4 days a week, 4-day cycle, Outrep Pro
Heavy/Light 4-day
Two heavy days of fives, two light days of tens.
Squat and bench on heavy days for sets of 5 with 2.5 kg jumps; the light days repeat the lifts for 3 x 10 at a lower weight on double progression and add the rows, presses and pulls that keep the heavy days moving. Deadlift once a week, heavy.
Pro
Heavy lower
| Exercise | Sets × reps | Progression | Rest |
|---|---|---|---|
| Back Squat | 5 × 5 | +2.5 kg when all 5 × 5 land | 3 min |
| Conventional Deadlift | 1 × 5 | +2.5 kg when all 1 × 5 land | 3 min |
| Romanian Deadlift | 3 × 6 | 6–10, then +5 kg | 2 min |
| Hanging Leg Raise | 3 × 6 | 6–10, then +2 kg | 90 s |
Heavy upper
| Exercise | Sets × reps | Progression | Rest |
|---|---|---|---|
| Barbell Bench Press | 5 × 5 | +2.5 kg when all 5 × 5 land | 3 min |
| Barbell Row | 5 × 5 | +2.5 kg when all 5 × 5 land | 3 min |
| Overhead Press | 3 × 6 | 6–10, then +2.5 kg | 2 min |
| Pull-Up | 3 × 6 | 6–10, then +2 kg | 2 min |
Light lower
| Exercise | Sets × reps | Progression | Rest |
|---|---|---|---|
| Front Squat | 3 × 8 | 8–12, then +5 kg | 2 min |
| Leg Press | 3 × 8 | 8–12, then +5 kg | 2 min |
| Lying Leg Curl | 3 × 8 | 8–12, then +5 kg | 90 s |
| Standing Calf Raise | 3 × 8 | 8–12, then +5 kg | 90 s |
Light upper
| Exercise | Sets × reps | Progression | Rest |
|---|---|---|---|
| Incline Dumbbell Bench Press | 3 × 8 | 8–12, then +2 kg | 2 min |
| Seated Cable Row | 3 × 8 | 8–12, then +5 kg | 2 min |
| Dumbbell Lateral Raise | 3 × 8 | 8–12, then +2 kg | 90 s |
| Dumbbell Curl | 3 × 8 | 8–12, then +2 kg | 90 s |
The progression rule in plain words
- Linear (+2.5 kg): the reps are pinned. Hit every set at the target and the next session asks for 2.5 kg more. Miss the target on half the sets two sessions in a row and the weight drops 10 %, floored to the increment and never below the bar.
- Double progression (6–10, 8–12): start at the bottom of the range. Some set short of the top: same weight, beat each set by a rep. Every set at the top and the session was not brutal (average RPE at or under 8.5): add the exercise’s increment and every set goes back to the bottom. Brutal: same weight, same reps, own it.
- Days cycle in order; after the last day the first comes round again. Home shows “Next up”, the day’s name, and “Day 2 of 4, week 1” and how many targets there are to beat.
- Only completed working sets count. Warm-ups and drop sets never move the target.
Start this program in Outrep
Home → Programs → Start. The next day’s routine is pre-loaded with its rest times and rules; from the second session every set has a target.
Not installed yet? Get the app first, then come back to this page.
This program is in the Pro library. Free accounts can start the three free programs; your first three workouts run with Pro on either way.