Brendan Tietz Legacy Training Systems Beginner Program

Train Monday, Wednesday, Friday and Saturday in order, keeping the rest days between them. Repeat your current wave while its main lifts progress. Compare each lift marked for weekly increases with the same work last week; when appropriate, choose 5–10 lb more for squats and pulls or 2.5–5 lb more for presses. Start each new wave with a demanding weight you can manage. Advance when you judge that any of these lifts has failed to increase twice in succession, and continue the fourth wave until you choose another program. Choose assistance weights for the required reps in reserve or technical failure rather than forcing weekly increases. You may swap the exercises offered as changeable assistance for compatible movements, choosing them before training. Saturday pressing must complement Monday’s and Friday’s press. Choose a safe setup yourself for calf occlusion; no restriction pressure is set. In the later Saturday waves, the bench option pauses at the bottom for five seconds. Before every workout, do these ten preparations in order: 3–5 minutes of easy cardio; rolling the major lower-body and upper-back areas; ball work around the chest, rear shoulder and traps; thirty seconds of kneeling hip stretch per side; 5–10 band shoulder passes; ten sideways and ten forward-and-back swings per leg; rounded and arched quadruped back positions with two-count holds; 10–15 band pull-aparts; controlled hollow-body rocking; and ten glute bridges with a two-count top hold. Adapt this sequence to your mobility needs; it normally takes 10–15 minutes.

• Adjustable bench
• Barbell
• Cable stack
• Dumbbells
• EZ curl bar
• Flat bench
• Leg extension machine
• Lying leg curl machine
• Seated leg curl machine
• Squat rack