REVIVAL Fitness 5 Day Upper/Lower + Arms
DISCLAIMER
Copyright © 2023 M.K. Angeletti. All rights reserved.
No part of this book may be used or reproduced by any means, graphic, electronic, or mechanical,
including photocopying, recording, taping or by any information storage retrieval system without the
written permission of the Author, except in the case of brief quotations embodied in critical reviews.
ASSUMPTION OF RISK
In full consideration of the risk of pain and injury while participating in this program, those participating
voluntarily release any legal liability, claims, and/or causes of action against the Author. Pains and
injuries may include, but are not limited to, death, heart attack, temporary or permanent disability,
muscle strains, pulls or tears, broken bones, and muscle soreness. All exercise involves such risk.
The Author is not a board-certified medical professional, and thus strongly encourages all participants
to consult with a licensed physician before beginning this, or any, exercise program. The information
presented by the Author, in this document or elsewhere, does not constitute medical advice, nor is it
intended to diagnose, treat, prevent, or otherwise cure any medical issues.
Participation in this program does not guarantee the achievement of one’s individual fitness goals, be
they pertaining to perceived physique improvement, strength gain, or both. It is incumbent upon the
participant to heed the Author's advice regarding all aspects of the program, training methods, and
related lifestyle modifications to achieve maximal results.
The Author advises all participants to familiarize themselves with the practices of safe weight training.
Many precautions can and should be taken to ensure this, including equipment modifications, form
adjustments, measured weight progression, and the gauging of intensity in relation to failure. The
following REVIVAL Fitness videos break down safe weight training practices. Arrows ← next to a
video indicate that they are essential to watch. Taking notes is encouraged if you are a total novice.
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How Did He Survive This Bench Press?
Are You Ego Lifting? Know the Signs and How to Stop ←
The Last Video on Volume vs Intensity You’ll Ever Need
Are You Lifting Too Fast or Slow? Rep Speed Explained ←
When and When Not to Train to Failure, and the 2 Types ←
Deontay Wilder’s Bench Press Could’ve Ended His Career
How to Fail Bench Press Without a Spotter - Roll of Shame ←
Woman Dies Squatting in the Smith Machine - How It Happened
The Infamous Incline Bench Press Pec Tear Video, and How to Avoid It ←
GET IN CONTACT
Here is the link to the Chest Hair Gang Discord server, where you can join hundreds of members. We
have channels for form check videos, eating, training advice, progress pictures, PR lifts, and more.
To get direct 1-on-1 messaging with me about any questions regarding training, nutrition, or other
aspects of the gym lifestyle, please join Patreon. I get dozens of emails, message requests, and
comments everyday across social media. As you can imagine, I do not see most of them; Patreon
allows me to easily organize and answer everyone. Select members receive ongoing conversation,
with higher tiers having added benefits. I do my best to answer all messages within a week or so.
To inquire about online coaching or a consultation call, please email: book.angeletti@gmail.com.
REVIVAL Fitness 5 Day Upper/Lower + Arms
WEIGHT PROGRESSION
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+10 lbs (4.5 kg) each week for back squats and deadlifts IF you are a total beginner
learning form – this will only happen for a limited time, then move to +5 lbs (2.3 kg)
- This is also best for large leg machines such as the leg press or hack squat
+5 lbs (2.3 kg) to all other exercises (except weighted calisthenics or AMRAP/failure
exercises) once all sets are completed in the rep range with consistent form and no failure
+2.5 lbs (1.1 kg) to weighted calisthenics (pull ups, chin ups, dips) via chain belt once all
sets are completed in the rep range with consistent form and no failure
- If using assisted machine, progress by subtracting -5 lbs (2.3kg) from the stack
upon completion of set/rep range
- If using resistance bands for assistance, progress by moving up to next
lightest band available upon completion of set/rep range (it is recommended to own
a set of bands with varying capacities)
For exercises with one rep listed (eg 3x5+), add weight once all sets can be completed
with the # of reps listed, or more (+)
- If you can do many more reps than the listed #, the weight is probably too light
- If you fail for 2+ weeks to complete the sets/reps, reduce the weight (see below)
- Example: Week 1: 3x5 @ 125 lbs / 57 kg → Week 2: 3x5 @ 130 lbs / 59 kg →
Week 3: 3x5 @ 135 lbs / 61 kg … first 2 sets you get 5, but 3rd set you only get 4
clean reps → Week 4: repeat 3x5 @ 135 lbs / 61 kg
For exercises with a rep range (6-8, 8-12, 12-16, etc), add weight once set 1 and 2 can
be performed with the highest # of reps, and set 3 is at or above the lowest #
- Example: Set 1: 12 reps → Set 2: 12 reps → Set 3: 8 reps
- +5 lbs (2.3 kg) next week, and repeat process until you can add weight again
- Isolation exercises like DB curls, lateral raises, and tricep extensions will
inherently stall quicker – this is normal; focus on quality reps
Upon a plateau for 2+ weeks on a given exercise, reduce weight by 10%, then work back
up from there. Or, switch to an alternate exercise, do that until you plateau, and switch again.
