Complex Progression

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6 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

The whole goal of this program is to add volume over time slowly and methodically to the six movements. It is full body and it is done daily. The method is simple. You and 1 rep and 1 set each day until you reach a total of 10 sets. The reps will probably be different for each exercise but the weight is the same for the first four exercises. After finding your max reps for each exercise on day 1, the exercises are done as one giant set for the remaining days, one exercise after the other with 1 minute rest after each round. Use that minute to record your reps and take a sip of water if needed. YES...this program starts out easy. BE PATIENT, this program will eventually kick the crap out of you.

As an example: On day one you get 10 reps on a given exercise, day 2 would be the same weight, but 11 reps done as 6 reps in set 1 and 5 reps in set 2. Day 3 would be the same weight, but then 3 sets of 4 reps for a total of 12. Day 4 would then be the same weight, but then 4 reps in set 1, then 3 reps in each of the 3 remaining sets for a total of 13. This continues up to 10 sets for a total of 19 reps.

Continued progress: When you hit 10 sets, you begin again at 2 sets, but then add a rep to the original day 2. In the example you did 11 reps between 2 sets. This time through you will do 2 sets of 6 reps for a total of twelve, and then you add a rep and a set each day as you did the first time through.

REST DAYS: Take one if you need one.

Keep this fluid and flexible...if your reps are getting too high for your liking, add some weight and start over with day 1. Keep adding 5 pounds each time through until you are in rep ranges that are to your liking. If you are wanting to cut fat, let your reps and total volume slowly climb to your liking.

Happy Lifting

Sincerely,

Dr. Britt T. Hall

P.S. Questions are welcome.

1 Set to Failure of Each Movement 6 exercises, 39 mins

Barbell Stiff-Leg Deadlift	1x reps	rest: 300s
Barbell Hang Clean	1x reps	rest: 300s
Barbell Front Squat	1x reps	rest: 300s
Barbell Military Press	1x reps	rest: 300s
Chin-Up	1x reps	rest: 300s
Sit-Up	1x reps	rest: 300s

Add a rep to total and / between 2 sets 6 exercises, 12 mins

Barbell Stiff-Leg Deadlift	2x reps	rest: 0s
Barbell Hang Clean	2x reps	rest: 0s
Barbell Front Squat	2x reps	rest: 0s
Barbell Military Press	2x reps	rest: 0s
Chin-Up	2x reps	rest: 0s
Sit-Up	2x reps	rest: 60s

Add a rep to total and / between 3 sets 6 exercises, 13 mins

Barbell Stiff-Leg Deadlift	3x reps	rest: 0s
Barbell Hang Clean	3x reps	rest: 0s
Barbell Front Squat	3x reps	rest: 0s
Barbell Military Press	3x reps	rest: 0s
Chin-Up	3x reps	rest: 0s
Sit-Up	3x reps	rest: 60s

Add a rep to total and / between 4 sets 6 exercises, 15 mins

Barbell Stiff-Leg Deadlift	4x reps	rest: 0s
Barbell Hang Clean	4x reps	rest: 0s
Barbell Front Squat	4x reps	rest: 0s
Barbell Military Press	4x reps	rest: 0s
Chin-Up	4x reps	rest: 0s
Sit-Up	4x reps	rest: 60s

Add a rep to total and / between 5 sets 6 exercises, 16 mins

Barbell Stiff-Leg Deadlift	5x reps	rest: 0s
Barbell Hang Clean	5x reps	rest: 0s
Barbell Front Squat	5x reps	rest: 0s
Barbell Military Press	5x reps	rest: 0s
Chin-Up	5x reps	rest: 0s
Sit-Up	5x reps	rest: 60s

Add a rep to total and / between 6 sets 6 exercises, 18 mins

Barbell Stiff-Leg Deadlift	6x reps	rest: 0s
Barbell Hang Clean	6x reps	rest: 0s
Barbell Front Squat	6x reps	rest: 0s
Barbell Military Press	6x reps	rest: 0s
Chin-Up	6x reps	rest: 0s
Sit-Up	6x reps	rest: 60s

Add a rep to total and / between 7 sets 6 exercises, 20 mins

Barbell Stiff-Leg Deadlift	7x reps	rest: 0s
Barbell Hang Clean	7x reps	rest: 0s
Barbell Front Squat	7x reps	rest: 0s
Barbell Military Press	7x reps	rest: 0s
Chin-Up	7x reps	rest: 0s
Sit-Up	7x reps	rest: 60s

Add a rep to total and / between 8 sets 6 exercises, 21 mins

Barbell Stiff-Leg Deadlift	8x reps	rest: 0s
Barbell Hang Clean	8x reps	rest: 0s
Barbell Front Squat	8x reps	rest: 0s
Barbell Military Press	8x reps	rest: 0s
Chin-Up	8x reps	rest: 0s
Sit-Up	8x reps	rest: 60s

Add a rep to total and / between 9 sets 6 exercises, 23 mins

Barbell Stiff-Leg Deadlift	9x reps	rest: 0s
Barbell Hang Clean	9x reps	rest: 0s
Barbell Front Squat	9x reps	rest: 0s
Barbell Military Press	9x reps	rest: 0s
Chin-Up	9x reps	rest: 0s
Sit-Up	9x reps	rest: 60s

Add a rep to total and / between 10 sets 6 exercises, 24 mins

Barbell Stiff-Leg Deadlift	10x reps	rest: 0s
Barbell Hang Clean	10x reps	rest: 0s
Barbell Front Squat	10x reps	rest: 0s
Barbell Military Press	10x reps	rest: 0s
Chin-Up	10x reps	rest: 0s
Sit-Up	10x reps	rest: 60s