steploading (repeat until plateau) *|2x p/week|*

3x3>>>4x3>>>5x3
3x4>>>4x4>>>5x4 |repeat a couple times| *than test RM*
3x5>>4x5>>>>5x5 |once stuck change the variation|
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Intense linear phase (repeat for each variation) *|2x p/week|*
|dip/chinup/pullup|
3x5
4x4
5x3
3x3
4x2
2x2
3x1
(test RM at the end of phase)
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Mathew begginer program (repeat 0x)

3x5-8reps for both (dip/pullup)

*Sample progression* (each session) *|2x p/week|*

8reps>>>+5kg
7reps>>>+2.5kg
6reps>>>+1.25kg
5reps>>>+0.5kg
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Texas method progression (repeat 0x)

*volume day progression*

4x4
5x3

*intense day progression**

top set 5
top set 3
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*mathew zlat intermediate program* (follow until plateau)

Phase1 and than phase2

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