Once you have milked out your novice gains and the basic progression schemes above are
getting very slow, even with proper form and recovery, you will need to experiment more. This
can include using some form of periodization, %’s for main lifts, adding volume, rotating
exercises in blocks or waves, etc. I recommend Jim Wendler’s 5/3/1 system as an
introduction to %-based progression for the main lifts once linear progression has stalled.
WARM UP SETS
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For first exercise of a given muscle group/movement pattern on a given day, warm up
with 1-3 sets depending on how heavy it is
- Heavier exercises (typically lower body) such as squats, deadlifts, and large leg
machines will require more warm up sets than OHP, bench press, rows, etc
- Calisthenics do not need warm up sets, unless you’re very strong at them
- Isolation-style movements do not need warm up sets either
Warm up sets should be focused and fast, not slow and drawn out
- If your usual warm up weight feels heavier than normal, or if you feel pain warming
up, consider reducing the weight or swapping exercises
Perform warm up sets with ½ of scheduled working reps
- Example: if doing 3x8-12, perform a warm up set with 4-6 reps
Exact %’s of working weight aren’t necessary for warm up sets; you can go by
plate/weight convenience and ballpark increments
- Example: working sets with 155 lbs (70 kg) on bench press
- Warm up with the empty bar, 95 lbs (43 kg), and 135 (61 kg) for 2-4 reps,
that’s it; next set is first working set with 155 lbs (70 kg)
REVIVAL Fitness 5 Day Upper/Lower + Arms
ALTERNATE EXERCISES
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If desired equipment is taken and you cannot wait, or the main movement is giving you
noticeable pain, choose an alternate exercise listed to replace the scheduled one
- Training log MUST be kept so all progress can be tracked
Additional exercises can be modified or rotated out based on changing gyms, recurring pains,
prolonged plateaus, new training focuses, etc
REST DAYS
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DO NOT train on rest days
- Do not even go for a “quick pump” or anything of the sort
- You need to rest fully to achieve maximum recovery, especially if doing cardio or
other sports/activities at the same time as lifting
Weekly schedule can be rearranged if needed, but the # of rest days between do not
- An ‘x’ day split means that those are the total number of training days in one
microcycle (typically a week), not that you do all of the days in a row
- Specific days can be modified, but total rest days per microcycle must stay
- 5 Day Upper/Lower + Arms: 2 rest days per 7 days (one rest day
following consecutive training days)
- Because of the variable nature of this split, it can be run the following ways:
- Lower, Upper, Arms, Rest, Lower, Upper, Rest
- Lower, Upper, Rest, Lower, Upper, Arms, Rest
- Upper, Lower, Rest, Upper, Lower, Arms, Rest
- Upper, Lower, Arms, Rest, Upper, Lower, Rest
EQUIPMENT / GEAR
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Lifting belt: do not wear until you have mastered bracing the core and conscious breathing
without it (this can take a few weeks up to a few months depending on the person); best used
on heaviest lifts such as deadlift, squat, OHP, and row variations + leg press/hack squat
Wrist wraps: can be worn during compound pressing exercises
Chain belt: will be needed once you can do 15+ bodyweight dips/pull ups
2.5 lb (1.1 kg) plates / micro plates: allow you to evenly add +5 lbs (2.3 kg) or less steadily;
most gyms have 2.5 lb (1.1 kg) plates, but the vast majority do not have smaller micro plates
Chalk or liquid grip: can be used for deadlifts and other heavy pulls if gym allows
Straps: do not use straps for any exercise until grip is a clear limiting factor – deadlift, RDL,
and DB split squat are most likely after a while; raw grip must be developed; I suggest hook
grip for deadlifts, but if pain is too much, alternate mixed grip on the 2 sets; deadlift warm ups
should be double overhand when possible
Shoes: training in flat-soled footwear is best so you have the most stability with the ground;
most cross trainers and tennis shoes have cushioned soles, which limits this
If you are looking to build or expand your home gym, check out the RF Amazon store
FORM CHECKS
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Form MUST be recorded on a regular basis if you want to ensure it is correct and
consistent on a regular basis
Side angle is the best so you can see bar path and full movement of body
- If you are training alone, use a tripod or stand; you also can prop your phone on a
machine, dumbbell, or other nearby piece of equipment
- Small tripods and phone stands can be found online and are cheap
REVIVAL Fitness 5 Day Upper/Lower + Arms
MOBILITY WORK
Perform these dynamic (moving) stretches before every session, 8 reps each – be sure to do both
sides. Use the fullest range of motion you can. These will help ‘turn on’ tight muscles and alleviate
imbalances. If short on time, these are okay to skip, but they are great primers after sitting all day.
