Never Let Go by Dan John, (05) One lift per day program, Notes

Post date: Aug 13, 2016 11:59:36 AM

Dan John - On Target Publishing

One lift per day program. Simple but hard. Cuts gym time but increases the need for recovery time. Cut volume by half each week by changing reps and sets.

• • • Week 1. Seven sets of five. Wave weight selection. Example:

      • Set 1: 225 X 5

      • Set 2: 245 X 5

      • Set 3: 265 X 5

      • Set 4: 275 X 5

      • Set 5: 235 X 5

      • Set 6: 255 X 5

      • Set 7: 275 X 5

      • Finish with 8-10 quick jumps (if squatting) or 8-10 explosive pushups (if benching)

    • Week 2. Six sets of three.

    • Week 3. Five, three, two.

    • Week 4. Off.

    • Example:

      • Monday - Bench Press or Incline Bench Press

      • Tuesday - Row or Row variation

      • Wednesday - Squat

      • Thursday - Off

      • Friday - Military Press

      • Saturday - Deadlift, Curl, whatever

    • Key Points

      • Big weights necessitate short workouts.

      • Try One-Lift-a Day on occasion. It’s a good way to break the mold.

    • Always remember the basic truth: Core exercises are core and assistance exercises assist.