One Example of a Damon Hayhow Program

1. Weight training means training to lift more weight. End of discussion.
2. Weight training programs should prescribe the weights to lift; not reps.
3. Reps are a function of the weight lifted. Always do as many as possible. That means training to failure.
4. Progress on the big compound exercises are all that matters. If they aren’t progressing, your progress on little isolation exercises is irrelevant.
5. The first set is the only set that really matters. It should always be your best set. And if your best set does not improve, you did not improve.
6. Training volume and frequency should be the least possible for maximum gain.
7. No program structure (volume, frequency, intensity mix) delivers optimal strength gains longer than 4-8 weeks. Program structures should be radically changed every 4-6 weeks.

The structure is, essentially, a 3 split (chest+back, shoulders+arms, legs), performed 3 days per week. But deadlifts and squats are overlaid on top, alternating every second workout, removing secondary exercises when they are present. Also, all major exercises alternate between heavier and lighter loads, which both step up every rotation. Confused? No need. I built the program in Recomposer so all I need to do is select it and every workout is instantly generated with every weight to lift on every set, and every rep target calculated based on previous performances. Alternatively, you can spend a couple of hours writing it into an excel spreadsheet and working out all the loads.

NOTE 2: sets refer to work sets only. Significant numbers of warm up sets are required.

DAY 1
WORKOUT 1
Bench Press – BB set 1: 80% set 2: 88%
Bench Press – Lock Out set 1: 80%
Bench Press – DB set 1: 65% set 2: 75%
Chin Up – Close (weight inc. bodyweight) set 1: 65% set 2: 75%
Row – BB set 1: 65% set 2: 75%

DAY 2 – REST

DAY 3
WORKOUT 1
Deadlift set 1: 78%
Deadlift – High Rack set 1: 80%
Press – BB Seated set 1: 70% set 2: 78%
Curl – DB Incline set 1: 70% set 2: 75%
Tricep Pushdown set 1: 65% set 2: 75%

DAY 4 – REST

DAY 5
WORKOUT 1
Calf Raise – Standing set 1: 65% set 2: 70% set 3: 75%
Leg Extension set 1: 60% set 2: 70%
Leg Curl – Lying set 1: 60% set 2: 70%
Leg Press set 1: 60% set 2: 70%

DAY 6 – REST

DAY 7 – REST

DAY 8
WORKOUT 1
Bench Press – BB set 1: 70% set 2: 78%
Squat – BB Back set 1: 75% set 2: 85%
squat – bb lockout set 1: 85%
Chin Up – Close (weight inc. bodyweight) set 1: 70% set 2: 80%

DAY 9 – REST

DAY 10
WORKOUT 1
Press – BB Seated set 1: 80% set 2: 88%
Press – BB Standing set 1: 70%
Lateral Raise – Side set 1: 70% set 2: 75%
Curl – DB Incline set 1: 70% set 2: 75%
Tricep Pushdown set 1: 65% set 2: 75%
Curl – BB set 1: 70% set 2: 75%
Bench Press – Closegrip set 1: 70% set 2: 75%

DAY 11 – REST

DAY 12
WORKOUT 1
Deadlift set 1: 83%
Deadlift – High Rack set 1: 85%
Leg Press set 1: 70% set 2: 80%

DAY 13 – REST

DAY 14 – REST

DAY 15
WORKOUT 1
Bench Press – BB set 1: 85% set 2: 93%
Bench Press – Lock Out set 1: 85%
Bench Press – DB set 1: 70% set 2: 80%
Chin Up – Close (weight inc. bodyweight) set 1: 73% set 2: 80%
Row – BB set 1: 73% set 2: 80%

DAY 16 – REST

DAY 17
WORKOUT 1
Press – BB Seated set 1: 75% set 2: 83%
Squat – BB Back set 1: 80% set 2: 90%
squat – bb lockout set 1: 90%
Curl – DB Incline set 1: 75% set 2: 80%
Tricep Pushdown set 1: 70% set 2: 80%

DAY 18 – REST

DAY 19
WORKOUT 1
Calf Raise – Standing set 1: 70% set 2: 75% set 3: 80%
Leg Extension set 1: 68% set 2: 78%
Leg Curl – Lying set 1: 68% set 2: 78%
Leg Press set 1: 68% set 2: 78%

DAY 20 – REST

DAY 21 – REST

DAY 22
WORKOUT 1
Bench Press – BB set 1: 75% set 2: 83%
Deadlift set 1: 93%
Deadlift – High Rack set 1: 95%
Chin Up – Close (weight inc. bodyweight) set 1: 80% set 2: 90%

DAY 23 – REST

DAY 24
WORKOUT 1
Press – BB Seated set 1: 85% set 2: 93%
Press – BB Standing set 1: 80%
Lateral Raise – Side set 1: 75% set 2: 80%
Curl – DB Incline set 1: 75% set 2: 80%
Tricep Pushdown set 1: 70% set 2: 80%
Curl – BB set 1: 75% set 2: 80%
Bench Press – Closegrip set 1: 75% set 2: 80%

DAY 25 – REST

DAY 26
WORKOUT 1
Squat – BB Back set 1: 85% set 2: 95%
squat – bb lockout set 1: 95%
Leg Press set 1: 78% set 2: 88%

DAY 27 – REST

DAY 28 – REST