For this lesson we're going to be learning how to specifically insert your Compound Lifts once you decided which style to utilize.

Step One: Choose Your Compound Style (which we talked about in the last lesson)
Step Two: Find your 1RM using our 1RM calculator (which we talked about in Module 1)
Step Three: Use the Workout Enhancement Tool to get programmed progressive overload for your new Compound Training Style! (this is what we're working on now)

How SHJ Workouts Indicate Which Compound Lift to Utilize (Prior to You Swapping them)

If we take a look at our Blackbeard Inspired Workout we can learn A LOT about how each style of training method is broken down.

And, spoiler alert, it'll even show a bit about Straight Sets, which we'll be going over in another lesson.

As you can see, Reverse Pyramid Training, as you learned about in Module 1, is indicated in a rep sequence such as:

4x4, 6, 8, 10

That's because you'll be performing 4 sets with increasing REP ranges and decreasing WEIGHT.

While Traditional Pyramid Training shown below in the accessory work is listed as:

3x12, 10, 8

This is a pretty standard structure of sets and reps taking you through 3 sets of decreasing REP ranges and increasing WEIGHT.

This should be a bit of a recap, but what is important is what comes next.

NOTE: 5x5 Training is clearly indicated if a routine is listed as 5x5 for the set and rep breakdown.

After You Click Into Your Compound Lift Style

Your compound lifts are actually pretty self explanatory, but we're going to do a quick recap and tutorial anyway!

When you choose your compound lift style you'll be brought to week one.

From there you go down to day one and insert your 1RM for your compound lift of that day.

Your Compound Lifts are your main movements:

Bench Press
Squats
Deadlifts
Overhead Press

Then you'll click next and see that you're given five sets of weights to utilize.

In this example below you are shown 5 sets of ascending weight because this is Traditional Pyramid Training, but RPT and 5X5 will come with their own specific weight ranges.

Moving onto your next day and then weeks!

Your daily and weekly compound lifts are simple.

You click day two, and then day three, and each day you have your one compound lift section to utilize to insert your compounds.

From there you'll move onto week two and week three and week four before eventually re-testing or scaling up on your 1RM and restarting your calculations.

Which directly leads into our next lesson on "How To Insert Accessory Work" into your new Workout Enhancement Tool.

Side note: You do not have to use every single set of your compound lift (you don't have to do five sets), and you don't have to do every single day that's provided (I provide six days per week just in case of training volume, but you can simply use 1-2 days).

How To Insert Compound Lifts