This program is designed to assess structural balance while training. Built into the routine are key strength norms from respected authorities such as Al Vermeil, Bill Hartman, Charles Poliquin, Dan Wathen, Mike Boyle, and Dr. Stuart McGill.

The Routine

Day 1

A1. Close-Grip Bench Press: 6 x 3 @ 40X0, 120s
A2. Mid-Grip Pull-Up: 6 x 3 @ 40X0, 120s
B1. Seated Press Behind The Neck: 4 x 3 @ 40X0, 120s
B2. Standing Mid-Grip EZ-Bar Reverse Curls: 4 x 6 @ 40X0, 120s
C1. Side-Lying Rear Deltoid Dumbbell Raise: 3 x 8 @ 30X0, 60s
C2. Bent-Over One-Arm 45º Dumbbell Raise: 3 x 8 @ 30X0, 60s

Day 2

A1. Back Squat: 6 x 3 @ 40X0, 120s
A2. Lying Feet-Inward Leg Curl: 6 x 6 @ 40X0, 120s
B1. Rear-Foot-Elevated Barbell Split Squat: 4 x 6 @ 40X0, 120s
B2. Semi-Stiff-Leg Barbell Deadlift: 4 x 6 @ 40X0, 120s
C. Side Bridge: 1 set held for maximum time

Day 3

A1. Parallel-Bar Triceps Dips: 6 x 3 @ 40X0, 120s
A2. Seated Preacher Medium-Grip Barbell Curl: 6 x 6 @ 40X0, 120s
B1. Incline Barbell Press: 4 x 3 @ 40X0, 120s
B2. Lying Dumbbell Triceps Extension: 4 x 6 @ 40X0, 120s
C1. Seated Dumbbell 30º External Rotation: 3 x 8 @ 30X0, 60s
C2. Bent-Over One-Arm Dumbbell Lateral Raise: 3 x 8 @ 30X0, 60s

Day 4

A1. Front Squat: 6 x 3 @ 40X0, 120s
A2. Lying Feet-Outward Leg Curl: 6 x 6 @ 40X0, 120s
B. Bent-Knee Deadlift: 6 x 3 @ 31X0, 240s
C. Prone Plank: 1 set held for maximum time, 180s
D. Back Extension: 1 set held for maximum time

Why This Approach Works

This routine assesses structural balance while simultaneously training, saving valuable time. While many professional athletes may take a full week (or more) to complete their structural balance testing, this method integrates it into the training process.

At the end of the cycle, analyze your maximum values to determine areas that need attention. To estimate a 1-rep max (1RM) from your lifts:

• Multiply your 6RM by 1.2
• Multiply your 3RM by 1.08

While a true 1RM test provides the most accurate strength measure, it also carries a high injury risk. A safer strategy is to perform:

• 3RMs for bilateral, multi-joint lifts
• 6RMs for other movements

How to Implement This Program

• Train 4 days per week (e.g., Monday, Tuesday, Thursday, Friday).
• Run the cycle for a maximum of 4 weeks.
• Ideally, perform this at the start of the year to guide future training decisions.

I go into far more detail in my Beyond The Fundamentals Workshop, covering:
✔ Strength norms and ratios
✔ Structural imbalances and corrections
✔ Real-world case studies

Click here to see when I’ll be running the seminar next!

What’s Next?

Tomorrow, I’ll show you how to determine the optimal recovery time for major lifts like the squat, deadlift, bench press, pull-up, and parallel-bar dip.