I

NTERMEDIATE
PROGRAM
ABOUTTHEPROGRAM
I
nt ermedi ateis,ar guabl y,themos timpor tant
stage i nt he f ormat i
on ofan out st
andi ng
athlete. It
’sher et hatt hebul kofyours er ious
progr es si s made.I t
’s also wher e peopl e
make t he mos t pr ogrammi ng mi s takes ,
i
ronical ly.Af t
ert he eas ynovi ce gainswear
off, guys s tartt rying new and var ious
schemes ,and i n mos tcas es end up wi t h
somet hingover compl icatedandnotr eal l
y
wor king.Thi ses peci allyappl i
est owei ght ed
calist
heni cs,wher et he us age of r eliabl e
progr ammi ng met hodsi ss t i
lla r aret hing.
Wel l,I’m her et ochanget hat.Thi spr ogr am
willt ake you al lt he way t hr
ough your
i
nt ermedi at
es t
age,and gr adual ly expos e
yout ot hekeymet hodsIus ei nmyadvanced
progr am.My i ntermedi ate cons i
sts of 2
stages ,and f or each Ihave des i
gned a
separ ate pr ogr am. Fi rst s tage, r egul ar
i
nt ermedi at
e,f eat uresa1weekl ong cycl e,
whi l
e t he s econd s t
age, “ advanced”
i
nt ermedi at
ef eat uresa 2week l ong cycl e
with1f ullweekofvol umet raining.

MZ 2
I
NTERMEDI
ATE
St
age1:i
nter
medi
ate

Day Mo(heavy) T
ues
(as
sis
tanc
e) Fr
(PR)

Ex
erci
se Di
ps Paus
eddi
ps Di
ps
Set
s 3 3 1
Reps 3 3-6 3-6
RI
R 0-2 0-2 0
Ex
erci
se Pul
lups Deads
toppul
lups Pul
lups
Set
s 3 3 1
Reps 3 3-6 3-6
RI
R 0-2 0-2 0

HeavyandPRs essi
ons
Youus et hesamewei ghtf oryour3x3heavy
sessi
ononMondayandt hePRs etonFr i
day.
Theincrement sfort
hes es ess
ionsar ebased
onthenumberofr epsint hePRs et.Youadd
weighttot heheavys es si
on( 3x3),and t
hen
usethes amewei ghtforthenextprs essi
on.

Wei
ghtpr
ogr
ess
ionforheavy
I
nthi
spr
ogr
am youaddweighttoever
yses
sionon
aweekl
ybas i
s.
Повторения 6 5 4 3
Сколько 2,
5 0,
5 0,
5
1
,25
добавить(
кг)

MZ 4
ASSISTANCESESSI ONS
Thesesessionspr
ogressindependentl
yf r
om
allthe ot
herones .You add weightever y
weekbas edonthenumberofr epsandRI Rin
the har
dests etofthe previ
ousas s
istance
sessi
on.

Wei
ghtpr
ogr
ess
ion
f
oras
sis
tance

Reps 6 6 5 5 4 4 3
RI
R 1
-2 0 1 0 1 0 Any
I
ncr
ement 2,
5125 1
, ,25 0,
5 0,
5 0 0

5
MZ 6
THEBESTSTARTI NGWEI GHTS
For3x3andt heprs et
:ar
oundyour6RM (6
rep max,t
hewei ghtyoucando for6 r
eps
with good for
m)For assis
tance s
ess
ions
:
around70-75%ofyour6RM.

NOTI CE!
You don’ tneces s
aril
y have to add exactl
y
0,
5kg ever ytime itispr escr
ibed.0,
75kg is
al
sof i
ne.Inr eali
tyiti s much eas i
er to
al
ternate0,5and0, 75increments(t
heygi ve
1,
25kgt ogether
).

HOW DOESTHI SPROGRAM WORK?

This program was largelyinspired by the
famous Texas Met hod.ButImade s ome
seri
ouschangest ot he ori
ginals cheme to
modify i f s peci
fi
call
y f or wei ght
ed
cali
sthenics.
Letmeexpl ainhow itwor ks.

MZ 7
Fir
st2s essionsar et he“ volume”par toft he
program.Theycr eatet hes ti
mul us,whi chi s
necessarytodr i
vet hepr ogressf urtherand
furt
her.I
nnovi cepr ogrammi ng,ever y“heavy”
sessi
oni savol umeandaPRs essionatt he
same time.Fori nt ermedi ates,however ,we
havet ospli
tt het wo,anddedi cates epar ate
sessonsf
i orvolumeandf orset t
ingPRs .The
ori
ginalTexasMet hodhadonl yonevol ume
sessi
on.Ital
s ohadadel oads ess i
onbet ween
thevolumeandt hePR. Thi siswher eImade
the mos t drasti
c changes t ot his class i
c
scheme.Is plitthe vol ume s ess i
on into2
separate ones ,one dedi cated t o heavi er
work,andonededi catedt oas si
s t
ance: f
or m
andhyper tr
ophywor k.

