Naturally Enhanced Intensity Day

Program Template Main Press Standing Overhead Press

Secondary Press Incline Bench Press
2x week gym Optional Triceps Overhead Extension
2x week home Shoulder Isolation Dumbbell Side Raises
Deadlift/Squat High Bar Box Squat
Upper Back/Traps Pendlay Row
Forearms Hammer Curl
Optional Forearms Towel Curl
Posterior Chain Reverse Lunge
Abdominals Weighted Plank
Volume Day Home Workout
Main Press Z Press Neck Flexion
Secondary Press Landmine Press Neck Extension
Triceps Flat Extensions Neck Bending
Triceps Tricep Pushdown Band Pushdowns
Shoulder Isolation Rear Delt Raise Band Curls
Deadlift/Squat Conventional Deadlift Band Goodmornings
Upper Back Kroc Row Optional Mobility
Traps High Pull Optional Cardio
Traps Isolation Barbell Shrug Contrast Shower
Forearm Table Curl
Forearm Plate Pinch
Posterior Chain Reverse Hyperextension
Abdominals Decline Plate Twist
Percent Reps/Sets Optimal Total Range
55-65 3-6 24 18-30
70-80 3-6 18 12-24
80-90 2-4 15 10-20
90+ 1-2 4 10
NOTE:
This chart MAY only apply to Intensity Day
On Volume Day there may be UNLIMITED volume

Example Sets and Reps for each day

Intensity Day: sets (1,2,3,4,5) reps (1,2,3,4,5,6,7,8)
Volume Day: sets (3,4,5,6) reps (8,10,12,15,20,30,50,100)
 Max Effort Method
A 1 to 5 Rep max that is used
to get maximum strength
gains, can be done with back
off sets for extra volume but
not necessary
What is it?
When to use it? Intensity Day
How Often? Anytime, Any Exercise
Repition Method Timed Method
Pick a weight that you This method is where Dynamic effort
can do for about 20 you pick a time limit is about lifting a
reps and put in and try to get as many nonmaximal loa
maximum effort to get reps as possible within the highest amo
the highest amount of that time. e.g. 2 speed. use low
reps, beyond failure minutes of curls
Volume Day Volume Day
1 Exercise max, if any 1-2x week max
 Dynamic Effort Method
where Dynamic effort method
e limit is about lifting a
as many nonmaximal load with
e within the highest amount of
2 speed. use low reps.
ls
Dropset Accomodating Dropset Back Off Sets
Upon reaching This is the same a a Similiar to a dropset
failure in a set, dropset, but removing except everytime you
lower the weight chain/band weight drop the weight down,
then continue until instead of straight rest, then begin a new
you reach failure weight set with the lighter
again, (repeat) weight

Volume Day Volume Day Both Days Both Days

Press/Pulls 1x month 1-3 Exercises Main Exercises 1x week Anytime, Any Exercise
Rest Pause
Pick a weight you can
do for 8-10 reps, once
at failure, take a 15
second rest, then go
to failure again with
the same weight

Volume Day
Not Often, hard on CNS