Efficient,

effective
programs
BY LUKE TULLOCH
About me
I'm Luke.

I'm a wine drinker, average guitar player, and

animal-lover. I have a 3-year-old daughter called
Freyja. She's a lunatic.

I've been a personal trainer for 17 years. I started

working in a gym in 2008 in Sydney, and now I
work exclusively online from Gothenburg, Sweden.

I've also attended university to study neuroscience,

started an online education business, and
delivered in-person seminars around the world.

My mission is to help serious lifters make their

training more effective without wasting time and
effort or neglecting their overall well-being.
About the programs
Chances are, you already know a lot about training. you follow quality coaches, you
understand the principles, and you've put in serious gym time. But something's missing.

The problem is information overload. With so many voices telling you how to program
your workouts, it’s easy to get stuck, constantly second-guess yourself, or jump from
one method to another every few weeks.

Meanwhile, you’ve got real-world responsibilities - work deadlines, family, social events -
that limit how much time and energy you can devote to the gym.

These programs are designed to be efficient and effective; to give a high ROI on your
effort and time.

To get the most out of these programs, watch the video below first:
→ click here
F.A.Q.
How long should I rest?

About 2-3 minutes between each set on the same muscle group.
That means on straight sets, you should rest 2-3 minutes. On supersets, you do a set on
the first exercise and during the 2-3 minute break, you do a set on the second exercise.

How many days a week should I train?

Whatever works for your schedule. I have written these as 4-day programs, but even if
you train 2, 3, or 5 days per week you can simply do each workout in sequence.

What tempo/cadence should I use?

There’s no specific tempo required. Control the weight down and lift assertively on the
way up.
RPE RIR

10 0 Could not do more reps or load

9.5 0.5 Could not do more reps, could possibly do more load

9 1 Could do 1 more rep

8.5 1.5 Could definitely do 1 more rep, chance at 2

8 2 Could do 2 more reps

7.5 2.5 Could definitely do 2 more reps, chance at 3

7 3 Could do 3 more reps

4-6 4-6 Could do 4-6 more reps

<4 Very light to light effort; warm up set

PROGRAM 1 - ASCENDING RPE
This program contains two upper and two lower days. The volume is relatively low, but
we ensure each set is highly effective for muscle growth by training very close to failure.

On the first set, stay 2 reps from failure (RPE8), and by the last set, go all out - all the way
to failure (RPE10).

I’ve utilised antagonist supersets on the upper days to ensure time efficiency. This
means opposing muscle groups are trained back-to-back.

For example:

A1. DB press. Rest 1 minute.

A2. DB row. Rest 1 minute.

When you get back to the DB press, you'll have rested those muscles for 2-3 mins.
 PROGRAM 1 - ASCENDING RPE
DAY 1 - Upper A (Horizontal Push/Pull Emphasis)

EXERCISE SETS REPS RPE

A1. Bench press 3 6-8 8, 9, 10

A2. Row 3 6-8 8, 9, 10

B1. Incline bench press 3 8-10 8, 9, 10

B2. Row (different angle or implement) 3 8-10 8, 9, 10

C1. Lateral raise 3 10-12 8, 9, 10

C2. Biceps curl 2-3 10-12 9, 10

C3. Triceps extension 2-3 10-12 9, 10

 PROGRAM 1 - ASCENDING RPE
DAY 2 - Lower A (Quad Dominant)

EXERCISE SETS REPS RPE

A. Squat 3 6-8 7, 8, 9

B. RDL or other hinge 3 6-8 7, 8, 9

C. Leg Press 3 8-10 7, 8, 9

D. Leg Curl 3 8-10 8, 9, 10

E. Calf raise 2-3 10-12 9, 10

 PROGRAM 1 - ASCENDING RPE
DAY 3 - Upper B (Vertical Push/Pull Emphasis)

