DUOX

The maximal program

Brut's opposite number. Six sessions a week, 16 weeks of block periodisation, every muscle three times weekly, and a three-week specialisation block where one lagging muscle gets 20+ sets while everything else holds at maintenance. It opens by arguing you probably should not run it — a maximal program at 60% adherence loses to a minimal one at 95% — and then gives you the whole thing anyway.

78 min of reading