THEMAI NADVANTAGE
Themainadvantageoft hi
sappr oachi
sthe
possi
bil
it
ytof ocus separately on bui
ldi
ng
str
engthandhypertr
ophy/f orm.Bet t
erf
ocus
— bett
erres
ult
s.

Anotheradvantageofs pl
it
ti
ngabigvolume
ses s
ioni
ntwoi slessfati
gue.Whenyoudo4
ormor eworks etsofthesameexerci
seone
aftertheother,yourperfor
manceinevi
tabl
y
start
stodropcl osert
othelasts
ets
.

MZ 8
That’
swhyIbel i
eve5x5t obenott hemos t
eff
ecti
ve appr oach t o bui
lding volume.
I
nstead,Iuse2s essi
onsof3s etseachone
aft
ert he ot
her.3 setsisenough to cause
adaptati
ons,butusuall
ynotenoughtocaus e
seri
ousaper for
mancedr opattheendoft he
sessi
on.

Yes,youwi llbenotf reshatthestar

toft he
seconds es si
oni narow, butinmyexperience
thi
siss ti
llbet t
ert hanr unni
ngabi gvolume
sessi
on inas i
ngl e day.These 2s es si
on
blockswi llbeofmuchmor eimport
ancei n
the s econd phas e of t he int
ermediate
program,andal s ointheadvancedpr ogram.
Buther e,i
t’sjustanintroducti
ontothefuture,
heavierprogr ammi ng.

Whilethe vol
ume sessi
onsareres
pons i
ble
fort
heprogressbei
ngmade, t
hePRs es
sions
areher
etot es
tthi
sprogres
s.

Ont heseyoudeter
mineexactlyhow much
progres
syouhavemadeovert heweek,and,
basedont hat
,how muchweighttoaddthe
nextweek.

MZ 8
EXAMPLE
So,t he weightyou need t o add on t he
upcomi ng week t otally depends on your
performancedur ingthepr evi
ousweek’ sPR
set.Thisallowst he increment stofityour
personalpace ofpr ogressi
on.I tis call
ed
autoregul
ation.Aut oregulati
on i s gr
eat at
dealingwithbaddays ,whereyoudon’ tfeel
parti
cular
lys t
rong.Youcanj ustdol es
sr eps,
addl essweightont heupcomi ngweek,and
gainyourr epsbackwhenyourr eadi
nes sis
back to normal .Herei s an example ofa
progressi
onovert hecour seof4weeks :

Week 1 2 3 4

Heavy Dips:3х3 Dips:3х3 Dips:3х3 Dips:3х3

(
3х3) (
100k g) (
102,5kg) (
105k g) (
107,
5k g)
Pullups:3х3 Pullups:
3х3 Pullups:3х3 Pullups:3х3
(
70kg) (
72,5kg) (
73,75kg) (
75kg)
Al
l s
et sRIR1
-2 Al
l s
etsRIR1
-2 Al
l s
et sRIR1 Al
l s
etsRI R1

As
sis
tance Paus
eddips Paus
eddi ps Paus
eddips Paus
eddips
3х6(
75k
g) 3х6(
77,
5kg) 3х6(
80k
g) 3х6(
81,
25k
g)
RI
R1 RI
R1 RI
R0 RI
R0
Deads
toppul
lupsDeads
toppul
lupsDeads
toppul
lups Deads
toppul
lups
3х
6(50k
g) 3х
6(52,
5kg) 665(
53,
75k
g) 3x
6(54,
25k
g)
RI
R1 RI
R0 RIR0 RI
R0

PR Dips1х
6 Dips1х6 Dips1х6 Dips1х6
(
100kg) (
102,5kg) (
105kg) (
107,
5kg)
Pull
ups1х
6 Pullups1
х5 Pull
ups1х5 Pull
ups1х5
(
70kg) (
72,5kg) (
73,75k
g) (
75kg)
RI
R0 RI
R0 RI
R0 RI
R0

MZ 1
0
As you can s ee,i nt his exampl e dips ar e
progressi
ngs teadilyatt her ateof n2,5kgper
week.Onl ybyt hethirdweekt heas si
stance
setsofdipslos toneRI Randt hepr ogres si
on
adapted tot his by s lowi ng down.Pul l
s,
however ,slowed down s t
ar ting from t he
secondweek. Andf rom t heret hepr ogres s
ion
stabi
li
zed.Ourhypot heticalat hletehasf ound
hiscomf or
tablepace.Yourj ob ist odot he
same.I tmeans t hatyou don’ tneces s ari
ly
have tot r
yt of i
l
loutal lthe r epsi n your
assis
tanceandPRs ets.Ifgoi ngabi tslower
with 5repsi nt he setsf eelsbet ter-do i t
.
Progressatt hepacet hati scomf ortablef or
you.

