5-6 days per week – Toshiki Kadomatsu is a revered Olympic Weightlifter from Japan. This program gained inspiration from his squat program which is 5 days per week & Starting Strength. My aim with this program is to merge barbell strength training to improve the Olympic Lifts.
Main Lift – Progression Scheme
WHEN YOU START THE 1X12 DO NOT JUMP TO 65% 1RM IMMEDIATELY.
Sense this is most likely your first time doing dedicated weight training we don’t have any baselines for weight to base our calculations off of.
Instead use RPE – Rate of Physical Exertion. Read HERE to learn more. Summarized RPE is a question you ask yourself after each set of “1-10 how hard was that?” That answer will determined the weight used in the coming weeks. See the below RPE Rep scheme to see how weight is slowly scaled up.
RPE Scheme – You will perform each given RPE 1x over before moving onto the next RPE jump.
Week 22-28 –8 – You can get 1-2 more reps. Very challenging on the last 1-2 reps of your set. You’re pushing it, but not enough for the form to break down. You’re stopping 1-2 reps shy of RPE 9.
Days 15-21 – 7 – You can get 2-3 more reps until it this turns into an RPE 8. This is still a very challenging set.
Days 8-14 – 6 – This weight feels good to move around. This is a good RPE to work on higher rep sets in the 12-20 reps. You can get at least 3-4 more reps until turning into an RPE 7.
Days 1-7– 5 – Semi-challenging warm-up weight. You can get at least 4-5 more reps before turning into an RPE 6. You can move around the weight easily. This is a good RPE to work on higher rep sets in the 12-20 reps.
Adding Weight Scheme
Squats – add anywhere from 2.5-7.5 pounds per week to the bar
Deadlifts – add anywhere from 5-10 pounds per week to the bar
Bench – add anywhere from 2.5-7.5 pounds per week to the bar
Over Head Press – add anywhere from 2.5-5 pounds per week on the bar
Set and Rep Scheme
1×12 – Add weight from last weeks weight used, follow this weeks RPE scheme – rest 2-3 minutes
2×12 – Drop to last weeks weight used, – rest 2-3 minutes
Details About Program
How do I know when I am ready to move on to Phase 1 Intermediate Program?
You will perform each given RPE 1x over before moving onto the next RPE jump. This should take about 4 weeks then move onto your next program. If you do not feel confident yet with barbell movements then consider restarting this program to run it again.
Are weights feeling heavier than usual, feeling drained, or just wanting a day with the family?
When you feel like you need a rest day… Take a rest day! Then get back at it. The cardio days are low impact and they should not effect your recovery much.
Weekly Split – Weeks 1-4
A Day 1 – Squat & Bench
B Day 2 – Cardio Day
C Day 3 – Deadlift & Overhead Press
D Day 4 – Cardio Day
E Day 5 – Bodybuilding & Bodyweight
F Day 6 – Cardio Day
G Day 7 – Rest Day
A Day 1 – Squat & Bench
Warm-Up Sets for – 1×12 – This warm-up scheme can be followed for Squat, Bench, Deadlift, and Overhead Press.
1×12 – 45% 1RM – rest 45 seconds
1×8 – 60% 1RM – rest 1 minute 30 seconds
Do more warm up sets for single reps if needed to get closer to your working weight.
Working Sets –
Dumbbell Goblin Squats Wide Stance
1×12 – Add weight from last weeks weight used, follow this weeks RPE scheme – rest 2-3 minutes
2×12 – Drop to last weeks weight used, – rest 2-3 minutes
Superset
Push-Ups or Push-Ups on Knees
1×12 – Add weight from last weeks weight used, follow this weeks RPE scheme – rest 2-3 minutes
2×12 – Drop to last weeks weight used, – rest 2-3 minutes
The way you can “add weight / resistance on push ups” is going onto your feet for some and then finishing them on your knees when needed.
If 10 is easy on your feet then slow each rep down and elevate your feet onto a bench.
