Introduction If you need more information on the Rep Goal System please check out my book “Massive Iron - The Rep Goal System” available at www.superlivingtoday.com. Custom workouts are also available. If you would like to try this system but need it adapted to your available equipment, exercise preferences, injury history, etc., I would love to help. Please click the link below to get a custom workout. https://superlivingtoday.com/products/workout-design Finally, coaching is what I do for a living. In 2023, I was voted the online coach of the year, beating out over 400,000 other online coaches in the Trainerize app for this honor. I'm not a check-in once a week coach. Once you sign up we set up a time to talk, go over goals, and set up a completely customized plan of attack. I'm then in communication with you Monday through Friday. We come through workouts, nutrition, exercise form, and more on a daily basis. Click below for more information: https://superlivingtoday.com/collections/coaching Power Muscle Hell System: Overview The Power Muscle Hell System is a high-volume, progressive overload training method designed to push your muscles to their limits using a Rep Goal System. This system is broken down into three categories: Power Sets, Muscle Sets, and Hell Sets, each with distinct rep goals to maximize muscle growth and endurance. Power Sets (Replaced by Rep Goal Power Sets) In this system, Power Sets are performed with a focus on achieving a specific total number of reps over 2-3 sets. These are designed for major muscle groups and aim to build foundational strength while still allowing for progression in weight. Exercises for Power Sets: ● Chest: Bench Press, Incline Bench Press ● Back: Deadlift, Barbell Row, Weighted Pull-Ups ● Shoulders: Military Press, Seated Overhead Barbell Press ● Quads: Squats, Front Squats ● Hamstrings: Romanian Deadlifts, Dumbbell Romanian Deadlifts Rep Goals: ● 2 Sets: 15 Rep Goal (Total across both sets) ● 3 Sets: 20-25 Rep Goal (Total across all three sets) Progression: When the total reps achieved reach or exceed the rep goal, increase the weight by a small increment during the next session. Muscle Sets (Revised Rep Goal Muscle Sets) Muscle Sets are the core of your training volume, focusing on hypertrophy through moderate to high rep ranges. These sets target both major and minor muscle groups, with rep goals designed to ensure muscular fatigue and stimulate growth. Exercises for Muscle Sets: Same as those for Power Sets, plus additional exercises for minor muscle groups like Biceps, Triceps, Traps, etc. Rep Goals: ● 2 Sets: 20 Rep Goal (Total across both sets) ● 3 Sets: 30-35 Rep Goal (Total across all three sets) Progression: When the total reps achieved reach or exceed the rep goal, increase the weight slightly during the next workout. Hell Sets (Replaced Block Sets) Hell Sets are the ultimate muscle finishers, replacing traditional Block Sets with extreme high-rep challenges. These are designed to push muscles to their absolute limits, using the Rep Goal System to ensure that every last bit of energy is spent. Exercises for Hell Sets: Focus on bodyweight or isolation exercises, such as Push-Ups, Dips, Cable Tricep Extensions, Leg