The Ultimate Workout Plan

Too many people approach strength training like they’re trying to solve a Rubik’s cube blindfolded while riding a unicycle.

They jump from program to program chasing the next “revolutionary” training method and rarely finish what they’ve started.

On the other end of the spectrum are those individuals who do the same exercises using the same Set / Rep schemes and never deviate.

One side constantly changes everything and the other side never changes anything.

When putting together this workout plan, I remembered one of my favorite principles from legendary strength coach Dan John.

Everything works for about 2 weeks and nothing works after 6 weeks.

The solution?

A systematic approach that StrongFirst founder Pavel Tsatsouline calls “Same but Different” where you keep the core movement patterns consistent while cycling through different set and rep schemes to drive continuous adaptation.

We think it’s the Ultimate Workout Plan for getting stronger and living longer.

The Science Behind Cycling Set-Rep Schemes

Your body is remarkably efficient at adapting to stress.

When you perform the same exercises week after week, your nervous system becomes so proficient that it no longer requires additional adaptation.

This is like driving somewhere for the first time and you turn down the radio to help you focus on where you’re going. The initial trip requires more of your bandwidth.

After a few trips, suddenly you’re comfortable changing your playlist and talking on the phone while making the drive.

Progressive Overload is the foundation of strength gains but you can’t simply add weight on the bar in perpetuity. Otherwise everyone in the gym consistently for more than 2 years would be benching more than 1,000 lbs (but still skipping squat day).

This is where intelligent programming comes in.

By cycling through different set and rep ranges every 3 to 4 weeks, you provide enough change while developing proficiency with the exercises.

Your body never fully adapts, ensuring continuous progress for years.

Don’t worry if everything that follows gets confusing…we’ve included the Ultimate Workout Plan Calculator that will provide you with a downloadable plan with your weights for all 4 phases.

The 4 Phases That Drive Results

In a perfect world, you would have 2 workouts per week for each core exercise you choose.

The most common movement patterns are Push, Pull, Squat and Hinge which allow you to choose the exercise variation you prefer.

Once you’ve decided on your exercises, the 4 Phases are as follows:

Phase 1: DeLorme Method

This method is from Dr. Thomas DeLorme who published this in 1948.

Over the years I’ve learned several variations of this but most of them hover around the same intensity.

To make this beginner-friendly, we use 3 Sets of 8 Reps (instead of 3 Sets of 10 Reps).

After the first set (55% of your 1RM), you’ll increase the weight for each of the next 2 sets (65% and 75% of your 1RM).

The first 2 sets should feel easy and the 3rd set should be a little challenging.

If after the first workout 8 Reps feels too easy, simply increase to 10 reps for each set.

This phase will help build muscle and your work capacity. You need to establish a foundation before building on it.

Phase 2: Muscular Endurance

In the Muscular Endurance phase, we will maintain the intensity (weight) from Phase 1 but we’ll add a little volume to spice things up.

You’ll continue with the same core exercises (Press, Pull, Squat & Deadlift) and the same weights used for 55%, 65% and 75% of your 1 Rep Max. (If you don’t know your 1 Rep Max for an exercise, you can use our 1RM Calculator by clicking here).

The only thing we’re changing in Phase 2 in the number of reps in each set.

Set 1 is for 15 Reps @ 55% 1RM, Set 2 is 12 Reps @ 65% 1RM, and Set 3 is 8 Reps @ 75% 1RM.

The additional volume (11 Reps per session) in this Phase will help you increase your muscular endurance and work capacity.

Phase 3: Hypertrophy

The Hypertrohpy Phase is my personal favorite (even though nobody cares) because in addition to developing strength, this also increases muscle size.

With 4 Sets per workout, we’re adding a set with higher intensity (weight) than the sets in Phases 1 and 2.

Set 1 is 10 Reps at 55%, Set 2 is for 8 Reps at 65%, Set 3 is for 6 Reps at 75%, and Set 4 has 4 Reps at 85%.

Note that if your 1RM is accurate, 85% should be your 5 Rep Max. This means you can’t currently execute 6 Reps.

