Frequently Asked Questions
How do I determine if I should progress?
Use this framework:
- Did I hit all (or the vast majority) of the lifts?
- Did I maintain good form on 90% of the lifts?
If yes to both, then progress. Be honest with yourself - do not injure yourself because of
ego. Remember that increasing weight or reps aren't the only things that qualify for
progressive overloading. Improvements in form and/or mind-muscle connection are considered
progress.
For example, let's say you hit all your lifts, but it was such a struggle that you
compromised your form to complete them in an intense grind. It might be worth keeping your
weights as they are (or maybe even decreasing for the next cycle) and setting of goal of
hitting them cleanly.
Can I use this program as an advanced lifter?
I honestly don't know if this program would be effective for an advanced lifter (as of early
2026, I am not one myself), but my guess is that it might be too basic for someone who
considers themselves advanced.
What kind of barbell row am I doing? Regular? Pendlay rows? Do I need to use barbell?
You choose whichever you think feels better. They're both great exercises. Heck, if I had
access to a chest-supported row or a cable row, I'd be tempted to do those instead.
I have access to other exercises and machines. Can I substitute those?
Yes, for Secondary and Tertiary exercises. The default exercise selection in this program is
based on what I have available in my own garage gym. It's not because free weights are
inherently superior—they're simply what I own, use, and enjoy training with.
Machines and cables are excellent tools as well, and in many cases they can be just as
effective (or even better) for hypertrophy work. Feel free to substitute any Secondary or
Tertiary exercises with appropriate alternatives that match the same movement pattern.
This program already uses variation intentionally. For example, the secondary strength lifts
have hypertrophy-focused counterparts (e.g. RDLs for deadlifts, dumbbell bench for barbell
bench press, dumbbell rows for barbell rows, etc.).
If you have access to a lat pulldown (a vertical pull option), I would strongly consider
replacing the Day 2 pull-ups with it. I would make that substitution myself if the equipment
were available.
What about the squat, bench, and deadlift? Can I substitute those?
The short answer is yes, but at that point, you may be better off choosing a different
program.
This is a powerbuilding program, and it's built around the core powerlifting movements. The
accessory work and overall volume are specifically balanced around the fatigue and stimulus
generated by the squat, bench press, and deadlift.
If you replace those main lifts with alternatives, the overall training stress and stimulus
will change, and you may find that the program no longer provides enough volume or
progression in its current structure.
How much should I rest between sets?
Use your best judgment, but these are my recommendations:
- For Deadlift specifically - 5 minutes
- Primary strength - 3 minutes
- Secondary strength - 2.5-3 minutes
- Secondary hypertrophy - 2 minutes
- Tertiary - 1.5 minutes
On deload weeks, you can probably cut these by half.
How do I know I'm doing these exercises correctly?
Check out our Resources page for form videos and recommended
YouTube creators. In the meantime, my top recommendations are Jeff Nippard, Jeremy Ethier,
and Tyler Path for form guidance.