Curls, Curls, etc. Rep Goals: ● 2 Sets: 30 Rep Goal (Total across both sets) ● 3 Sets: 40-50 Rep Goal (Total across all three sets) Progression: When the total reps achieved meet or exceed the rep goal, increase the difficulty slightly by adding resistance or increasing the weight in the next session. Rest Periods. Rest periods are kept moderate to ensure adequate recovery while maintaining intensity. ● Power Sets: 2 to 4 minutes between sets ● Muscle Sets: 1.5 to 3 minutes between sets ● Hell Sets: 2 minutes between sets Summary ● Power Sets: 2-3 sets, 15-25 Rep Goals ● Muscle Sets: 2-3 sets, 20-35 Rep Goals ● Hell Sets: 2-3 sets, 30-50 Rep Goals This system is designed to push your limits, ensuring that you’re constantly progressing and forcing your muscles to adapt to increasing demands. The use of Rep Goals allows for a clear path of progression, with a focus on total work done rather than just hitting a specific rep count per set. Maximize Every Set Understand that with the Rep Goal System, you will be maximizing every set. We don't focus on training to failure, but instead we use the following guidelines in the Massive Iron world: Push each set for as many safe and quality reps as you can, stopping that set when you feel like you might fail on the next rep, or when your form starts to break down. Always practice safe sets. Live to fight another day. We are after progression while avoiding injury and unwanted punishment. POWER MUSCLE HELL Upper Posterior - 20/30/40 (3 Sets) UPPER A POSTERIOR A UPPER B POSTERIOR B Power Power Power Power Bench Press 20RG Squat 20RG Seated Overhead 20RG Deadlift 20RG Muscle Muscle Muscle Muscle Seated Dumbbell Overhead 30RG Pendlay Row 30RG Incline Dumbbell Bench Press 30RG Leg Press 30RG Muscle Muscle Muscle Muscle Machine Chest Press 30RG Glute Ham on Back Extension 30RG Machine Shoulder Press 30RG Lat Pull Downs 30RG HELL HELL HELL HELL Side Laterals 40RG Seated Cable Row 40RG Pec Dec 40RG Leg Extensions 40RG Muscle Muscle Muscle Muscle Massive Curls 30RG Hack Squats 30RG JM Press 30RG Dumbbell Rows 30RG HELL HELL HELL HELL Cable Triceps Extensions 40RG Machine Rows 40RG Incline Dumbbell Curls 40RG Leg Curls 40RG Upper Posterior - 25/35/50 (3 Sets) UPPER A POSTERIOR A UPPER B POSTERIOR B Power Power Power Power Bench Press 25RG Squat 25RG Seated Overhead 25RG Deadlift 25RG Muscle Muscle Muscle Muscle Seated Dumbbell Overhead 35RG Pendlay Row 35RG Incline Dumbbell Bench Press 35RG Leg Press 35RG Muscle Muscle Muscle Muscle Machine Chest Press 35RG Glute Ham on Back Extension 35RG Machine Shoulder Press 35RG Lat Pull Downs 35RG HELL HELL HELL HELL Side Laterals 50RG Seated Cable Row 50RG Pec Dec 50RG Leg Extensions 50RG Muscle Muscle Muscle Muscle Massive Curls 35RG Hack Squats 35RG JM Press 35RG Dumbbell Rows 35RG HELL HELL HELL HELL Cable Triceps Extensions 50RG Machine Rows 50RG Incline Dumbbell Curls 50RG Leg Curls 50RG Upper Posterior - 15/20/30 (2 Sets) UPPER A POSTERIOR A UPPER B POSTERIOR B Power Power Power Power Bench Press 15RG Squat 15RG Seated Overhead 15RG Deadlift 15RG Muscle Muscle Muscle Muscle Seated Dumbbell Overhead 20RG Pendlay Row 20RG Incline Dumbbell Bench Press 20RG Leg Press 20RG Muscle Muscle Muscle Muscle Machine Chest Press 