Spectrum Strength

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Phase 1: Endurance

Schedule

Day 1: Chest, Back & Calves (A)

Day 2: Shoulders & Arms (A)

Day 3: Legs & Core(A)

Day 4:  Chest, Back, Calves & Core (B)

Day 5: Shoulders & Arms (B) 

Day 6: Legs & Core (B)

Day 7: Off

Only very light cardio sessions, if any, are recommended.

The Workouts

Aim to increase weight progressively over the 4 weeks. Working sets should be done a constant weight if rep range stays constant - if the rep range increases/decrease over sets, adjust weight accordingly (usually a 10% increase/decrease). All working sets should be worked up to with progressively heavier warmup sets. Working sets should be worked to failure.

The numbers following the exercises indicates sets x reps; the italicised number in brackets indicates rest period between sets (seconds). Rest 2-3 minutes between exercises.

Chest & Back (A)

1.   1-Arm DB Rows     3x15 each     (60) - 2 warmup sets to 3 working sets                           

2.   Lat Pulldowns     2x20     (40) - 1 warmup set to 2 working sets                 

3. DB Incline Press     3x15     (60)

- 2 warmup sets to 3 working sets

4. a) Cable Crossovers 2x10     b) Pullovers     2x15            (20/40)

- 1 warmup set for each exercise; two supersets with 20 sec between exercises, 40 sec between sets     

5. Plank     2x failure     (60)

Shoulders & Arms (A)

1.   Upright Rows     2x20     (60) - 2 warmup sets to 2 working sets                           

2.   Reverse DB Flyes     2x20     (60) - 1 warmup set to 2 working sets                 

3. Lateral Raises     2x20     (40)

- 1 warmup sets to 2 working sets

4. Zercher Curls     3x15    (60) - 2 warmup sets to 3 working sets

5. Lying Tricep Extensions     3x15      (60) - 2 warmup sets to 3 working sets

6. a) Cable Curls     2x25        b) Tricep Pushdowns      2x25     (30/30)

Quadriceps, Hamstrings, Traps, Forearms (A)

1. DB Front Squats     3x20     (60) - 3 warmup sets to 3 working sets                           

2. Romanian Deadlifts     2x20     (60) - 1 warmup set to 2 working sets                 

3. Sissy Squats     2x25     (60) - 1 warmup set to 2 working sets

5. a) Oblique Leg Raises      3x failure each side     (60)

Chest & Back (B)

1. DB Bench Press     3x15     (60)  - 3 warmup sets to 3 working sets

2. Incline DB Flyes     2x20     (60) -  1 warmup set to 2 working sets

3. Chinups (to negatives after failure)     3x15     (60)  - 1 warmup set to 3 working sets. 

4. Seated Cable Rows    2x25     (60)  - 1 warmup set to 2 working sets

5. Lat Pushdowns     1x50    

Shoulders & Arms (B)

1. Arnold Press     3x15    (60) - 2 warmup sets to 3 working sets                           

2. Reverse Machine Flyes     2x20    (60) - 1 warmup set to 2 working sets     

3. Lateral Raises     1x50  

4. Over Head Tricep Extensions     3x15     (40) - 2 warmup sets to 3 working sets

5. Bodyweight Skull Crushers    2x failure     (60)

6. Barbell Curls     3x15     (60)   - 1  warmup set to 3 working sets

7. Incline Curls    2x20     (60)  - 1 warmup set to 2 working sets 

Quadriceps, Hamstrings, Traps, Forearms (B)

1. Alternating Reverse Lunges     5x20 each    (60) - 3 warmup sets to 5 working sets                           

2.Lying Leg Curls     2x25    (60) - 1 warmup set to 2 working sets     

3. Leg Extensions     2x25     (60) - 1 warmup set to 2 working sets

5. a) Cable Crunches     2x25          b) Hyper Extensions  2x25

[spectrumstrength-blog]

The Preparatory Phase

The preparatory phase is available for those who 2+ years of experience, but have taken more than 3 weeks off from training (no more than 5 weeks), or have taken a longer time off but have completed an entirely different type of program (such as bodyweight programs, Starting Strength etc.). 

Schedule

Day 1: Workout A

Day 2: Off

Day 3: Workout B

Day 4: Off

Day 5: Workout 6 

Day 6: Off

Day 7: Off

Light cardio or active recovery on rest days.

The Workouts

Aim to increase weight progressively over 5 weeks. Stop short of failure on all exercises. Working sets should be done a set weight if rep range stays constant - if the rep range increases/decrease over sets, adjust weight accordingly (usually a 10% increase/decrease). All working sets should be worked up to with progressively heavier warmup sets.

The numbers following the exercises indicates sets x reps; the italicised number in brackets indicates rest period between sets (seconds). Rest 3-5 minutes between exercises.