Ialso wantt o make 1 t hing as clearas

possible.I
t’
samus ttostarttraini
ngwi tha
noti
ceabl er es erve.80%ofs tall
speopleget
arefr
om s tartingtooheavy. Don’tbethatguy.
Your body needs t i
me t o adapt t ot he
constant pr ogr essi
on.So, t he bes t case
scenar i
oisifyoudon’ tgetRIR0onanyoft he
sets( excl
udi ng the PR s et)forthe fir
s t2
weeks ,andatl east6repsinyourPRs etforat
leas
t3- 4weeks .I
fyoumanaget odoit,then
youar eofftoagr eatstar
t.

MZ 1
1
Trytor unthi
sphas eforasl ongasyoucan.
Thepr ogress
ionont hi
sphas eisfast
erthan
onphas e2,soyoubet termakeus eofit.But
astime goesby,t he weightswi l
lbecome
heavi
er,and t he progress harder.Thisi s
where del oading comes i nt
o pl ay. A
successful del oad can pr olong t he
progressi
on forup t os everalweeks .But
eventuall
yevendel oadingwi l
lstopwor king
sowel l
.

Atthispoi
ntit
’sti
me to ent
erthe s
econd
phase:t
he“
advanced”i
nter
mediat
e.

MZ 1
2
 ADVANCED
I
NTERMEDIATE
St
age2:“
advanced”i
nter
medi
ate
week1

Day Mon(heavy)T
ues
(as
sis
t e) F
anc r
( ) S
heavy at
(as
sis
tanc
e)

Ex
erci
se Di
ps Paus
eddi
ps Di
ps Paus
eddi
ps
Pul
lups Deads
top Pul
lups Deads
top
pul
lups pul
lups
Set
s 3 3 3 3
Reps 3 3-6 3 3-6
RI
R 0-2 0-2 0-2 0-2

week2

Day T
ues
(del
oad) Fr
(PR)

Ex
erci
se Paus
eddi
ps Di
ps
Deads
top Pul
lups
pul
lups
Set
s 2 1
Reps 5 3-6
RI
R 7 1
0

I
nthisprogr
am youaddweightprogr
essi
velyduri
ngthefi
rstweek,
andthenj
ust
i
ncreasetheweightsonthes econd weekaccordi
ng t
ot heprogres
sonthe
heavysessi
onsofthefi
rstweek.

Wei
ghtpr
ogr
ess
ionf
orheavy(
3x3)
Youaddwei
ghtever
yheavys
essi
onbas
edontheRIRoft
hehar
des
tsetof
t
he3onthepr
evi
ouss
essi
on

RI
R 2 1 0 Fai
l
edt
ocompl
ete3r
eps

I
ncr kg)2,
ement( 5 1
,25 0,
5 0

MZ 1
4
ASSISTANCESESSI
ONS
You add wei
ghtever
y ass
ist
ance s
es si
on
basedonthenumberofr
epsandRIRi nthe
har
des tset of t
he pr
evi
ous assi
stance
ses
s i
on.
Wei
ghtpr
ogr
ess
ion
f
oras
sis
tances
ess
ions

Reps 6 6 5 5 4 4 3
RI
R 1
-2 0 1 0 1 0 Any
I
ncr kg)2,
ement( 5125 1
, ,25 0,
5 0,
5 0 0

OTHERSESSI ONS( DELOADANDPR)

Ont heses essionsyouaddwei ghtaccording
totheprogr essyouhavemadeont heheavy
sessions oft he fi
rstweek.Thes es essi
ons
appearonl yonce dur ing t
he cycl
e,s o you
addt othem onl yoncei nacycle.Increment
ont hose=s um ofincrementsont heheavy
sessions
.