20RG Glute Ham on Back Extension 20RG Machine Shoulder Press 20RG Lat Pull Downs 20RG HELL HELL HELL HELL Side Laterals 30RG Seated Cable Row 30RG Pec Dec 30RG Leg Extensions 30RG Muscle Muscle Muscle Muscle Massive Curls 20RG Hack Squats 20RG JM Press 20RG Dumbbell Rows 20RG HELL HELL HELL HELL Cable Triceps Extensions 30RG Machine Rows 30RG Incline Dumbbell Curls 30RG Leg Curls 30RG Upper Posterior JUNK - 20/30/40 (3 Sets) UPPER A POSTERIOR A UPPER B POSTERIOR B JUNK Power Power Power Power Power Bench Press 20RG Squat 20RG Seated Overhead 20RG Deadlift 20RG Close Grip Bench 20RG Muscle Muscle Muscle Muscle Muscle Seated Dumbbell Overhead 30RG Pendlay Row 30RG Incline Dumbbell Bench Press 30RG Leg Press 30RG Reverse Grip Biceps Pulldowns 30RG Muscle Muscle Muscle Muscle Muscle Machine Chest Press 30RG Glute Ham on Back Extension 30RG Machine Shoulder Press 30RG Lat Pull Downs 30RG Seated Triceps Pressdowns 30RG HELL HELL HELL HELL HELL Side Laterals 40RG Seated Cable Row 40RG Pec Dec 40RG Leg Extensions 40RG Cable Curls 40RG Muscle Muscle Muscle Muscle HELL Massive Curls 30RG Hack Squats 30RG JM Press 30RG Dumbbell Rows 30RG Skullcrushers 40RG HELL HELL HELL HELL HELL Cable Triceps Extensions 40RG Machine Rows 40RG Incline Dumbbell Curls 40RG Leg Curls 40RG Rear Delt Swings 40RG Body Part - 20/30/40 (3 Sets) CHEST & TRICEPS BACK & TRAPS DELTS & BICEPS LEGS Power Power Power Power Bench Press 20RG Deadlift 20RG Seated Overhead 20RG Squat 20RG Muscle Muscle Muscle Muscle Incline Dumbbell Bench Press 30RG Pendlay Row 30RG Seated Dumbbell Overhead 30RG Leg Press 30RG Muscle Muscle Muscle Muscle Machine Chest Press 30RG Lat Pull Downs 30RG Machine Shoulder Press 30RG Glute Ham on Back Extension 30RG HELL Muscle HELL Muscle Pec Dec 40RG Dumbbell Rows 30RG Side Laterals 40RG Hack Squats 30RG Muscle HELL Muscle HELL JM Press 30RG Seated Cable Row 40RG Massive Curls 30RG Leg Extensions 40RG HELL HELL HELL HELL Cable Triceps Extensions 40RG Shrugs 40RG Incline Dumbbell Curls 40RG Leg Curls 40RG Body Part - 25/35/50 (3 Sets) CHEST & TRICEPS BACK & TRAPS DELTS & BICEPS LEGS Power Power Power Power Bench Press 25RG Deadlift 25RG Seated Overhead 25RG Squat 25RG Muscle Muscle Muscle Muscle Incline Dumbbell Bench Press 35RG Pendlay Row 35RG Seated Dumbbell Overhead 35RG Leg Press 35RG Muscle Muscle Muscle Muscle Machine Chest Press 35RG Lat Pull Downs 35RG Machine Shoulder Press 35RG Glute Ham on Back Extension 35RG HELL Muscle HELL Muscle Pec Dec 50RG Dumbbell Rows 35RG Side Laterals 50RG Hack Squats 35RG Muscle HELL Muscle HELL JM Press 35RG Seated Cable Row 50RG Massive Curls 35RG Leg Extensions 50RG HELL HELL HELL HELL Cable Triceps Extensions 50RG Shrugs 50RG Incline Dumbbell Curls 50RG Leg Curls 50RG Body Part - 15/20/30 (2 Sets) CHEST & TRICEPS BACK & TRAPS DELTS & BICEPS LEGS Power Power Power Power Bench Press 15RG Deadlift 15RG Seated Overhead 15RG Squat 15RG Muscle Muscle Muscle Muscle Incline Dumbbell Bench Press 20RG Pendlay Row 20RG Seated Dumbbell Overhead 20RG Leg Press 20RG Muscle Muscle Muscle Muscle Machine Chest Press 20RG Lat Pull Downs 20RG Machine Shoulder Press 20RG Glute Ham on Back Extension 20RG HELL Muscle HELL Muscle Pec Dec 30RG Dumbbell Rows 20RG Side Laterals 30RG