For those who have read my article The Variable Recovery Training System, an advanced version exists. The routine is exactly the same as outlined in the article, except the major A exercises are rotated over 3 variations – the movement pattern is similar among them, however recovery is extended even further between specific movement patterns (see below).

Day 1 (Vertical Pull)
Rotation 1 – Wide-Grip Pull-Up: 6 x 6
Rotation 2 – Close-Neutral-Grip Chin-Up: 8 x 8
Rotation 3 – Mid-Grip Chin-Up: 10 x 10

Day 2 (Vertical Push)
Rotation 1 – Standing Barbell Press: 6 x 6
Rotation 2 – Press Behind the Neck: 8 x 8
Rotation 3 – Seated Neutral-Grip Dumbbell Press: 10 x 10

Day 3 (Squat)
Rotation 1 – Front Squat: 6 x 6
Rotation 2 – Back Squat: 8 x 8
Rotation 3 – Hack Squat: 10 x 10

Day 4 (Horizontal Pull)
Rotation 1 – Seated Neutral-Grip Cable Row: 6 x 6
Rotation 2 – Seated Rope Row to Neck: 8 x 8
Rotation 3 – Bent-Over Supinated-Grip EZ-Bar Row: 10 x 10

Day 5 (Horizontal Push)
Rotation 1 – Close-Grip Bench Press: 6 x 6
Rotation 2 – Incline Dumbbell Press: 8 x 8
Rotation 3 – Flat Neutral-Grip Dumbbell Press: 10 x 10

Day 6 (Deadlift)
Rotation 1 – Wide-Grip Deficit Deadlift: 6 x 6
Rotation 2 – Mid-Grip Deadlift: 8 x 8
Rotation 3 – High-Handle Hex-Bar Deadlift: 10 x 10

If you’ve been training for many years and you’re ready to try the variable recovery training system, give this “advanced” version a shot.