Fifty Cents

For those who already train in the gym and want to keep building muscle. 3 full-body workouts a week. Two 4-week stages: in Base the load rises week by week, in Build it moves in a wave with a step back in week 3.

In each workout, one main exercise is done for five sets with 90 seconds of rest: 10 reps in Base, 8 in Build with heavier weights. The other exercises are done for 3 sets with 2 minutes of rest. Most of the volume goes into one movement of the day. The app calculates the weight for each set from your max, and the reps in reserve shrink toward the end of the stage.

Method: 5×10 volume scheme.
One main exercise of the day is done for five sets with 90 seconds of rest: 10 reps in Base, 8 in Build. The other exercises are done for 3 sets. The main exercise gets five sets because in studies ten sets of ten reps produced no extra muscle growth or strength.

What studies found:

• 10 sets of 10 reps produced no more than 5 sets (Amirthalingam et al., 2017)
• 5 sets of 10 reps produced as much muscle growth and strength as 10 sets (Hackett et al., 2018)
• 10 or more sets per muscle a week produce more growth than fewer than 5 (Schoenfeld et al., 2017)

The studies compared 5 and 10 sets of one exercise; the program itself has not been tested in this form.