I
NCREMENTS(
KG)
Fi
rst3х3 2,
5 2,
5 1
,25 1
,25 0,
5
Second3х3 2,
5 1
,25 1
,25 0,
5 0,
5
Del
oad 5 3,
75 2,
5 1
,75/2 1
,25
PR 5 3,
75 2,
5 1
,75/2 1
,25

MZ 1
5
SECONDPHASE
Thisphas eis,essentiall
y,thephas e1t hatwas
stretchedoutt o2weeks .I
t’
ss t
ructurei svery
similar,butnow insteadof2vol umes es s
ions
youhaveawhol evol umeweek.Dur ingt his
weekyourj obist oaddasmuchwei ghtt o
your3x3andas s
istances essionsaspos sible,
andt hens how youri mpr ovedper f
or mance
ont hePRs etintheweek2. Dur i
ngt heweek
2you r ecover,and t hen smas h PRs.Li ght,
“deload”s essi
onisher et oimpr oveyourf orm
and pr event det raini
ng whi le you ar e
recover i
ngf r
om thes t
renuousvol umeweek.

Noticethatnow thewei ghtonyourheavy3x3

sessions is not t ied t o your PR s et
performance.They pr ogressindependent l
y
now.Concer ni
ngt hePRs et,t
hepr ogression
schemepr escri
bedi nthetableusuallywor ks
wellforthefi
rstmont hor2. Thenitwoul dbe
bestt os
ettl
eat2,5oreven1 ,
25kgpercycl ein
ordernottoloser epsi nyourPRs et.Goingby
feel
ingisokher et oo.

MZ 1
6
Iwantyout ounder st
and onet hing clear
ly:
youbuil
ds t
rengthonlyduri
ngweek1 .
Dur i
ng
week 2 you don’tbuil
d any s t
rength,you
demons t
rat
et hegainsfr
om week1 .Maxing
outdoesnotbuildst
rengthbyi t
self.
Butt he
prepar
ati
on leadi
ng up to a maxoutdoes .
Keepthatinmind.

Thisphas ei scalled“ advanced”i ntermedi ate

becaus et his2weekl ongcycl es tructurewi l
l
be heavi l
y us ed in my advanced pr ogr am.
Thes e 2 week mes ocycl es ar e gr eat as
bui l
ding bl ocks f or larger t r
aining cycl es
,
whi chwi l
lbeus edl ater,whenyour eacht he
l
evelwher eadvancedpr ogr ammi ngwi llbe
neces saryf oryout opr ogr ess .Butevennow,
being f ami liar with t he s tructur e bef ore
starti
ngmor eadvancedpr ogramsi sagood
thing,sofocusonbui l
dingupus i
ngt hisstage.
I
fyou wantt otes tyour1r ep maxon t hi
s
progr am,j us tswitchyourPR s etf ora1 RM
test.Idon’ tr ecommend doi ng t his during
stage1 ,butons t
age2i t’sok.Don’ tmaxout
too of t
en t hough.Once ever y3- 4cycl esi s
opt i
mal .

MZ 1
7
WARM UP
WARM UP— RECI PEFORSUCCESS
Agoodwar m upisyourbes tweaponagai ns
t
i
njury.Her eismy r ecommended war m up
protocolforallthepr ograms .
Sincethisi
sthe
i
nter mediateprogr am,chancesar eyouwi ll
hi
tr eal
lyheavywei ghts(100kgandabove)i n
as horttime.Soyoubet terbepr epared.And
as oli
dwar m upi soneoft hebes twaysof
preparingf orli
fti
ngheavywei ght
s.Here’sa
quicklistofwhatwar mi ngupdoest oyou:

1.Itwarms you up.Quitelogi

cal
.Aft
era
properwarm upyourmuscl
eandconnecti
ve
ti
ssueareniceandreadytoworkandat
tack
theweight
s.

2.Itpr epar
esyourner vouss ystem forheavy
wor k.Whenwar mingupyou
practicethemovementpat ternwi thalight
er
weight .It
’sa good oppor t
unity notonl yto
prepar e your
s el
ff or heavy wor k,but to
i
mpr oveyourformi ngeneral.I
t’
smucheas i
er
to f ocus on pr oper execut i
on of t he
movement swhent here’
snot askt osurvi
ve
underaheavywei ght.

3.I
tprepar
esyoument all
y.Don’
tconf
us ethi
s
wit
h number 2.Number 2 i s about the
movementexecut i
on,number3isaboutt he
mindset.A proper warm up can r educe
anxi
etyandfearbeforeaheavy,chall
enging
set.
1
9
MYWARM UP
Aftergoi
ngoverthebenef
it
sofas
oli
dwarm
up,letmeactual
lypres
entyoumywarm up
protocol
.

1.Bas i
c upperbody war m up.( Shoulders
,
elbows,wrist
s).Idoitonlyonce,bef orethe
fi
rstexerci
seinmyt r
aini
ng(dips)
.Af t
erdips
I
m alreadywar medupi ngeneral
,s owhenI
move on to pullups,Igo s t
rai
ghti ntothe
warm ups ets
,andr ecommenddoi ngthatto
savetimeandef for
t.

