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Well it's taken me two weeks, but I've finally had enough time to devote a decent amount of effort to my new program. I've gone almost completely off of what Darkhorse suggested with regards to workouts and timing, as I trust that he knows a heck of a lot more than I do. I'm really struggling with some of the other fine tuning, which is covered in the questions at the bottom. I've put what Darkhorse suggested in bold, and my setup below. So here's frankenstein:

Day 1 you'd do your squats heavy (relatively speaking), then follow that up with MANAGABLE exercise selections. SLDL's, DB presses, dips, a shoulder isolation, and biceps
Day 1: Squat focus
Squats: 3x8 (heavy)
SLDL: 3x8 (not easy, but not max effort)
DB press: 3x8 (not easy, but not max effort)
Dips: 3x8-12
Lateral shoulder press: 3x8 (heavy)
Bicep curls: 2x8-12


Day 2 you'd do heavy bench press, then ease back a bit by lowering the intensity and picking MANAGABLE exercise selections. Hack squats, DB shoulder press, rows, and skullcrushers
Day 2: Bench focus
Bench press: 3x8 (heavy)
Hack squats: 3x8 (not easy, but not max effort)
DB shoulder press: 3x8 (not easy, but not max effort)
Rows: 3x8 (heavy)
Skullcrushers: 2x8-12


Day 3 you'd do heavy deadlifts, then ease back a bit by lowering the intensity and picking MANAGABLE exercise selections. Leg press, chest press, pullups, hammer curls
Day 3: Deadlift focus
Deadlift: 1x3, 5min off, 1x8-12 (heavy)
Leg press: 3x8 (not easy, but not max effort)
DB chest press: 3x8 (not easy, but not max effort)
Pullups: do them every day anyway, probably toss some weighted pulls in on this day
Hammer curls: 2x8-12
Tricep extensions: 2x8-12



I tried to make sure that I was evenly spacing out the max effort sets with regards to timing and what muscle group is being worked. This plan is probably completely jacked, but that’s why I’m putting it up here first. The questions are as follows:

1) The biggest thing I’m having trouble with is determining what I should do for sets and reps. I’ve been told by multiple people to avoid going in with a specific setXrep goal in mind. However, this leaves me with no idea how to determine what I should shoot for, or what I should be doing. I can go by feel to figure out what’s max effort IOT get all of a specified number of reps in, or what’s just a decent ‘volume’ workout, but as far as programming for improvement goes… I need input. Perhaps in a cutting phase a workout should be geared more towards volume? How do I ensure strength gains and ensure that I’m not taking it too easy/too hard?
2) Aside from from DLs and rows, should I be deloading between reps with any of these exercises? (SLDLs and hack squats?)
3) Bi/Tri exercises: I've been on the 2x8-12 program ever since I started lifting a long time ago, in the smaller muscles such as these is it worthwhile to move to a 3x_ program, or switch it around with the 2x's?

Let the roast begin.

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We can rebuild him...

I will address your questions to the best that I can.

1.) This depends on a lot of things. For one, from what I read DH likes to train in a more powerlifter oriented manner. So I would definitely put my bets on him saying 3x8 squats is bad. Infact, for strength or size doing 3x8 squats is not worth it when you can do 8x3 with a heavier weight. So if it comes to reps and stuff, I suggest you ask DH directly because he will be the best one to steer you in the right direction like he did with the exercise selection.

2.) There are many variations of Rows. So it depends on the variation that you are doing. I do not do barbell rows so I can't help you there. But with dumbbell rows and cable rows I see no need to deload. Yes, for Deadlifts deload. With SLDLs if you can, deload.

3.) You can just alternate. Week 1 with 3x8-12 and the Week 2 with 2x8-12. I hate arm work so I'm the wrong guy to answer this as this is something I would like to know too.

I hope DH comes on later and answers this for you

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I should have clarified: my goals right now are muscle retention and strength increase while on a cutting diet.

Thanks for the input, it's under consideration. What is the point of/reason behind deloading, anyway? When do you typically want or not want to do so?

As far as deloading goes...if you have a series of high intensity workouts, eventually you will put a big load on your CNS and that will negatively affect performance. So you're giving your CNS a break. Also, if you're periodizing your weights (you should be), then you will need to reset every 3-4 weeks or so. That will be a good time to deload if you need it. I can go by feel...I start to feel like shit when I get to the overreaching stage, which is what happens before you overtrain. DLs, squats, etc all put a big strain on the CNS. Even HIIT puts a big strain on the CNS...because you're going at a +90% effort.

3X5 is a good, safe rep scheme. Like Wolf said, ask DH.

For accessory lifts, I like to do 3X5-8. I typically alternate the accessory lifts about every workout. Come to think of it, I think I alternate almost all of my exercises every workout.

Check out my journal if you're interested. I'm not going to recommend my routine, but if you look at the reps & sets, then it might give you some ideas. My goal is strength. Just keep in mind that I have shitty hips and a torn up shoulder. For every lift I do, there is a specific reason for it..and for the rep scheme. Everything from about page 53 forward might be helpful.

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Good stuff, I'll check it out more closely. By deloading I actually meant letting the weight rest back on the floor between reps, such as you'd do with deadlifts. I've been on the 3x5 for far too long, which is why I'm looking to get rid of it... no more progress. If a change in program while keeping the 3x5 is sufficient to start making gains again then that's fine, but if that isn't the case then I definitely need to be doing something else