Overview
Three sets per movement: a light set to failure, a moderate set to failure, and a final set driven to the absolute limit—where another rep does not exist. Add 5–10 lbs each set. If you exceed 6–8 reps (upper) or 12–20 reps (lower) on the final set, the weight must rise next session. Progress is the only law.
Lower body thrives on higher reps; the core is hammered with 20–100 reps or long, punishing holds. Every rep is controlled: slow, purposeful, and dictated by willpower rather than momentum. Intensity is the great sculptor; anything half-hearted is wasted time.
Lagging muscle? Add 1–3 finisher sets with the first-set weight—sparingly, intelligently. Main lifts may use a first-set-last pump set of 15–20, or a heavy 3–5 rep effort when earned. This style is brutal but rational meaning no ego lifting, no circus tricks. Eleven years refining it; it will transform anyone who commits.
If cutting, add 20,000 steps or 90 minutes slow cardio daily. Steady, simple, brutally effective.
Rest-pause every exercise. 15–30 seconds between efforts—just enough breath to survive, not enough to soften. No drop sets. Calves behind? 50–100 reps rest-pause.
Finish with weighted core, 30 min cardio, lever progression; if cutting, add the 90-min walk.