2.Emptybarbenchpres
s(1setx30r
eps
.)To
warm upandacti
vat
ethechest
.

3.Bodywei
ghtwar
m up s
et(
1x8-
10r
eps
).
Opt
ional
.

War
4. m ups
ets

War m upsetsarethemos timportantpartof

the warm up.I t
’s here when you gett o
acti
vateyourmovementpat t
ernandwor kon
form.Hereisanoverview ofmywar m ups et
recommendat i
onsfornovices.

MZ 20
MYWARM UPI
NTHETABLE

Wei
ght Numberof Wei
ght Reps
(
wor
king war
m ups
ets (
war
m up
s
ets
) s
ets
)

40-50kg 1 25 5
50-60kg 2 25,
40 5,
3
60-
70kg 2 25,
50 5,
3
7
0-80kg 3 25,
50,
60 5,
4,3
80-90kg 3 25,
50,
75 5,
4,3
90-1
00kg 4 25,
50,
75,
85 5,
4,3,
2
1
10-1
25kg 4 25,
50,
75,
100 5,
4,3,
2
1
25-1
40kg 4 50,
75,
100,
115 5,
4,3,
2
1
40-1
50kg 4 50,
75,
100,
125 5,
4,3,
2

Not
icehow I
tryt
ogetal
lthewar
m ups
etst
o
bedoabl
eus i
ng25kgpl
ates
.

Thisisdone pur
elyforconveni ence.Ifthe
heavi
estplat
esin yourgym ar e only 20kg
thenyoumightaswellgo20, 40,
60kgands o
on.Itdoesn’
thave to be s
uperpr ecis
e.As
l
ongast heweightisincr
easedgr aduall
yit’
s
ok.

MZ 21
FORM ONWARM UPSETS
Theproperexecut i
onoft heexerci
s esisof
utmostimportance when itcomes t othe
warm upsets
. Si
nceyourgoalwiththem isto
wake up t he movement pat t
er n, it
’s
extr
emelyimportanttodoitri
ght
.Af ew hints
onthewarm ups etform:

1.Ful
lcont
roloft
hemovement
.Tr
yto“
feel
”
themovementonever
yrep.

Ful
2. lrangeofmot
ion.

3.Contr
oll
edeccent
ri
cs(
negat
ives
).Opt
ional
forpul
lups.

4.Explosi
veconcentr
ics
.Goupasfas
tasyou
can,thi
steachesyouto
producemaxi mum f
orcethr
ought
hereps.

That
’si
tfort
hewar
m up.

MZ 22
 How toadd
otherexerci
ses
totheprogram
MZ 24
DON’ TOVERCOMPLI CATE
Notice,thateveryt
hingI ’
mt al
kingabouther e
i
s aboutaddi ng exer ci
ses to yournor mal
tr
aining days,inthe same s essionsasyour
dipsand pul lups .Addi ng anything tothe
daysi n between ishi ghlysubopt imal.You
mus t keep your r es t days as cl ean as
possibl
e. Arestdayi sar estday. Keepthati
n
mind.

Now,you mi ghtbe t hinki

ng:“itmi ghtbe a
good i dea t o add s ome pus h ups /chin
ups/cur l
s/bench pr es s/whatevert o assist
mypr ogr essi npullupsanddi ps/gains ome
moremus cl
e. AndIhat et otel
lyou,buti t’
sa
really bad i dea.Why? Becaus e when i t
comes t o pul lup and di p pr ogress,t hi
s
program i s des i
gned t o be 1 00% s elf
suff
ici
ent .And any ot herexer ci
ses fort he
samemus cl
egr oupsyouaddwi llnotonlybe
ofno us e,t heywi l
lbe count erproduct ve.
i
Samegoesf orbuildingupperbodymus cle.
Basicsgotyou cover ed here.Anyt hi
ng you
addont opwi llonlymes swi
thyourr ecover y.
So be wi se aboutt hat .Morei snotal ways
better.