Accessories Compound
TRX/Ring Row Tutorial 3×10
Superset
One Leg Balance (or on a balance board) 3x 30 seconds per leg
Superset
Plank Two Arm 3×20-30 seconds – Rest 2 minutes
B Day 2 – Cardio Day
Instruction
Anaerobic Cardio – Sprint Pulse – (unless you have underlining heart conditions or are very deconditioned you should be able to do this, will be very hard)
Keep your heart rate between 80%-95% of your Maximum heart rate. You can use a smartwatch or subtract your age from 220 to know your maximum rate. Then multiply .80 and .95 by your maximal rate and that number would be your goal to stay in between for the duration of your cardio session.
You can also use the talk test. You should have trouble speaking a single word and have to take a breath between speaking each word.
Aerobic – Recovery Pulse – Keep your heart rate between 55%-75% of your Maximal heart rate. You can use a smartwatch or subtract your age from 220 to know your maximum rate. Then multiply .55 and .65 by your maximal rate and that number would be your goal to stay in between for the duration of your cardio session.
You can also use the talk test. You should be slightly uncomfortable speaking a few words at a time but can maintain a conversation between breaths.
Low-impact cardio, your options are – Swimming – Biking – Elliptical – Walking – Air Rower – Incline Walking – Slow Jog
You can modify the workout below to be easier if you’d like into steady-state cardio. I recommend doing Tabata if you’re able.
Workout
Steady State Cardio on a bike or walking for 35 minutes – Aerobic – Recovery Pulse – Keep your heart rate between 55%-75% of your Maximal heart rate. You can also use the talk test. You should be slightly uncomfortable speaking a few words at a time but can maintain a conversation between breaths.
or
Tabata –
Sprint Pulse – 10 seconds – Keep your heart rate between 80%-95% of your Maximum heart rate. – GO FAST ALL OUT
Recovery Pulse – 70 seconds – Keep your heart rate between 55%-65% of your Maximum heart rate. – GO SLOW CATCH YOUR BREATH
12 minutes = 9 rounds
20 minutes = 15 Rounds
Daily Stretches 15-25 minutes
C Day 3 – Deadlift & Overhead Press
Warm-Up Sets for – 1×12 – This warm-up scheme can be followed for Squat, Bench, Deadlift, and Overhead Press.
1×12 – 45% 1RM – rest 45 seconds
1×8 – 60% 1RM – rest 1 minute 30 seconds
Do more warm up sets for single reps if needed to get closer to your working weight.
Working Sets –
Two Leg Dumbbell Romanian Deadlifts
1×12 – Add weight from last weeks weight used, follow this weeks RPE scheme – rest 2-3 minutes
2×12 – Drop to last weeks weight used, – rest 2-3 minutes
Superset
Seated Dumbbell Overhead Press
1×12 – Add weight from last weeks weight used, follow this weeks RPE scheme – rest 2-3 minutes
2×12 – Drop to last weeks weight used, – rest 2-3 minutes
The way you can “add weight / resistance on push ups” is going onto your feet for some and then finishing them on your knees when needed.
If 10 is easy on your feet then slow each rep down and elevate your feet onto a bench.
Accessories Compound
Cable Machine Chest Press 3×12
Superset
Reverse Walking Lunges 3×10 (5 per leg) (lean over more to reduce stress on knees)
Superset
Seated Dumbbell Lateral Raise Pronation 3×15 Rest 2 minutes
D Day 4 – Cardio Day
Instruction
Anaerobic Cardio – Sprint Pulse – (unless you have underlining heart conditions or are very deconditioned you should be able to do this, will be very hard)
Keep your heart rate between 80%-95% of your Maximum heart rate. You can use a smartwatch or subtract your age from 220 to know your maximum rate. Then multiply .80 and .95 by your maximal rate and that number would be your goal to stay in between for the duration of your cardio session.
You can also use the talk test. You should have trouble speaking a single word and have to take a breath between speaking each word.
