Progressive Overload 3 (Caleb Mitchell) Science Behind the Plan: "Strategic progression of resistance is the fundamental principle of strength development," says Caleb. This specialized plan develops the systematic application of progressive resistance through multiple overload mechanisms. The program implements specific overload techniques and strategic progression rather than simply adding more resistance.
6-Week Program: Week 1-2: Overload Foundation
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Day 1: sborc (shoulder, back, core, arm, chest) - Upper body overload
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8 reps × 3 sets per exercise with volume-based overload
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Day 2: lcsor (leg, chest, shoulder, core, arm) - Lower body overload
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8 reps × 3 sets per exercise
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Day 3: brols (back, arm, core, leg, shoulder) - Integrated overload
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10 reps × 3 sets per exercise
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Total volume per week: =528 reps
Week 3-4: Overload Development
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Day 1: sborc (shoulder, back, core, arm, chest) - Upper body overload
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6 reps × 4 sets per exercise with intensity-based overload
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Day 2: lcsor (leg, chest, shoulder, core, arm) - Lower body overload
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6 reps × 4 sets per exercise
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Day 3: brols (back, arm, core, leg, shoulder) - Integrated overload
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8 reps × 4 sets per exercise
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Total volume per week: =576 reps
Week 5-6: Overload Mastery
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Day 1: sborc (shoulder, back, core, arm, chest) - Upper body overload
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4 reps × 6 sets per exercise with density-based overload
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Day 2: lcsoro (leg, chest, shoulder, core, arm, core) - Lower body overload
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4 reps × 6 sets per exercise
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Day 3: brols (back, arm, core, leg, shoulder) - Integrated overload
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6 reps × 5 sets per exercise
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Total volume per week: =564 reps