Workout A

Back Squats:  3x10  (90)    - 3x warmup sets to 3 working sets

Bench Press:  2x10  (90) - 2 x warmup sets to 2 working sets

Chinups:  2x10  (60)  - 1 x warmup set to 2 working sets - add weight/asssistance as needed

Workout B

Deadlift:  3x10  (90)    - 5x warmup sets to 3 working sets

Standing Press:  3x10  (90) - 3 x warmup sets to 3 working sets

Workout C

Front Squats  2x10  (90)   - 3x warmup sets to 2 working sets

Reverse Lunges  1x15 each  (90) - 2x warmup sets to 1 working set

Incline Bench Press  2x10  (90) - 2 x warmup sets to 2 working sets

Barbell Rows  2x10  (90)  - 2 x warmup set to 2 working sets

[spectrumstrength-blog]

General Instructions

Warming Up & Cooling Down

The workouts will range anywhere from 40-80 minutes, but only 30-60 minutes will be spent lifting weights; the warmup and cool down should take both a good amount of time and effort, as they are key for injury prevention. The warm up is particularly important due to improve concentration and to stimulate the sympathetic nervous system to optimise the hormonal environment (leading to elevated heart rate, core temperature and consequent vasodilation etc.)

Warming Up

Before beginning each workout, complete the following warmup:

10-15 minutes of light cardio (light walking, biking, elliptical etc.) OR 5-10 minutes of higher intensity cardio (jump rope, running etc.) or calisthenics 

Mobility work: rotator cuff, core, and hip mobility work

Stretching

Light lifts: circuit of two lower body, two upper body (push and pull), and one core/full body exercises.  Example (10-20 reps each, 1-2 rounds): drop & reach, bodyweight squats, pushups, supinated pullups, bicycles 

Following the general warmup, use light weights or your body's weight to warm up the specific muscle groups to be trained that day.

Cooling Down

At least 10 minutes of stretching, focusing on the muscle worked

Optional 5 minute cool down (walking, elliptical etc.)

Nutrition

Nutrition will affect your aesthetic outcome significantly, but it is beyond the scope of this program to give information about this topic. However, I advise against following this program on a severe caloric deficit (e.g. in preparation for a bodybuilding contest or summer vacation), as the intensity scales up as the workouts progress, and the lack of concentration in the gym may lead to injury.

The Phases

The 7 different phases in the program follow the principles of periodisation, and are calculated to produce maximal results based on program research and trial and error. This depends on both physiological reasoning (changing stress to force accelerated muscular adaptation) and on psychological (simply to avoid boredom and enter the gym excited and ready to go). 

The names of the phases match the common names associated with rep ranges and rest periods most commonly followed in the given phase, but they are by no means directed only to produce that goal (i.e. "Endurance" does not only improve strength endurance). 

There is a period of one week (which will be closer to 10 days depending on your scheduling) between each phase. The purpose of this is two fold: a deload phase to recover both mentally and physically, as well as a chance to practise your technique and coordination in the exercises in the following week - so it isn't a complete rest at all. Rather, you will be doing light lifts that are part of the following phase, to practise form (mirror/camera checks!) and get used to potentially new movements. As the program is very taxing, it is not recommended that you skip these deload weeks, even if you feel ready to progress.

[spectrumstrength-blog]

Spectrum Strength

Overview

This program is a 7-phase program that covers the entire lifting pattern spectrum, designed to progressively and periodically stimulate maximal growth. The program is primarily focused on aesthetic goals, but strength and conditioning improvements will likely be substantial. It is important that the entire program is followed in order, with the only exception being that you were already on a program similar to the first phase of the program (Endurance). 

The outline of the program is as follows:

(Optional preparatory phase: 4 weeks)

Weeks 1-4: Endurance

Weeks 5-9: Hypertrophy 

Weeks 11-15: Strength

Weeks 17-21: Power

Weeks 22-23: Strength Conditioning

Weeks 23-24: Strength II

Weeks 26-30: Power II

Strength Requirements

Must meet at least 4 of the following criteria points:

*1RMs should be calculated based on strongest rep range

(link to 1RM calculator: http://www.exrx.net/Calculators/OneRepMax.html)

Over Head Press: .7 x bodyweight

Bench Press: 1.2 x bodyweight 1RM 

Back Squat: 1.5 x bodyweight OR Front Squat: 1.25 x bodyweight

Deadlift (conventional or sumo): 2 x bodyweight OR Trap-Bar Deadlift: 2.5 x bodyweight

Pullups: 10 x bodyweight

Cardiovascular Requirements

The intensity and volume of the workouts will challenge your cardiovascular fitness both within and between the lifting sessions. Sufficient aerobic capacity is therefore an important necessity for both completion of workouts without form deterioration and for recovery between sessions. 

There are no specific requirement in terms of miles or minutes, due to the specificity of cardiovascular performance to the individual's training style. You will have to judge for yourself how fit your are - but a strong cardiovascular base is required for the program. 

Experience, Flexibility, Coordination, and Other Requirements

As stated previously, at least two years of consistent, progressive weight training is a must to begin this program. The preparatory phase is available for those who have this experience, but have taken more than 3 weeks off from training (no more than 5 weeks), or have taken a longer time off but have completed an entirely different type of program (focused programs such as convict conditioning, starting strength etc.). 

For most people, this will mean that you have developed sufficient flexibility, co-ordination, and mind-muscle connection through training. If you have an issue with any of these, seek advice from a trainer or contact me.

That just leaves mental requirements: focus, determination, persistence.

Good luck.