Progressive Resistance 3 (Max Rodriguez) Science Behind the Plan: "Continuous adaptation requires strategic progression of resistance patterns," says Max. This specialized plan develops the systematic strength development and progressive overload necessary for long-term gains. The program implements specific resistance progression methods through varied loading techniques rather than simply adding weight.
6-Week Program: Week 1-2: Resistance Foundation
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Day 1: bbrcs (back, back, arm, chest, shoulder) - Pull/push focus
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8 reps × 3 sets per exercise with linear progression emphasis
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Day 2: lsrob (leg, shoulder, arm, core, back) - Lower/upper balance
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8 reps × 3 sets per exercise
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Day 3: colbs (chest, core, leg, back, shoulder) - Complementary work
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10 reps × 3 sets per exercise
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Total volume per week: =528 reps
Week 3-4: Resistance Development
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Day 1: bbrcs (back, back, arm, chest, shoulder) - Pull/push focus
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6 reps × 4 sets per exercise with step loading progression
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Day 2: lsrob (leg, shoulder, arm, core, back) - Lower/upper balance
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6 reps × 4 sets per exercise
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Day 3: colbs (chest, core, leg, back, shoulder) - Complementary work
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8 reps × 4 sets per exercise
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Total volume per week: =576 reps
Week 5-6: Resistance Mastery
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Day 1: bbrcs (back, back, arm, chest, shoulder) - Pull/push focus
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4 reps × 6 sets per exercise with advanced loading patterns
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Day 2: lsrobo (leg, shoulder, arm, core, back, core) - Lower/upper balance
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4 reps × 6 sets per exercise
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Day 3: colbs (chest, core, leg, back, shoulder) - Complementary work
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6 reps × 5 sets per exercise
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Total volume per week: =564 reps