Dan John - The big 21 program

To do your big lifts at the start of a weight training session, Dan John's big 21 program is excellent:

The workout:
Opening Weight x 5 reps
Add 2,5kg x 5 reps
Add 2,5kg x 5 reps
Do 6 singles adding 2,5kg per set.

Example:
Lets say a lifter can bench press 150kg and wants to use the big 21 workout for the bench:

Set 1: 105kg x 5 reps
Set 2: 107,5kg x 5 reps
Set 3: 110kg x 5 reps
Set 4: 112,5kg x 1 rep
Set 5: 115kg x 1 rep
Set 6: 117,5 x 1 rep
Set 7: 120kg x 1 rep
Set 8: 122,5kg x 1 rep
Set 9: 125kg x 1rep

The next workout the lifter will add 2,5kg to his opening weight.


Start equipping your own home gym. Buy a barbell cheap off ebay.