I have received a lot of feedback from clients and Revolution members who have already implemented this training structure. The results have been astounding. I shouldn't be surprised, but it's amazing to see it work for so many people even without having the ability to take them through workouts to check intensity levels and biomechanics. One person added 25 lbs on his bench within a month. Another commented on how he's dieting, actually getting stronger instead of weaker, is noticeably bigger, and is 3-4 pounds heavier at this body fat level than he was last year! The reasons are very clear but I don't want to rewrite the entire first article here. Make sure you review that one for all the implementing details. Basically, though, studies have confirmed that this undulating periodization model (not this one specifically - this is my own creation,) is the best at gaining strength and lean body mass at the same time versus traditional periodization or the typical unregimented week-in and week-out pyramiding of the same exercises that most bodybuilders do.

Chest, delts, and triceps will be covered here, but you don't have to do them all together. A good variation is to do shoulders on their own day or some people like to pull bis and tris out for their own day. Again, think of one week being a core, strength week. Your goal isn't a great �pump,� a high volume, or even a super level of intensity. It's simply strength. You'll compete against your training journal every two weeks to beat your last session. You'll leave the workout thinking you didn't do enough because the number of exercises is few, but like a power lifter, you're focus should be just on that top set and the couple leading up to it that number a specific rep range. The next week is the opposite. It's not a light week by any means, but it's all about intensity, a higher volume, and using exercises other than the core, strength movements. I've said it in every article, but don't mistake this for the easier week. This is a tough week! When I write 10 reps for a set, for example, that means continuous tension reps with no pause and absolute failure - that's not a light set!

Here's a sample schedule at a glance:

WEEK ONE:

Flat Bench Dumbbell Press

4-5 warm up sets, 3 progressive sets of 5, and a max set of 2. A typical day may look like 90 x 5 (heavy but easy,) 100 x 5 (same,) 110 x 5 (failure or close,) and 120 x 2 (failure.) Those being the �tracked� sets that I would try to beat each week. Even if the 3 sets of five are the same, I would try to get more weight on the 2-rep set. Or, I could go up 5 lbs on each of the 5-rep sets - anything to progress on paper. BUT, quality and speed of reps have to be consistent! It's not progress to get more weight because of momentum.

I would then go to me core delt movement, which can be a seated military, a standing push press, a seated dumbbell - whatever you like that is safe. I would follow the exact same format but without as many warm-ups since I just did chest.

I would always, always, always pick lying tricep extensions with a curl bar for my core tricep exercise. There is nothing better. Check out the tricep training article, though, the form to get growth is critical - this is not a �skull crusher.� I would also follow the same 5/5/5/2 rep scheme.

That is it for the core week. Simple, and like I said, you'll feel like you want more, but don't. Save the intensity for week two.

WEEK TWO:

Pick an incline press and an auxiliary movement like cables or flys and superset or do drop sets; any high-intensity technique, but trash them! Same for shoulders: laterals, upright rows, a couple sets of a different type of press, and get a lot of blood flow. For tris, this would be a good time to use a cable press with a bench dip or standing EZ bar behind-the-neck extension or any combination of a couple exercises. Even with the increased sets and exercises, you should be done in an hour because of the faster pace.

One last word on what you should expect: You should be stronger and fresh each core week. That's the bottom line. You're getting two full weeks before attempting max effort sets on compound exercises. You'll get stronger, faster and you'll be fresher all the time!!