Single leg glute bridge: lay flat, lift front leg and keep elevated, squeeze glute to top, lower, repeat
Fire hydrant: on hands and knees, lift leg at 90 degree angle as high as possible, lower, repeat
Lizard: plank position, swing leg up to side as far as possible and plant foot, return, repeat
Wall slide: standing, hold elbows to wall, slide up as far as you can, lower, repeat - front and back
Runner’s stretch: kneel on ground, pull hips back to stretch hamstring, return, repeat
REVIVAL Fitness 5 Day Upper/Lower + Arms
GLOSSARY
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AMRAP: As many reps as possible; the set ends once you reach technical or absolute failure
BB: Barbell – standard bars in gyms weigh 45 lbs, or 20 kg, unless noted otherwise
Bracing: Keeping the abs and low back contracted at once, along with holding air in the
lungs; this stabilizes the full body and protects the spine – very important on compound lifts
Compound: A multi-joint exercise involving two or more primary muscle groups at once
Concentric: Raising/contracting portion of a given exercise, aka the ‘positive’
DB: Dumbbell – hold one in each hand for a given exercise unless otherwise noted
Drop set: Finishing a set, lowering the weight by a chosen amount (this will vary depending
on the exercise – no hard rule), and performing the reduced weight set to failure
Eccentric: Lowering/stretching portion of a given exercise, aka the ‘negative’
Ext: Extension; commonly overhead tricep extension, leg extension, or hyperextension bench
EZ: Curved handle EZ bar; can be pre-assembled, plate-loadable, or a cable attachment
Failure: The point at which no more full repetitions can be performed without cheating on
form or spotter assistance; technical precedes absolute (this video explains in detail)
- Technical: you possibly could perform one more rep, but it would likely require
cheating on form or shortening ROM
- Last rep is very tough and slows down, but form is consistent; 0-1 RIR
- Absolute: you have reached maximum fatigue and cannot raise the weight anymore,
even by cheating on form or shortening ROM
- Total concentric failure; gravity has won; unquestionably 0 RIR
Frequency: How often (usually per week) a given muscle group or exercise is worked
Intensity: How difficult in relation to your maximum effort a given exercise is
- Measured via %1RM (one rep max), RPE, or RIR, or a combination of these
Isolation: A single-joint exercise involving one primary muscle group
Microcycle: A short, condensed period of training, typically a week for ease of scheduling
Movement pattern: Way(s) in which the musculoskeletal system moves against resistance;
in this program, our big five compound patterns are: squat, hinge, lunge, push, and pull
- Examples: Bench press = push; Barbell row = pull; Romanian deadlift = hinge
OHP: Overhead press
Plateau: Period of 2+ weeks in which you cannot add weight and/or reps to a given exercise
for the desired set/rep range – refer to ‘weight progression’ section
Power tower: A tall stand with a back pad, pull up and/or chin up handles, and dip handles;
also known as a “captain’s chair” or “dip station”; can be used for hanging ab exercises too
RIR: Reps in reserve on a given set (measure of intensity)
- Stopping a set at 1 RIR means you could only perform one more rep with consistent
form and no cheating or spotter assistance; 2 RIR = two more reps, etc
- For the biggest and heaviest exercises, especially barbell compound lifts, stopping at
