be a lower body max attempt and optional back-off work and/or accessory work. You can of course change exercises as you see fit, but be aware that the exercise selection can have a large impact on fatigue buildup. Adjust accordingly. Take a
day of rest if it's truly necessary, but these should be minimal.

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Week 1

Week 2

Week 3

Week 4

Incline Bench Press (Barbell)

Front Squat (Barbell)

Leg Extension

Floor Press (Barbell)

Box Squat (Barbell)

Bicep Curl (Dumbbell)

Tricep Rope Push Down (Cable)

Cambered Bar Larsen Press

Sumo Deadlift (Barbell)

Seated Row (Cable)

Hamstring Curl

Bench Press (Paused)

Squat (Low Bar)

Bench Press (Close Grip)

High Bar Squat (Barbell)

Cambered Bar Bench Press

Deadlift (Barbell)

Dumbbell Row

Hanging Leg Raise

Pin Press Bench (Barbell)

Safety Bar Squat

Day 1

Bench Press (Barbell)

Reverse Cambered Bar Bench Press

Deadlift (Deficit)

Pendlay Row

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