Warm-up well before each session, and break into your training gradually.
PROGRAM A: MUSCLE-BUILDING (Load Mode)
Set the Target Load on each drill to a weight you can comfortably hold for around 20
seconds.
1. Deadlift 3 holds of 20 seconds
2. Shoulder press 3 holds of 20 seconds 3 SESSIONS PER WEEK
3. Bent row 3 holds of 20 seconds
4. Biceps curl 3 holds of 20 seconds
-When you can reach 20 seconds on each iso-hold, increase the Target Load by 10%.
PROGRAM B: STRENGTH & SIZE (Timed Mode)
Set the Target Load to a weight you can comfortably hold for around 10 seconds; set
the Target Time to 6 seconds.
1. Deadlift 6 holds of 6 seconds
2. Front squat 6 holds of 6 seconds
3. Bent row 6 holds of 6 seconds 3 SESSIONS PER WEEK
4. Shoulder press 6 holds of 6 seconds
5. Curl 6 holds of 6 seconds
-When you can perform all 6 reps for 6 seconds, increase the Target Load by 10%.
PROGRAM C: PURE STRENGTH (Max Mode)
Perform your drills in Feedback Mode (default setting). Don’t count the timing of your
holds—just pull/push for a few seconds until you feel you’ve hit your limit.
1. Deadlift 10 holds 3-4 SESSIONS PER WEEK
2. Shoulder press 10 holds
-Note your max weight on every hold, and try to improve them over time.
PROGRAM D: MUSCULAR ENDURANCE (Average Mode)
Perform your drills in Feedback Mode (default setting). Use a clock or an app alarm to
time your holds.
1. Front squat 4 holds of 100 seconds
2. Shoulder press 4 holds of 100 seconds 2-3 SESSIONS PER WEEK
3. Bent row 4 holds of 100 seconds
4. Clean pull 4 holds of 50 seconds
-Note your average weight after every hold, and try to improve it over time.