MZ 25
SQUATS
Ther ei s ,however ,at hing t hatIdon’ tonl y
appr oveofaddi ng, Irecommenddoi ngt hat .I
t
i
sl egt r ai
ni ng. Theor iginalpr ogr am doesnot
coverl egs .Andi twasnotmeantt o,becaus e
i
t’sforpul lupsanddi psonl y. Buti fyouwant
toaddl egs ,thens ur e,goahead.Her e’smy
takeondoi ngi tinthebes twaypos sible. First
,
you don’ tneed t o add anyt hing ot hert han
squat s.They f ully coveryourl owerbody
hyper trophyand s trengt h.Iti san exer cise,
whi chf itst hedef initi
onof“ bas ic”evenmor e
thanpul lupsordi ps .So, t
r eatitthes ameway
as your di ps and pul l ups . For
sets /reps /frequency Iwoul d hi ghly advi se
tot rains quat sus ingt hes chemegi venf or
dipsandpul lups .Itwasdes ignednotonl y
forpul lups and di ps,butf orever y bas ic
exer ci
s et her eis .
Theonl yadj us t
mentI woul d
makei sus i
ngt hehi gherRI Rfors quat s.Bas ic
lower body exer cises t ax your ner vous
system much har der t han upper body
exer ci
s esdo,s o goi ng t of ailure on s quat s
can r eal lys et you back.That ’
s why my
recommendat i
on woul d be notgoi ng over
RIR2i nyours quatt raini ng.Youcanadj ust
thepr ogr es si
ons chemef ors quat saccor ding
tot hat .Ot her wise,keep i tunchanged and
youar egoodt ogo. Asf arast hepl acei nthe
progr am goes ,Iwoul d pl aces quat sast he
lastexer cis ei nt hepr ogr am ( exceptcor e
training) .Upperbody t raining won’ tr eally
damageyours quatper for mance,butheavy
squat swi lltir
eyououtf ors ure.
ONEARM PULLUPS, MUSCLEUPS
Onear m pul lupsar eani nter es tingexer cise.
Theycanbecons ideredabas i
cmovement
and as killatt hes amet ime.Theyal s o are
qui te har dt o do and r eal lys ensit
ive t o
fatigue.Now Ihave t o getone t hing cl ear.
One ar m pul lup t raining r equi res you t o
pos s es sas oli
dl evel ofbas icpul l ups trengt h.
That ’s why I don’ tr ecommend s t arti
ng
training onear m pul lupsbef or emovi ng to
stage2oft hispr ogr am. So, wheni tcomest o
act ualOAPt rainingmyf irstr ecommendat i
on
i
st o putt hem bef or e anyt hi ng el sei nt he
pr ogr am. Ot herwi seyouar ej us tnotgoi ngt o
beabl et odoOAPwor k. Now, itwi lldefinitely
have s ome ef fect on your pul l up
per for mance,and t hat’sunavoi dabl ei fyou
wantt ot rainbot honeandt woar m pul lupsat
thes amet ime.That ’
swhyf ort hes et sand
reps Iwoul dr ecommend t o keep t hings
moder at e,anddoei thers i
ngl es ,whi chdon’ t
fatigueyoumuchatal l,or,ifyouwantt ot rai
n
OAPsf orr eps ,donomor et han3s ets.Ial s
o
havet onot et hati t’
sabadi deat ot r
ainOAPs
ser i
ous l
yondel oaddays .Dur ingt heseei t
her
skipOAPst otally,ordoal ightdel oads es si
on
fort hem,asyoudof orbas ics .Ifyouwantt o
fi
nd outmor e aboutOAP t rai ning,Ihave a
ser i
es of t raining pr ogr ams f or t hem,
des igned t o be r un wi th my wei ght ed
cal i
stheni cspr ogr ams .Ihi ghl yr ecommend
thos e.
27
Formus
cleupsIwoul
drecommendal otof
thes
amethi
ngs,
wit
honly2di
ff
erences
.

Fi
rsti
sthatit
’soktotr
ainmus cl
eupsdur
ing
st
age1,theyarenotasadvancedasOAPs
.

And secondl
y,forweighted muscl
e ups I
woul
dr ecommendus i
ngt heschemegiven
f
ordipsandpullups
.Itisappli
cabl
ehereas
wel
l.

Now, sincemus cl
eupsandonear m pullups
arequites imil
arint ermsoft raining,Iwoul d
notrecommendt r
yingt oimprovet hem atthe
samet ime.Not hi
ng good i sgoi ng tocome
outofthis,andyouar eonl ygoingt omes sup
yourt r
aining.Ifyour eall
ywantt o,youcan
tr
ainmus cleupsdur ingt hefi
rstphas eoft he
program,andt hens wi t
cht oOAPswhenyou
movet ot hes econd. Heavywei ght edpul lup
tr
aini
ng wi llmaintai
n yourmus cle up gains
andyouwi llbeablet ocomebackt othem at
anytime.