Aerobic – Recovery Pulse – Keep your heart rate between 55%-75% of your Maximal heart rate. You can use a smartwatch or subtract your age from 220 to know your maximum rate. Then multiply .55 and .65 by your maximal rate and that number would be your goal to stay in between for the duration of your cardio session.
You can also use the talk test. You should be slightly uncomfortable speaking a few words at a time but can maintain a conversation between breaths.
Low-impact cardio, your options are – Swimming – Biking – Elliptical – Walking – Air Rower – Incline Walking – Slow Jog
You can modify the workout below to be easier if you’d like into steady-state cardio. I recommend doing Tabata if you’re able.
Workout
Steady State Cardio on a bike or walking for 35 minutes – Aerobic – Recovery Pulse – Keep your heart rate between 55%-75% of your Maximal heart rate. You can also use the talk test. You should be slightly uncomfortable speaking a few words at a time but can maintain a conversation between breaths.
or
Tabata –
Sprint Pulse – 10 seconds – Keep your heart rate between 80%-95% of your Maximum heart rate. – GO FAST ALL OUT
Recovery Pulse – 70 seconds – Keep your heart rate between 55%-65% of your Maximum heart rate. – GO SLOW CATCH YOUR BREATH
12 minutes = 9 rounds
20 minutes = 15 Rounds
Daily Stretches 15-25 minutes
E Day 5 – Bodybuilding & Bodyweight
Warm Up
Foam Roll Back 1×4 minutes
Foam Roll Thoracic Rotation 1×5 per side ( hold each rep for 3 seconds and take a full breath in and out )
Air Bike 2×2 minutes
Superset
TRX Squat 2×10
Superset
Banded Pull Through 2×10
Rest – 0
Accessories Compound
Machine Two Leg Hamstring Curl Feet Pointed Out 3×12
Superset
One Arm Flat Bench Dumbbell Row Neutral 3×12
Superset
Leg Extension Feet Straight 3×12 – Rest 1 minute 30 seconds
Low External Rotation One Arm Bent 3×10 per arm
Superset
Back Extension 3×10 ( don’t twist at the top, keep back straight) – Rest 1 minute 30 seconds
F Day 6 – Cardio Day
Instruction
Anaerobic Cardio – Sprint Pulse – (unless you have underlining heart conditions or are very deconditioned you should be able to do this, will be very hard)
Keep your heart rate between 80%-95% of your Maximum heart rate. You can use a smartwatch or subtract your age from 220 to know your maximum rate. Then multiply .80 and .95 by your maximal rate and that number would be your goal to stay in between for the duration of your cardio session.
You can also use the talk test. You should have trouble speaking a single word and have to take a breath between speaking each word.
Aerobic – Recovery Pulse – Keep your heart rate between 55%-75% of your Maximal heart rate. You can use a smartwatch or subtract your age from 220 to know your maximum rate. Then multiply .55 and .65 by your maximal rate and that number would be your goal to stay in between for the duration of your cardio session.
You can also use the talk test. You should be slightly uncomfortable speaking a few words at a time but can maintain a conversation between breaths.
Low-impact cardio, your options are – Swimming – Biking – Elliptical – Walking – Air Rower – Incline Walking – Slow Jog
You can modify the workout below to be easier if you’d like into steady-state cardio. I recommend doing Tabata if you’re able.
Workout
Steady State Cardio on a bike or walking for 35 minutes – Aerobic – Recovery Pulse – Keep your heart rate between 55%-75% of your Maximal heart rate. You can also use the talk test. You should be slightly uncomfortable speaking a few words at a time but can maintain a conversation between breaths.
or
Tabata –
Sprint Pulse – 10 seconds – Keep your heart rate between 80%-95% of your Maximum heart rate. – GO FAST ALL OUT
Recovery Pulse – 70 seconds – Keep your heart rate between 55%-65% of your Maximum heart rate. – GO SLOW CATCH YOUR BREATH
12 minutes = 9 rounds
20 minutes = 15 Rounds
Daily Stretches 15-25 minutes
G Day 7 – Rest
Rest Day! Daily Stretches 15-25 minutes