1-2 RIR is best because it will reduce overall fatigue and give more steady progress
ROM: Range of motion
Smith: Smith machine – a hydraulically guided bar fixed into a modified squat rack with
numerous re-racking hooks; most bars weigh 20-30 lbs (9-14 kg), but check brand to be sure
SSB: Safety squat bar – a larger bar with curved ends, neutral grip handles, and padding in
the middle; most weigh between 60-65 lbs (27-30 kg), but check brand to be sure
Super set: Performing two exercises in a row in succession with minimal rest between
- After completing both exercises, take the full designated rest period, and repeat
- If your gym is crowded, some may be unfeasible; this is okay – they aren’t necessary
Volume: Amount of ‘work’ done in a given period (number of exercises + how many sets)
Working sets: The sets of a given exercise performed with the weight that fulfills the intensity
and volume threshold; done after warm up set(s), if applicable
- If scheduled to do 3x___, you are performing 3 working sets; any warm up sets done
prior to these sets do not count as working sets
REVIVAL Fitness 5 Day Upper/Lower + Arms
FULL ROUTINE
Day 1: Lower A
Exercise
Sets x
Reps
Rest Between
Sets
Notes
Alternate
Exercises
Conventional
deadlift
2x5+
3-5 minutes
1-2 RIR. Full reset on each
rep. No touch-and-go.
Sumo or low
handle trap bar
DB Bulgarian split
squat (DBs in
both hands*)
3x8-12
~3 minutes
1-2 RIR. Don’t bounce knees
or DBs off ground. Use the
same height box/bench. *Can
use one arm for balance.
DB reverse lunge
(DBs in both
hands*), Smith
reverse lunge
One-arm DB row
(hold onto on
bench/post)
3x6-8
~3 minutes
1 RIR. Extend arms fully and
let scapulae loosen at bottom.
Hips back, chest lifted.
BB bent over row,
Pendlay row,
Yates row
Seated hamstring
curl machine
3x8-12
~2 minutes
Failure okay. Extend legs
fully, keep toes pointed up.
Lying or kneeling
hamstring curl
Standing calf
raise machine
3x12-16
~2 minutes
Drop set each set. Deep
stretch at the bottom.
Leg press or
seated calf raise
Day 2: Upper A
Exercise
Sets x
Reps
Rest Between
Sets
Notes
Alternate
Exercises
BB OHP (strict,
standing)
3x6-8
3-5 minutes
1-2 RIR. Lower bar to chin or
collarbone each rep (keep
consistent). Tuck elbows.
Seated BB OHP,
BB incline press
(45 degrees)
Pull up
3x6-8
~3 minutes
1 RIR. Extend arms fully and
keep chest lifted. Use
assisted machine if needed.
Neutral grip pull
up, lat pulldown,
pulldown machine
DB bench press
(1 second pause
each rep)
3x8-12
~3 minutes
1-2 RIR. Only count pause
reps. Touch DBs to chest
each rep. Don’t flare elbows.
BB bench press,
dip; push up
(3xFailure)
DB lateral raise*
3x12-16
~2 minutes
Failure okay. Don’t turn
pinkies up. *Can be superset.
Cable or machine
lateral raise
Decline sit up
(45 degrees)*
3x
AMRAP
~2 minutes
Lower all the way down on
eccentric. Keep chest up.
Ab wheel,
hanging leg raise
Day 3: Arms (continued on next page)
Exercise
Sets x
Reps
Rest Between
Sets
Notes
Alternate
Exercises
Chin up
3x8-12
~3 minutes
1 RIR. Extend arms fully. Use
assisted machine if needed.
Lat pulldown
(underhand)
Cable pressdown
(straight/EZ bar,
or rope handle)*
3x8-12
~2 minutes
Failure okay. Bend elbows as
much as you can on the
eccentric, and lockout at
bottom. Do not flare elbows.
Seated dip
machine;
diamond push up
(3xAMRAP)
REVIVAL Fitness 5 Day Upper/Lower + Arms
DB incline curl
(45 degrees)
3x8-12
~2 minutes
Failure okay. Extend arms
fully. Keep back on pad.
