Short answer: Test one clean set at your chosen variation, then use 40–60% of that number for each working set. Train three days weekly, add sets or reps gradually and retest after week four.
Before you start
Write your variation: __________ Baseline clean reps: __________ Training-set target: __________
Four-week schedule
| Week | Monday | Wednesday | Friday |
|---|---|---|---|
| 1 | 3 working sets | 3 easy sets | 3 working sets |
| 2 | 4 working sets | 3 easy sets | 4 working sets |
| 3 | 4 sets + 1 rep | 3 technique sets | 4 sets + 1 rep |
| 4 | 3 easy sets | 2 easy sets | Retest baseline |
Progression rules
- Stop sets when form changes.
- Rest 60–120 seconds.
- Lower the incline only after all sets are clean.
- Repeat a week when recovery is poor.
Use your browser’s Print command to save this plan as a PDF. Start with the baseline test guide.
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Frequently asked
Can I save this as a PDF?
Yes. Use the browser Print command and choose Save as PDF.
What if my baseline is very low?
Use a wall or incline variation that permits at least six clean repetitions.