MZ 28
CALI STHENI CSSKI LLWORK
Iknow t hata l otofpeopl e who ar eint o
wei ght ed calis
thenicsar e al soi nt erest
ed i n
l
ear ningvar i
ouss t
rengt hmovesf rom regular,
unwei ghted calisthenics.And good newsi s
thatt hos eareus uallyquiteeas yt oaddt o
t spr
hi ogram.The bes twayoft rai
ning any
skillisat tempt soft hes ki
lli tselfcombi ned
withs pecificexercisesf orl earni ngt hats kil
l
(
fors impl i
cityIwoul d callt hos e as si
stance
exer cises).Ifyou ar e nots tr ong enough t o
directlyat temptt hes kil
litself,thenj uststi
ck
toimpr ovingyourwei ghtedbas icsanddoi ng
ass i
stanceexer cises,andyouwi l
lgetbet ter
overt i
me.Ther uleoft humbf ors ki
llworki s
asf ollows :

1.Shor t
,di f
ficult at
tempt s of har
ds kil
ls:
BEFORE bas ics .(
Even before one arm pull
upsifyoutrai
nt hose).Butonlyifyoudon’tget
fat
iguedfrom t hese.Becarefulwiththewor k
volume.Alsos omes hortatt
empt sofskill
sis
theonlythingt hatIallow t
odoonr estdays .
Butonceagai n, onlyi
fyoudon’ tgetfat
igued.

2.Ski
llsthatyouhavemas ter
edalreadyand
arerelat
ively good at:AFTER basics
.Ifit
’s
hard -good,getus ed toit,and t
henwhen
you tryt hiss ki
llfresh you wil
ls urpr
ise
yoursel
fwi t
hyours t
rength.

3.As
sis
tancewor
kfors
kil
ls:
AFTERbas
ics
.

MZ 29
Agoodi deawouldbetosupersetpull
ingand
pushi
ngs ki
ll
stosaveti
me.Frontlever-hspu
and f
rontlever-planchesupersetsusuall
y
workwel l
.

Payatt
ent
iont
odeload days
.Ir ecommend
nott
oaddanyski
l
lworkondel oads.

MZ 30
Bodywei ghtendurances uper s
ets(mus cl
e
ups-bardi ps-pullups )
Igener al
ly don’trecommend addi ng any
endurancewor kbecauseofi t
sbadi mpacton
st
rength,but1-2bodywei ghts ets2xaweek
AFTERbas icsareokifyour eall
yneedi t
.Sti
l
l,
becarefulnottoburnyour selfoutwit
hthese.

Tr ainingf orr epswi th32kgonpul lupsand

48kg on di ps /whateverf ixed wei ghtyou
needt oimpr oveforcompet it
ion.
Thi s wi l
lus uall
yi mprove s i
gnifi
cant l
yj us t
from get t
ings t
rongerin5-8or3- 6repr ange
(
us i
ng t hi
spr ogram),so don’ treall
y bot her
wi thitunl essyou wantt o compet ei nthis
dis ci
pline i nternati
onall
y or br eak wor l
d
recor ds .Int hat case cons i
der a s pecifi
c
progr am f orthisgoal.ButIrecommendgoi ng
fors uch a goalonl y aft
eryou f i
nisht his
progr am,becaus eyouwi llbenef i
tal otfrom
havi ngas oli
ds t
rengthfoundation.

MZ 31
Benchpr ess/deadl if
t /overheadpress.
Tri
cky lif
tst o combi ne with my programs.
BenchandOHPus uallybenefitgr
eatl
yf r
om
i
mpr oving your wei ght
ed di p, deadlif
t
benefi
tsa l otf r
om wei ghted pul
lupsand
squatt
ing.I nshort:do yournor malrouti
ne,
andoncei nawhi letes twhereyou’reatwith
theseli
fts,andyouwi llimprove.

Weighted pus h ups, chi

n ups
, var
ious
bodybuil
dingexerci
ses,etc.
Usel
essstuff
,don’
taddthos e.

Bodyweight pullups,dips
,pus h ups /
bodyweightburnout
saftert
rai
ning.
Forki
ds.
Don’taddthose.

Core/abstraini
ng.
Can be quite usef
ulf
ors tabil
i
tyin bas ic
movement s.3 set
satthe very end ofthe
sessi
onisgood.Choosethe bes texercis
es
foryour
self
.Ir
ecommendhangi nglegli
ftsfor
abs/obli
quesandbackextensionsforlower
back.

MZ 32
GETTI NGI TTOGETHER
When get ti
ng yourpr ogram t oget hermy
mai nr ecommendat ion is having no mor e
than 4 di fferent exer cis
es in a s ess i
on
i
ncl udingbas i
cs( pul lupsanddi ps)andnot
i
ncl udingcor et r
aining. Theonl yexcept i
ont o
thi
sar es kil
lwor ks upersets,whi ch can be
cons ider ed asone exer ci
se.You can’ tj ust
addever ypos si
bleexer cis
et oyourpr ogram
becaus ei fyoudot his,yourabili
tyt or ecover
willbeover whelmedandyouwi llnotbeabl e
to make any pr ogr ess,and woul dj ustget
fati
guedandf rustrated. Tomaket hingsmor e
under s tandabl e I have i ncluded s ome
sampl esofaddi ngexer cisestot hispr ogram.
Us et hes e asan exampl ef orbui lding your
ownpr ogr ams ,orj us trunoneoft hegi ven
pres etsi fi
tf i
tsyourgoal s.