DB/EZ standing
or spider curl
Overhead cable
ext (EZ or rope)
3x12-16
~2 minutes
Lower hands just behind
head. Lockout fully at top.
BB/EZ/DB skull
crusher
Preacher curl
machine
3x12-16
~2 minutes
Failure okay. Extend arms
fully and curl to head.
EZ/DB preacher
curl, cable curl
Day 4: Lower B
Exercise
Sets x
Reps
Rest Between
Sets
Notes
Alternate
Exercises
BB back squat
3x5+
3-5 minutes
1-2 RIR. Keep depth
consistent (parallel or below).
I recommend high bar style.
Front squat, SSB
squat; Smith
squat (3x8-12)
DB Romanian
deadlift (RDL)
3x6-8
~3 minutes
1-2 RIR. Slight knee bend not the same as stiff-legged.
DB RDL, BB/SSB
good morning
Hack squat
(medium foot
width)
3x8-12
~3 minutes
1-2 RIR. Go as low as
possible without bouncing
plates off of the floor.
Leg press,
pendulum squat,
leg extension
Seated cable row
(curved U handle
is best)
3x8-12
~3 minutes
Failure okay. Extend arms
fully and let scapulae loosen
on eccentric.
Chest supported
row, DB incline
row, BB seal row
Standing calf
raise machine
3x12-16
~2 minutes
Drop set each set. Heels off
of pad to get a deep stretch.
Leg press or
seated calf raise
Day 5: Upper B
Exercise
Sets x
Reps
Rest Between
Sets
Notes
Alternate
Exercises
BB bench press
(1 second pause)
3x5+
~3 minutes
1-2 RIR. Don’t flare elbows.
Modest low back arch. Lower
bar just below nipples.
BB Larsen press,
close grip bench
press
Incline DB press
(45 degrees)
3x6-8
~3 minutes
1 RIR. Lower DBs to chest
each rep. Don’t flare elbows.
BB or Smith
incline press
Dip (forward lean
– chest focus)
3x8-12
~3 minutes
1 RIR. Lower shoulders to
elbow level each rep. See
‘weight progression’ tab.
DB bench press
(neutral grip),
machine chest
press (any type)
Cable face pull
(standing, pulley
at chest)*
3x8-12
~2 minutes
Failure okay. Pull elbows
back, up, and out a bit. Take
a staggered foot stance.
DB reverse fly,
cable upright row
(EZ or rope)
Cable lateral
raise*
3x8-12
~2 minutes
Failure okay. Control, don’t
swing. *Can be superset.
DB or machine
lateral raise
Side plank
(on forearm)
3x
AMRAP
~2 minutes
Feet together, toes pointed
up, arm flexed. Go up and
down leading with the hip.
Side knee raise
(on power tower),
Russian twist
REVIVAL Fitness 5 Day Upper/Lower + Arms
FREQUENTLY ASKED QUESTIONS
“Can I change the order of the days?”
Yes, depending on your schedule and preference; this split is variable in that aspect. The way it is
outlined (Lower, Upper, Arms, Rest, Lower, Upper, Rest) features three consecutive training days from
the beginning of the week. The biggest issue with this type of split is deciding where to place the arm
day so it doesn’t interfere with an upper day, and I think doing the arm day following Upper A is the
best day to accomplish this. As long as two rest days are taken per week, one following each block of
consecutive training days, this split can be run with proper recovery. See the ‘rest days’ section for all
scheduling options. You can experiment and see how you respond to each.
“It says only 2 sets of deadlifts. Is this right?”
Yes. Deadlifts are taxing, especially on the low back, so this is intentional. Two sets also allow you to
evenly rotate your pronated (overhand) and supinated (underhand) hands if you are using mixed grip.
Using the same over/under hands for months will likely result in one or more muscle imbalances.
“I am too heavy to perform a given exercise. What should I do?”
