Health & Wellness Blog

Program of the Month – June

June Program of the Month is brought to you by Performance Coach Chris Muckert!

Train Smart….Feel Good….Feel Strong!

I’m showing my age here but I remember I started following a trainer from the States who was a neurophysiologist by the name of Chad Waterbury in 2004. I had spent a lot of my teenage years lifting, trying to get bigger and stronger by training to fatigue for every set and every session. Following numerous injuries, it became evident this wasn’t the right way to train, and certainly not to prevent injury. In Chad’s Methods for Hypertrophy, he speaks about using larger loads of your 1RM (80%) for many sets (8-10) for 3-4 reps. This method allows you to recruit more high-threshold motor units and because the sets are short (<8 seconds) and muscular failure isn’t achieved, maximum speed can be maintained throughout every set. I started to use this method and found that it was a great way to manage fatigue and kept me motivated. When using this method, the rest of the workout volume generally consists of around 4 sets of 6 reps. This hits the bottom end of maximum hypertrophy, but the reduced volume will help avoid excess fatigue, enhancing recovery for the next workout. Make sure you stick to the nominated rest periods. Your muscles shouldn’t feel fully recovered before you lift the next set of your 4 x 6 supersets.

This program is a 3 Day Full Body Program, with each workout having at least 48 hours in between. Before completing this 4 week program, I’d recommend testing your body composition before and after the program on the Inbody570 machine, to track your progress and see the results for yourself! Remember, if you can’t see your targets how are you supposed to hit them!

Below is a weekly schedule outlining what this program looks like across one week. It clearly specifies what you need to do for each workout, as well as provides ideas on what to do on your days off.

Week 1 Loading: 80% of 1RM or a load you can lift for 6 perfect reps

Weeks 1-4 Tempo: 10X (one second eccentric or lowering; no pause; concentric or lifting action as fast as possible)


Day 1:

Exercise Sets Reps Rest
A Barbell Back Squat 10 3 1 min.
B1 Dip 4 6
B2 Bent-Over Barbell or Dumbbell Row 4 6 2 min.
C1 Ezy bar Skull Crusher 4 6
C2 Standing Barbell Bicep Curl 4 6 1 min.
D Hanging Leg Raise 4 10 1 min.


Day 2:

15-20 minutes of medium intensity either jogging/rower/bike/skill mill or incline walk


Day 3:

Exercise Sets Reps Rest
A Barbell or Dumbbell Bench Press 10 3 1 min.
B1 Rack Deadlift 4 6
B2 Standing Barbell Military Press 4 6 1 min.
C1 Standing Ham curl machine 4 6
C2 Ng Pulldown 4 6 1 min.
D Triceps Pressdown (or French Press) 4 10 1 min.


Day 4:

Restoration Zone for Yoga/Steam/Sauna


Day 5:

Exercise Sets Reps Rest
A Chin-Up * 10 3 1 min.
B1 Decline Barbell or Dumbbell Bench Press 4 6
B2 Glute/Ham Raise or Leg Curl 4 6 1 min.
C1 Standing Hammer curl 4 6
C2 Lunge or Step-Up * * 4 6 e/leg 1 min.
D Db Standing calf raises 4 10 1 min.

* Chin-Up – Utilize a supinated (palms up), shoulder-width hand grip * * Lunge or Step-Up – No rest between legs


Day 6: Metcon or HIIT Class


Day 7: Rest



Once you’ve finished the first week of the program, the loading on all sets of your first exercise (A1) must be increased. Here’s how it all breaks down:


Week 2: 82.5% of 1RM for all lifts


Week 3: 85% of 1RM for all lifts


Week 4: 87.5% of 1RM for all lifts


Good Luck and if you need any help or suggestions please don’t hesitate to contact me or grab me in the gym!


Written by Performance Coach Chris Muckert

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