Sample Training Program Using the Dynamic Effort Method

Lunes Martes Miercoles Jueves Viernes

Dynamic Dynamic Heavy

Heavy Heavy Dynamic
Week Effort Upper Effort Upper
Squat Deadlift Effort Squat
Body Deadlift Body

5 sets x 5 5 sets x 5 sets x 3

8 sets x 3 reps 8 sets x 2 reps 10 sets x 2
1 reps at 5 reps at reps at
at 60% at 60% reps at 60%
75% 75% 75%

4 sets x 4 4 sets x 4 sets x 3

8 sets x 3 reps 8 sets x 2 reps 10 sets x 2
2 reps at 4 reps at reps at
at 65% at 65% reps at 65%
80% 80% 80%

5 sets x 3 5 sets x 5 sets x 2

8 sets x 3 reps 10 sets x 1 rep 8 sets x 2 reps
3 reps at 3 reps at reps at
at 70% at 70% at 70%
85% 85% 85%

10 sets x 2
8 sets x 3 reps 3 sets x 2 8 sets x 2 reps 3 sets x 4 sets x 2
reps at 50% +
4 at 50% + 40 reps at at 50% + 2 2 reps at reps at
40 lbs of
lbs of chains 90% Mini-Bands 90% 90%
chains

10 sets x 2
8 sets x 3 reps 3 sets x 1 8 sets x 2 reps 3 sets x 3 sets x 1
reps at 55% +
5 at 55% + 40 rep at at 55% + 2 1 rep at rep at
40 lbs of
lbs of chains 95% Mini-Bands 95% 95%
chains

8 sets x 3 reps 10 sets x 1 rep 8 sets x 2 reps

6 at 60% + 40 Rest at 60% + 2 Rest Rest at 60% + 40
lbs of chains Mini-Bands lbs of chains