Choose from an alternate exercise, or use some form of assistance, if applicable. The most common
instances here will be split squats, inverted rows, pull/chin ups, and push ups. If you cannot perform
split squats or reverse lunges with one arm holding something for support, then a barbell squat (back,
front, or SSB) for 3x8-12 should be substituted. If you cannot perform inverted rows, then a seated
cable row or machine row for 3x8-12 is best. If you cannot perform a handful of push ups on the
knees, do a neutral grip dumbbell bench press, or a machine chest press, either for 3x8-12. I advise
you to use an assisted machine for pull ups, chin ups, and/or dips, but if you are too heavy for that,
then swap pull/chin ups for overhand/underhand lat pulldowns, or pulldown machines, respectively.
All other exercises can be done regardless of body weight.
“Is this a novice program?”
It is not in the truest sense, although by default, many novices will use it. I believe this program is
better suited for late novices to intermediates and beyond given that it is higher volume and more
days per week than beginners need. That said, it will still produce serious results for novices –
lightyears better than the typical junk volume routines you see on Instagram or TikTok. This program
ultimately provides a system that you can use indefinitely for concurrent size and strength gains.
“What is novice purgatory?”
I coined this term to describe the state of lifters who make the gym a priority in their life, but still barely
see real results long-term. I spent nearly three years there myself as an avid follower of Athlean-X. I
would estimate that at least 90% of the general commercial gym populace will remain in novice
purgatory for life. Why is this? The fitness industry is a ‘roided up circus headlined by con artists
where the primary goal, ironically enough, is to keep you small, weak, and ignorant. No matter which
circus act you happen to be following, the crux of the grift is this: you are led to believe that you can
get big, strong, and lean simultaneously (naturally, of course, just like the influencer swears they
are)... which isn’t happening. When you inevitably fail to achieve this result and look for answers, the
influencer will be ready with a new ‘proprietary’ (useless) supplement, ‘secret’ (gimmicky) training
method, or ‘personalized’ (outsourced) coaching. You’re told that these will finally get you the desired
results. You can expect some grandiose claims and/or extremely suspect client transformations right
along with them. You take the bait, and the cycle repeats itself. You are sold the same dream and
believe that this time will be different, despite your tangible progress indicating otherwise. This
ensures you will continue consuming their content and buying their products, since you never get
results remotely close to theirs, or their alleged clients, even after years of taking their advice. Rinse
and repeat until you finally wake up one day and move on from said influencer(s). Pretty sinister, huh?
REVIVAL Fitness 5 Day Upper/Lower + Arms
“Is this really enough volume?”
Yes. Without question, one of the biggest mistakes lifters make is doing too much volume on a weekly
basis. You will commonly see this in mainstream bodybuilding programs, where you’re supposed to
do 20+ sets per week for every muscle, imitating IFBB pros. You are not a pro bodybuilder, and
chances are, you are not on boatloads of PEDs either. I consider my programs moderate volume, and
when combined with good form and high (but not too high) intensity, you will grow easily. I dislike the
common adage of “10-20 sets per muscle group per week” because it’s way too broad, and
novices-to-intermediates have no need for the upper end of that range–you can argue that nobody
does, even very experienced lifters. Recovery is just as vital as lifting, especially being in the gym five
days per week. Quality is much more important than quantity.
“I don’t feel a given muscle group on an exercise. Am I doing it wrong?”
This is not fully possible to answer without seeing form videos. Be sure to post any videos you have
questions about in the Chest Hair Gang Discord, in the form_checks channel. This question really
boils down to mind-muscle connection, which is important in some ways, and irrelevant in others. For
example, you can get a great mind-muscle connection in your biceps by squeezing them right now,
but that alone doesn’t mean any growth is being prompted. You should feel your chest, shoulders, and
triceps working on bench presses, of course. However, you don’t need to feel each of them directly, if
that makes sense. The primary movers on a given exercise, by default, will be worked significantly.
The only way this changes is if your form and/or range of motion are so poor that the muscles aren’t
stretching or contracting in a legitimate capacity. Isolation-style exercises like lateral raises will
inherently be felt more directly in a given muscle, but that doesn’t mean said muscle is not being
worked when it’s involved in compound exercises. As a rule of thumb, you know that your form is
‘good’ on a given exercise when you can readily feel the primary movers working. So, in a row, you
will clearly feel your lats and traps stretching and contracting. There is no magic mental trick that
accomplishes this if your form and/or ROM are poor. As you progress in your training, you will find that
certain grip widths, foot stances, and equipment hit the intended muscles better than others. On a
baseline level, though, don’t stress out just because you don’t get a sick pump on every lift. A pump is
not the main goal of training; progressive overload with consistent form and sufficient intensity is.