MZ 33
 Sampl e
programs
wi
thdifferent
exercises
1.Int
ermedi
ates
tage1wi
thOAPsand
squats.

Day Mon(heavy) T
ues(assistance) Fr(PR)
Ex
erci
se OAPs OAPs
Set
s 1
0EMOM 1
0EMOM
Reps 1 1

Ex
erci
se Di
ps Paus
eddi
ps Di
ps
Set
s 3 3 1
Reps 3 3-6 3-6
RI
R 0-2 0-2 0

Ex
erci
se Pul
lups Deads
toppul
lups Pul
lups
Set
s 3 3 1
Reps 3 3-6 3-6
RI
R 0-2 0-2 0

Ex
erci
se Squat
s Squat
s
Set
s 3 3
Reps 3-6 3-6
RI
R 2-4 2-4

MZ 35
2.
Int
ermedi
ates
tage2wi
thOAPs
,Fland
HSPUset
s. week1
Day Mon(heavy)T
ues
(as
sis
tance) Fr
(PR) Sat
(as
sis
tance)

Ex
erci
se OAPs OAPs OAPs OAPs
Set
s 1
0EMOM 3 1
0EMOM 3
Reps 1 5 1 5

Ex
erci
se Di
ps Paus
eddi
ps Di
ps Paus
eddi
ps
Pul
lups Deads
toppul
lups Pul
lups Deads
toppul
lups

Set
s 3 3 3 3
Reps 3 3-6 3 3-6
RI
R 0-2 0-2 0-2 0-2

Ex
erci
se Fr
ont
lev
err
ais
es Fr
ont
lev
err
ais
es
Dynami
cpl
anchel
eans Dynami
cpl
anchel
eans
Set
s 3 3
Reps Max Max

week2
Day T
ues
(del
oad) Fr
(PR)

Ex
erci
se OAPs OAPs
Set
s 3 3
Reps 1 1
RM

Ex
erci
se Paus
eddi
ps Di
ps
Deads
toppul
lups Pul
lups

Set
s 2 1
Reps 5 3-6
RI
R 3-4 0

MZ 36
3.I
nter
medi
ates
tage2wi
ths
quat
s.
week1
Day Mon(heavy)T
ues
(as
sis
tance) Fr
(heavy) Sat
(as
sis
tance)

Ex
erci
se Di
ps Paus
eddi
ps Di
ps Paus
eddi
ps
Pul
lups Deads
toppul
lups Pul
lups Deads
toppul
lups

Set
s 3 3 3 3
Reps 3 3-6 3 3-6
RI
R 0-2 0-2 0-2 0-2

Ex
erci
se Squat
s Squat
s
Set
s 3 3
Reps 3-6 3-6
RI
R 2-4 2-4

week2
Day T
ues
(del
oad) Fr
(PR)

Ex
erci
se Paus
eddi
ps Di
ps
Deads
toppul
lups Pul
lups
Set
s 2 1
Reps 5 3-6
RI
R 3-4 0

Ex
erci
se Squat
s Squat
s
Set
s 2 3
Reps 5 3-6
RI
R 5-6 2-4

MZ 37
FAQs
39
4.Willt histypeoft r
ainingalsoimpr ove
myendur ance?I’dli
ket odomor er eps
ofregul arpul lupsanddi ps.
Yes,itwi ll
.Butnottoar ecordbreaking
l
evel.St rengthhasahi ghcarryoverto
endur anceatt henovices t
age.Byt r
ai ni
ng
str
engt hexcl usi
velyyouwi l
leventuallyget
thefollowi ngnumber s:

Pullups:30-40reps
Dips:70-
1 00reps

Formos tpeoplethati
senough.Iff
oryou
i
t’
snotenough-cons i
derstar
ti
nga
speci
fi
cpr ogr
am fortr
aini
ngendurance
aft
erf
ini
s hi
ngthisone.

5.Whatexerci
sesshoul dIaddt o
i
mpr ovemyprogres s?
Thebestwaytoimpr oveyourprogressis
toremoveunnecessaryexerci
ses,notadd
them.So,
thebestexercisestoaddare
none.

6.How muchres tbet

weens et
s?
3-5minut
es.I
fthepreviouss etwasvery
hardyoucangof or7-
10. Idon’t
recommendres t
ingmor ethan1 0minut
es.

MZ 40