A typical Super Abbreviated routine is comprised of two exercises performed at most twice per week. One exercise should be for the upper body and the other for the lower body. You will do both exercises at each sessions. Perform 5 progressively heavier warm-up sets using 5 reps on the first 2 sets, 3 reps the third and fourth sets and one rep on the fifth warm-up set. The weight jumps between the warm-up sets should be about the same between sets. Your last warm-up set poundage should put you approximately one weight jump away from your one rep max.

For example, a lifter who can bench 250 lbs. for one rep might do 135x5, 160x5, 175x3, 190x3, 205x1 for warm-up sets. The work sets consist of 5 singles at 90% of his one rep max. In our example this lifters work sets would be at a weight of 225 lbs. Now drop the weight 80% of your one rep max and perform 5 sets of 3 reps at this weight. Our lifter would finish this exercise with 200 lbs.

Our lifter now starts his lower body work and prepares for squats. The same rep/set scheme is used but the poundage jumps will be higher. A 500 lb. squatter might do the following 150x5, 200x5, 250x5, 300x3, 350x1, 400x1 followed by 5 singles at 450 and 5 triples at 400 lbs. There is an extra single to help bring the lifter closer to his work set weight. Increase the weight 1 to 5 lbs. for your next session.

That's it, simple, basic and it will leave you sore for days. Give this routine a try. I have been using it for over a year by making 1 to 2 pound jumps per week. You should expect to make this a long cycle. The weekly poundage increases should be small but add up over time. If you try to add too much to the bar too soon your cycle will end long before you have made any real progress and you will not have given abbreviated training a real try.

To plan a Super Abbreviated routine based on your One Rep Max answer the questions below, click submit, print the training sheet and get ready to grow.