“When am I intermediate / no longer a novice?”
If you search this question online, you will commonly see generic answers saying that you’re
‘intermediate’ after six months of training. This is devoid of any context. As I’ve discussed in a video,
strength standards are the most practical way of measuring gym progress, because weight is weight.
It is objective and unable to be manipulated, barring fake plates. On the other hand, one’s perceived
physique progress is subjective and extremely variable. Plenty of skinny beginners can look big in the
right lighting and angle, while plenty of jacked guys look pedestrian in candid photos. So, we’re going
to focus on strength. In my estimation, a male is formally intermediate once he has reached a
225 lb (102 kg) bench press, 315 lb (143 kg) back squat, and 405 lb (184 kg) conventional deadlift,
for at least one rep. These are ballpark figures, and will vary up or down based on individual genetics
and leverages, but I believe the vast majority of men can reach these numbers, or at least get close.
Around or before the aforementioned standards, many guys will begin to hit their first serious
plateaus. If you don’t, then…good. Milk your individual linear progression for all you can.
“I am very sore in a given muscle group, or in my full body, what do I do?”
If you just started the program, this is normal, especially if you are completely new to lifting, or have
spent most of your time up to this point playing hopscotch on the machines. Based on the reports of
most clients, soreness will be most noticeable in the legs and/or low back. Unsurprisingly, these areas
are what the average gym bro largely skips or avoids altogether. If you’re new to regular squat,
deadlift, and row variations, you will probably feel it for a few weeks as your body adjusts. Don’t let
this deter you; building your work capacity on compound lifts is what will truly get you big and strong.
If the soreness is so bad that you can’t fully perform the next scheduled workout, then you should
REVIVAL Fitness 5 Day Upper/Lower + Arms
reduce the weight by 10% on all exercises next time you do the session that produced the soreness.
Otherwise, some level of soreness is to be expected. Do not alter or avoid an upcoming session just
because one or more body parts are a bit sore or tight. You have to get used to it if you’re serious
about this lifestyle. You also can use a foam roller, massage gun, or lacrosse ball on sore areas.
Doing the mobility work prior to training, and even on rest days, should help alleviate this as well.
“How do I know if I am progressing fast enough?”
Be sure to read the ‘weight progression’ section. Since the majority of you reading this are novices,
you should be readily adding weight and/or reps to most, if not all, of your exercises on a weekly
basis. More experienced lifters will still be able to progress, albeit at slower rates. If you are plateauing
quickly and often, then you need to increase your food intake. Your long-term gains don’t care about
your short-term ab anxiety; get over it, or accept the trade-off of being smaller and weaker. In any
case, strength gain across numerous exercises is proof that you are building muscle. I encourage you
not to obsess over the mirror. As discussed previously, physique photos are easily manipulated and
very subjective, and visual muscle gain is slower than you’ve been led to believe online. You cannot
expect sweeping changes in a short amount of time, and constantly comparing yourself to people with
professional photographers, editors, potent doses of steroids (yes, even the ones who claim that
they’re “lifetime natural”), and much more experience is a great way to skyrocket your body
dysmorphia. For the sake of your mental health, and your gains, you need to care way more about
your training log than the physiques of other people. Succumbing to your desire to be lean year-round
now will cost you untold amounts of progress down the line. Choose wisely.
“Can I do cardio on this program?”
Yes. That said, I would keep it modest. Even if you have a lot of body fat to lose, your diet should be
the main driver of fat loss. Cardio in its own right doesn’t “kill gains,” but doing a lot of it, especially at
high intensities, will absolutely interfere with muscle and strength progress. I think a daily step count is
the best baseline (5,000-10,000, for example), with additional cardio best performed on non-lifting
days, or after the weights. Do not exhaust yourself with cardio prior to lifting. Note that cycling and
elliptical can result in, or worsen, leg soreness. High intensity interval training (HIIT) is better suited for
10-15 minutes per session (including rest), while low intensity steady state cardio (LISS) can be done
for 20-30 minutes. I would limit voluntary cardio, in any form, to a total of 2-3 hours per week. If you
work a physical job, you shouldn’t need additional cardio unless you’re simply doing it for enjoyment.
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