ZEUS
ZEUS
ZEUS
ENJOY YOURSELF
PROGRESSIVE OVERLOAD
There are multiple ways to program progressive overload, I’ll provide a few examples below. The
goal here is to apply an overload on week 5 + 6 + 7 and 8.
1 2 3
WHAT TABLE TIPS
RPE or the "rate of If you want to measure the Don’t think about it during
perceived exertion" is a intensity of your workouts, the set. Just execute the
scale used to identify the get familiar with the set. Focus on your
intensity of your exercise numbers. In simple terms, technique. Progress not
based on how hard you the numbers correspond perfection. If you can’t rate
feel or perceive your effort to the intensity of exercise. perfectly, you can still
to be. The RPE scale See table below. derive benefits from the
typically runs from 0 to 10, system. Plus you’ll get
with zero being literally better with practice.
nothing and 10 being the
hardest you could possibly
exert yourself. RPE allows
to auto-regulate the load.
That is to say it lets the
load adjust to fit your
performance.
Zercher box squats: Work up to 2 heavy sets of 5; leaving 1-2 reps in the tank; focus on
accelerating as fast as you possibly can; let your knee drop in toward the big toe;
allow your foot to open and spread across the floor; stack ribs above each other.
Depth drop: Perform 3 repetitions in between each work up and working set; the
intent here is to land as stiff as possible in the desired position; no sinking down; hold
the position in balance for 2-3 seconds.
Deficit split squats: Lower down in 6 seconds for 6-10 repetitions; after your last set,
rest 10 seconds, then immediately perform as many reps as possible to failure with
the same weight.
Partial Nordic curls: Perform 3 sets of 6-12 repetitions; focus on keeping the pelvis
tucked.
Split squat iso: Perform 1 set till failure; the goal is to resist gravity and fail in an
eccentric manner; aim for 3 to 5 minutes with bodyweight only; stay calm and use
your breathing to signal the brain that you're okay in this position; remember that
you’re in control; direct your focus and consciously choose how to measure your time;
use D2 for recovery in between legs.
Slow breathing: The goal is to use your breath to calm yourself down; using the nose
only; inhale for 2-4 seconds (focusing on expanding the ribcage front to back and
side to side), hold for 1 second, exhale for 4-8 seconds and hold for 1 second; repeat.
Dumbbell side bend: Push your hip sideways; separate your ribs from your pelvis as
much ass possible; then compress them into each other.
Exhaled breath hold: The goal is to train your body to tolerate CO2 (also called the
"stress messenger"); the higher your blood CO2 levels, the easier it is for your body to
“absorb” oxygen; aim for 10-40 second exhaled breath holds.
2
SESSION
EXERCISE WEIGHT SETS REPS REST INTERVAL
A1 Banded bench press RPE 8-9 2 HEAVIEST 5
A2 Depth drop to deep push up
3
A3 Weighted chin up RPE 8-9 2 HEAVIEST 8
B1 Weighted dips 3 CONTRAST SET
B2 DB eccentric external rotation 3 6-10
B3 DB internal rotation 3 6-10
C1 Lateral raise iso 2 FAILURE
D1 Banded 4 way neck 2 1 MINUTE
Banded bench press: Work up to 2 heavy sets of 5; leaving 1-2 reps in the tank; focus
on accelerating as fast as you possibly can.
Depth drop to deep push up: Perform 3 repetitions in between each work up and
working set; the intent here is to land as stiff as possible in the desired position; no
sinking down; hold the position in balance for 2-3 seconds.
Weighted chin ups: Work up to 2 heavy sets of 8; leaving 1-2 reps in the tank; pull
explosively from a dead stop.
Weighted dips: Perform a 10-second iso hold at 90 degrees + 2 normal reps + 2
explosive reps.
DB eccentric external rotation: On the last set of the last rep, hold the bottom
stretched position for as long as possible.
DB internal rotation: On the last set of the last rep, hold the bottom stretched position
for as long as possible.
B1 + B2 + B3: Cycle through each exercise for 3 sets.
Lateral raise iso: After your last set, rest 10 seconds, then immediately perform as
many reps as possible to failure with the same weight.
Banded 4 way neck: Perform sets of 1 minute in each position; accumulate as many
reps as possible.
3
SESSION
Paused trap bar deadlift: Work up to 2 heavy sets of 3; leaving 1-2 reps in the tank;
pause 2 seconds at mid-shin level; focus on accelerating as fast as you possibly can
out of the pause.
Split squat rotational box jump: Perform 1 repetition in between each work up and
working set; continue pushing the height until you've reached a point where you can
no longer get any higher.
Landmine curtsy lunge: Perform 12 solid repetitions; leaving 1-2 repetitions in the
tank; rest 20 seconds (rest/pause method); do an additional 3-4 repetitions.
GHD back extension iso: Perform 5 minutes on a running clock; the goal is to resist
gravity and fail in an eccentric manner; If you stop during the exercise; take 2 slow
breaths using the nose only; then immediately go right back into the isometric hold;
stay calm and use your breathing to signal the brain that you're okay in this position;
remember that you’re in control; direct your focus and consciously choose how to
measure your time.
BB Russian twist: Focus on turning the outside foot in as the bar comes down; involve
the hip and the trunk together by turning the hips.
Walking exhaled breath hold: The goal is to train your body to tolerate CO2 (also
called the "stress messenger"); the higher your blood CO2 levels, the easier it is for
your body to “absorb” oxygen; aim for 10-40 second exhaled breath holds.
4
SESSION
EXERCISE WEIGHT SETS REPS REST INTERVAL
A1 Z press RPE 8-9 2 HEAVIEST 3
A2 Dead start lateral push up
1
A3 Chest supported row 2 TEMPO CONTRAST
B1 Push up iso 5 MINUTES
C1 BB biceps curl ISODYNAMIC
C2 BB tricep extension ISODYNAMIC
D1 Hang 7 MINUTES
Z press: Work up to 2 heavy sets of 3; leaving 1-2 repetitions in the tank; focus on
accelerating as fast as you possibly can.
Split squat rotational box jump: Perform 1 repetition in between each work up and
working set; continue pushing the height until you've reached a point where you can
no longer get any higher.
Push up iso: Perform 5 minutes on a running clock; the goal is to resist gravity and fail
in an eccentric manner; If you stop during the exercise; take 2 slow breaths using the
nose only; then immediately go right back into the isometric hold; stay calm and use
your breathing to signal the brain that you're okay in this position; remember that
you’re in control; direct your focus and consciously choose how to measure your time.
BB biceps curl: Hold at mid-range position; arms at 90 degrees.
BB tricep extension: Hold at mid)range position; arms at 90 degrees.
C1 + C2 is a superset; both exercises are performed without taking any extra rest in
between; rest 90-120 seconds in between supersets.
Hang: Perform 7 minutes on a running clock; the intent here is to drive your arms as
straight as you possible to lengthen all the tissues; if you stop during the exercise;
take 2 slow breaths using the nose only; then immediately go right back into the
exercise.