Advanced Path 3 

Science Behind the Plan:

"For my advanced trainees," Sarah explains, "I implement contrast sequencing—alternating between pushing and pulling movements, upper and lower body—to maximize neural engagement and minimize fatigue in any single movement pattern. This approach allows for greater intensity in each exercise, stimulating new growth and strength gains."

6-Week Program:

Week 1-2: Wave Loading Introduction

• Day 1: @@dd (legs, back, legs, back, core, core)

• Strength focus - 6 reps × 5 sets

• Day 2: w^w^__ (chest, arms, chest, arms, shoulders, shoulders)

• Metabolic focus - 15 reps × 2 sets

• Day 3: ~d@^ (legs, core, back, shoulders, arms, shoulders)

• Strength focus - 6 reps × 5 sets

• Day 4: @~@~dd (back, legs, back, legs, core, core)

• Metabolic focus - 15 reps × 2 sets

• Day 5: ^w^w__ (arms, chest, arms, chest, shoulders, shoulders)

• Strength focus - 6 reps × 5 sets

• Total volume per week: =690 reps

Week 3-4: Intensification

• Day 1: @d@d (legs, back, core, legs, back, core)

• Strength focus - 5 reps × 6 sets

• Day 2: w^w^ (chest, arms, shoulders, chest, arms, shoulders)

• Metabolic focus - 16 reps × 2 sets

• Day 3: @~d@~d (back, legs, core, back, legs, core)

• Strength focus - 5 reps × 6 sets

• Day 4: ^w_^w_ (arms, chest, shoulders, arms, chest, shoulders)

• Metabolic focus - 16 reps × 2 sets

• Day 5: d~@d~@ (core, legs, back, core, legs, back)

• Strength focus - 5 reps × 6 sets

• Total volume per week: =688 reps

Week 5-6: Peak Performance

• Day 1: @d^@ (legs, back, core, arms, legs, back)

• Strength focus - 4 reps × 7 sets

• Day 2: w^_dw^ (chest, arms, shoulders, core, chest, arms)

• Metabolic focus - 17 reps × 2 sets

• Day 3: @d_@ (back, legs, core, shoulders, back, legs)

• Strength focus - 4 reps × 7 sets

• Day 4: ^w_d^w (arms, chest, shoulders, core, arms, chest)

• Metabolic focus - 17 reps × 2 sets

• Day 5: d~@_d~ (core, legs, back, shoulders, core, legs)

• Strength focus - 4 reps × 7 sets

• Total volume per week: =684 reps