Cluster: A total rep method of lifting. Each week the total reps you need to lift are decreased, and the weight you lift is increased. Each set can be done in as many, or as few reps as you want to do that day.
Week 1: 25 total Reps @75% of 1RM Rep Goal each set: 5-7
Week2: 20 Total Reps @80% of 1RM Rep Goal each set: 4-6
Week 3: 15 Total Reps @85% of 1RM Rep Goal each set: 3-5
Week 4: 10 Total Reps @87.5-90% of 1RM Rep Goal each set: 1-3

Each month you increase your 1RM by 2.5 kg. This ensures steady solid progress over time.

Example of a workout: You are on week 1, you have 100kg in bench, so you have to lift 80kg 25 times. The first set is ok, 5 reps, the second is great 10 reps, the next two are ok at 7 and 8 you hit 30 reps out of 25, well done.
If you do not have a 1RM yet, used perceived effort, if everything feels easy and you are crushing your rep goals, you need more weight, if it is super heavy and you are falling behind on all of your rep goals, decrease weight.
Match Sets: For every cluster set you do, you do the same for 1B. 6 Cluster sets, 6 1B sets
EMOM: Every Minute On the Minute- 2 repetitions, wait one minute, repeat. It always equals 10 sets, and takes a maximum of 15 minutes to fully complete. Add 5% to your percentages every week up to 95% of 1rm
1RM:One Rep Maximum, the most you can lift once. If you do not have this ball park it. If you are on 90% and it is easy you ball parked your number too low, if it is a struggle for one you started too high.
KB: Kettle Bell
AFAP: As fast as possible
Drop Set: Finish the primary set (ex. 1X10) then IMMEDIATLY go for a lighter weight for more reps. Example: 3x10, drop set finish 1x15-20.
100Kg on a bench press for 10 reps, then cut back 20-30% for a burnout of 15-20 reps.
Categories: Monthly Training Program
Duration: 7:00
Formats: HD