Steve Poynter

Health-Wellness & Weight-loss Coach 

I hope you are Ready to Go Next Level. 

This training program is super intense & designed to take you to a new level with Strength, Stamina & Lean Gains of Muscle as you drop body fat and weight. 

Progressive Overload training with particular movements included which I explained below & included a video link. 

Progressive Overload requires several “warm-up” sets and only has two intense working sets per move. 
Your warm-up sets are crucial for more volume please understand how warm-up sets work.

Example / My top set of flat Dbell press is 130 lbs & my first move of the day. 
- here is my approach to 130

Warm-up 1: 30x12 
Warm-up 2: 45x 10
Warm-up 3: 60x 6
Warm-up 4 80x3 
Warm-up 5: 100x 2 
Warm-up 6: 115x 2 

Move 2 
Incline barbell press: 225 top set 
My approach for warm-ups is this. 
25 per side for 10
45 per side for 6
45 and 25 per side for 4 
225 as my top set: as many reps as possible that are called for in the training plan.

As you move on in training, you can bring down your warm-up sets to only 1 or 2 before each movement & sometimes you don't even need warm-up sets.

What are drop sets? 
- Use a super heavy set but with good form. 
- Complete the maximum amount of reps that you can while keeping good form and control
- Once you can no longer push out another rep, drop the weight by 25 to 35% and begin working immediately. There should be no more than 10 seconds between stopping and starting. 
- You want to take each rep to failure. 
- 
What is Rest-Pause 
I want you to use less weight than you did in your top set. 
Do all the reps you can. 
- rest for 15 seconds and go again, using the same weight
- Get as many reps as possible again.
- your goal is to end with a total of 10-14 reps over 3 sets of rest-pause 
Example: 
Set 1 I did 4 reps 
Set 2 I did 3 reps 
Set 3: I did 3 reps 
therefore, I have 10 total reps over my three sets

Below is a link to my YouTube, where I explain progressive overload to you. 

https://youtu.be/3fKRz-VSmS4

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