We’re only doing 4 Reps at this intensity because we are leaving something in the tank by design.

Don’t rush the process as you’ll have the opportunity to explore new heights in the next phase.

Phase 4: Maximal Strength (Variable Overload)

Our Maximal Strength phase was inspired by Variable Overload principles we learned from StrongFirst.

Each of the first 3 Phases would have you completing two workouts per week using the same Sets and Reps for your chosen core exercises.

This phase has two separate Set / Rep schemes to be completed each week.

One of the Set / Rep schemes is heavier and ideally you would the heavier workout when you are consistently fresh.

If you typically perform better earlier in the week, do the heavier set then. If your performance improves later in the week, this would be the ideal placement for the heavier set.

This is important because this is where most people find they’re able to add intensity (increase weight) to their overall plan.

Workout 1:

Set 1 is 5 Reps at 75% 1RM, Sets 2 & 3 have 3 Reps at 85% 1RM and Set 4 finishes with 5 Reps at 75%.

Workout 2: (Perfomed when you’re consistently better recovered)

Set 1 is 5 Reps at 75% 1RM, Set 2 is 3 Reps at 85% 1RM, Set 3 is for 2 Reps at 92.5% of 1RM, and Set 4 is again 3 Reps at 85% 1RM.

Remember that 3 Reps at 85% IS your 5RM and it’s important to note that we’re intentionally leaving reps in the tank.

It is highly advisable to have a spotter (if applicable) when attempting the Set of 2 Reps at 92.5%.

The 92.5% set is heavy relative to you. At this level of intensity, you may not complete the set on a bad day and this is to be expected. If you only complete one of the two reps, that’s ok.

Don’t get in your head. Live to fight another day, get some rest and complete your final set of 3 reps at 85%.

When the Set of 2 Reps at 92.5% begins to feel smooth, feel free to attempt a set of 3 reps at this weight (again with a spotter if applicable).

If you’ve successfully complete a Set of 3 Reps at 92.5% in consecutive weeks, congratulations! It’s time to re-test your 5 Rep Max for this exercise and then plug that number into our 1RM Calculator.

Armed with a new 1RM, you can create a new program with our Ultimate Workout Plan Calculator below.

Making It Work In The Real World

The beauty of this plan is its simplicity.

You keep the same core exercises throughout all 4 phases (think Presses, Rows, Squats and Deadlifts) while having the flexibility to add as much variety as you’d like with your supplemental exercises.

Tihs builds movement mastery and efficieny with your core exercises while the changing sets and reps provide just enough stimulus to keep your body adapting.

Each phase should last 3 to 4 weeks and never more than 6 weeks.

Once you’ve completed the cycle, you can simply repeat the process. We’ve had clients go through this cycle multiple times over several years and continue to make strength gains.

We also realize that you may not want to repeat 4 cycles with the exact same exercises.

Using the earlier referenced philosophy of Same But Different, feel free to substitute a unilateral exercise when you feel the need for a little variety in your workouts.

You could also use a bilateral variation on the movement pattern. Move your DB Bench Press to a DB Incline Press. Change your Trap Bar Deadlift to a Sumo Deadlift. Show everyone how tough you are by changing your squat variation to a Zercher Squat.

Our Ultimate Workout Plan Calculator below will help you determine the appropriate weights you should use for the sets in each phase. Simply input your current 1RM for a given exercise, and it will calculate all the working weights for all 4 phases.

Why This Approach Works For Busy Professionals

If you’re an executive, engineer, or entrepreneur, you don’t have time for a workout plan that requires you to spend an excessive amount of time in the gym.

This system gives you the structure you need for long-term progress without the complexity that derails consistency.

Each workout has a clear purpose and you always know exactly what weights to use and how many reps to perform.

This is a complete workout plan with the Minimum Effective Dose.

No guessing, paralysis by analysis…just well-designed progress.

The Bottom Line

Stop the program hopping like you’re channel surfing in the hotel on a road trip.

Pick a solid set of exercises and cycle through these 4 phases systematically.

Your body will thank you for the intelligent variation and you’ll be thankful for the results.

Now let’s get to work!