For those of you who haven’t done this program before, it may seem a bit overwhelming. After all, many of you, if you’ve ever done a chest program before, probably borrowed it from some pro bodybuilder’s routine outlined in some other magazine. In other words, the workout probably instructed you to do 20 sets of bench press using 400 lbs or some other totally absurd recommendation. This is a workout that’s about as personalized as you’ll ever get, and it’s not one based on science fiction. Instead, it’s based on science fact. Spend a little time studying the program, put it to use, and I guarantee you’ll get great results more strength and size!

Hey, building a great body is just as much mental effort as it is physical!

Now, let’s look at the steps one more time:

1. Determine your one-rep max (1RM).
2. Find your 1RM in the far left-hand column of the Progression Table.
3. Look across the table to the right from your 1RM to the column under the appropriate workout number.
4. Fill in the weights listed in the Workout Sheet, matching the workout number and repetition subheads.
5. Find the weights for the next workout and fill them in one workout at a time.
6. Use the Failure Test as indicated by the Progression Table and the Workout Sheet to chart your progress and determine new 1RM’s as needed.