Sean M
Level 7 Valued Member
The Grad Workout / Armor Building Complex (ABC):
I know the ABC is a workout/“a thing” and not a program, but why couldn’t it be?
- 2 double cleans
- 1 double press
- 3 double front squats
- 3x/week: Heavy, Medium, Volume
- Heavy: 3-5RM (press), as many quality sets in 15:00 as possible. Try to add a set every week or two
- Medium: Same weight, but rest more so you do 2 less sets than Heavy day (e.g. 9 sets on Heavy day, aim for 7 sets on Medium day but 6 is ok too)
- Volume: ~70% of the weight (2x16 if 2x24 is main weight, or 2x20 or 2x24 if 2x32 is the main weight), and done for more reps per set: 4-2-6. Try to match Heavy day sets.
I know the ABC is a workout/“a thing” and not a program, but why couldn’t it be?