In this program you will work the same lift 5 days per week.
The key to this program is to work at a sub maximal effort level. You only increase weights if you feel that you can do it with the same speed and effort level as the lighter weights you did before. Sometimes you will add to much weight so that it impacts subsequent workouts, and this is alright just adjust and move on. You must never miss weights.
Week 1
Monday: 2 sets of 5 reps. The weight should be easy. About 60% of 1RM.
Tuesday: 2 sets of 5 reps. Decide the weight based on mood and feel.
Wednesday: 5-3-2. Start with your normal 5 rep weight. Add weight each set.
Friday: 2 sets of 5 reps. Decide the weight based on mood and feel.
Saturday: 2 sets of 5 reps. Decide the weight based on mood and feel.
Week 2
Monday: 2 sets of 5 reps. Decide the weight based on mood and feel.
Tuesday: 6 sets of 1 rep. Add weight each set. Never miss reps.
Wednesday: 1 set of 10 reps. Real easy weight. Recovery workout.
Friday: 2 sets of 5 reps. Decide the weight based on mood and feel.
Saturday: 5-3-2. This is a good day to test yourself a bit on the double. Don't miss reps.
For a thorough explanation of the program read "Even easier strength", by Dan John.