Hack Squats 20RG Muscle HELL Muscle HELL JM Press 20RG Seated Cable Row 30RG Massive Curls 20RG Leg Extensions 30RG HELL HELL HELL HELL Cable Triceps Extensions 30RG Shrugs 30RG Incline Dumbbell Curls 30RG Leg Curls 30RG Body Part JUNK - 20/30/40 (3 Sets) CHEST & TRIS BACK & TRAPS DELTS & BICEPS LEGS JUNK Power Power Power Power Power Bench Press 20RG Deadlift 20RG Seated Overhead 20RG Squat 20RG Close Grip Bench 20RG Muscle Muscle Muscle Muscle Muscle Incline Dumbbell Bench Press 30RG Pendlay Row 30RG Seated Dumbbell Overhead 30RG Leg Press 30RG Reverse Grip Biceps Pulldowns 30RG Muscle Muscle Muscle Muscle Muscle Machine Chest Press 30RG Lat Pull Downs 30RG Machine Shoulder Press 30RG Glute Ham on Back Extension 30RG Seated Triceps Pressdowns 30RG HELL Muscle HELL Muscle HELL Pec Dec 40RG Dumbbell Rows 30RG Side Laterals 40RG Hack Squats 30RG Cable Curls 40RG Muscle HELL Muscle HELL HELL JM Press 30RG Seated Cable Row 40RG Massive Curls 30RG Leg Extensions 40RG Skullcrushers 40RG HELL HELL HELL HELL HELL Cable Triceps Extensions 40RG Shrugs 40RG Incline Dumbbell Curls 40RG Leg Curls 40RG Rear Delt Swings 40RG TEMPLATES Upper Posterior UPPER A POSTERIOR A UPPER B POSTERIOR B Power Chest Power Power Power Quads Shoulders BackG Muscle Muscle Muscle Muscle Shoulders Back Chest Quads Muscle Muscle Muscle Muscle Chest Hamstrings Shoulders Back HELL HELL HELL HELL Shoulders Back Chest Quads Muscle Muscle Muscle Muscle Biceps Quads Triceps Back HELL HELL HELL HELL Triceps Back Biceps Hamstrings Upper Posterior JUNK UPPER A POSTERIOR A UPPER B POSTERIOR B JUNK Power Power Power Power Power Chest Quads Shoulders BackG Triceps Muscle Muscle Muscle Muscle Muscle Shoulders Back Chest Quads Biceps Muscle Muscle Muscle Muscle Muscle Chest Hamstrings Shoulders Back Triceps HELL HELL HELL HELL HELL Shoulders Back Chest Quads Biceps Muscle Muscle Muscle Muscle HELL Biceps Quads Triceps Back Triceps HELL HELL HELL HELL HELL Triceps Back Biceps Hamstrings Rear Delts Body Part CHEST & TRICEPS BACK & TRAPS DELTS & BICEPS LEGS Power Chest Power Power Power Back Shoulders Quads Muscle Chest Muscle Muscle Muscle Back Shoulders Quads Muscle Muscle Muscle Muscle Chest Back Shoulders Hamstrings HELL Muscle HELL Muscle Chest Back Shoulders Quads Muscle HELL Muscle HELL Triceps Back Biceps Quads HELL HELL HELL HELL Triceps Traps Biceps Hamstrings About Steve Shaw Steve Shaw is a veteran in the fitness industry with over three decades of experience as a coach, writer, and content creator. He has held prominent roles at Tiger Fitness and Muscle & Strength, where he influenced thousands of lifters with his practical and no-nonsense approach to strength training. Steve is the founder of Massive Iron, a popular YouTube channel and community dedicated to helping individuals achieve their strength and muscle-building goals through straightforward, effective methods. In addition to his work with Massive Iron, Steve runs SuperLivingToday.com, where he offers coaching services, training programs, and a wealth of fitness resources. Steve's philosophy is built around maximizing potential through simplicity and consistency, empowering lifters of all levels to break through their limitations and achieve their personal best.