EXERCISE SETS REPS RPE

A1. Overhead press 3 6-8 8, 9, 10

A2. Pull ups / pull down variation 3 6-8 8, 9, 10

B1. Flat press / push up variation 3 8-10 8, 9, 10

B2. Pull down / high row variation 3 8-10 8, 9, 10

C1. Face pulls / rear delt row 3 10-12 8, 9, 10

C2. Biceps curl 2-3 10-12 9, 10

C3. Triceps extension 2-3 10-12 9, 10

 PROGRAM 1 - ASCENDING RPE
DAY 4 - Lower B (Posterior Chain / Hamstring Emphasis)

EXERCISE SETS REPS RPE

A. Deadlift 3 6-8 7, 8, 9

B. Single leg quad (eg split squat) 3 6-8 7, 8, 9

C. Hip thrust 3 8-10 7, 8, 9

D. Leg Curl 3 8-10 8, 9, 10

E. Calf raise 2-3 10-12 9, 10

PROGRAM 2 - FULL BODY SUPERSETS
This program contains four full body days. Again, the volume is relatively low, but we
ensure each set is highly effective for muscle growth by training very close to failure.

I’ve utilised supersets again to ensure time efficiency. I’ve opted to pair mostly upper
and lower body exercises together to make the full body format work.

This program ensures high frequency, but lower per-session volume on each muscle,
meaning you go into each workout feeling mentally fresh for each movement pattern.

It’s also very flexible. If you happen to miss a training day, you won’t go several days or a
week before hitting that muscle group.
 PROGRAM 2 - FULL BODY SUPERSETS
DAY 1

EXERCISE SETS REPS RPE

A1. Squat 3 8-10 8-9

A2. Pull ups / pull down variation 3 8-10 8-9

B1. Split squat 3 8-10 8-9

B2. Seated row 3 8-10 8-9

C1. Hip thrust 3 8-10 8-9

C2. Incline press 3 8-10 8-9

 PROGRAM 2 - FULL BODY SUPERSETS
DAY 2

EXERCISE SETS REPS RPE

A1. Deadlift 3 8-10 8-9

A2. Flat press 3 8-10 8-9

B1. Reverse lunge 3 8-10 8-9

B2. DB Row 3 8-10 8-9

C1. Abs 3 8-10 8-9

C2. Lateral raise 3 8-10 8-9

 PROGRAM 2 - FULL BODY SUPERSETS
DAY 3

EXERCISE SETS REPS RPE

A1. Squat 3 8-10 8-9

A2. Chin up 3 8-10 8-9

B1. Walking lunge 3 8-10/leg 8-9

B2. Biceps 3 8-10 8-9

C1. Hamstring curl 3 8-10 8-9

C2. Triceps 3 8-10 8-9

 PROGRAM 2 - FULL BODY SUPERSETS
DAY 4

EXERCISE SETS REPS RPE

A1. RDL 3 8-10 8-9

A2. Incline press 3 8-10 8-9

B1. Leg extension 3 8-10 8-9

B2. Lateral raise 3 8-10 8-9

C1. Biceps 3 8-10 8-9

C2. Triceps 3 8-10 8-9

PROGRAM 3 - REST PAUSE SETS
This program contains two upper and two lower days. Each workout starts with some
traditional straight sets before moving into rest-pause sets. These offer similar time
efficiency to supersets without having to swap between two exercises.

Some research shows resting 3 mins between sets is better for muscle and strength
than 1 min. However, we can make up for these less effective short-rest-sets by simply
doing an extra set or two.

How to do a rest-pause set

A RP set is basically a series of mini-sets with short rest periods.

Start by doing as many reps as you can with good form until you reach failure. Put the
weight down and rest for a short period, typically 10-30 seconds. Pick the weight back
up and perform as many more repetitions as you can with good form until you reach
near failure again (it’ll probably only be a few reps this time). Repeat until you’ve
completed all your sets.
 PROGRAM 3 - REST PAUSE SETS
DAY 1 - Upper A (Horizontal Push/Pull Emphasis)

EXERCISE SETS REPS RPE

A. Flat press 3 8-10 8-9

B. Row 3 8-10 8-9

C. Incline press 5 (RP style) 10-12 10

D. Row (different angle or implement) 5 (RP style) 10-12 10

E. Lateral raise 5 (RP style) 10-12 10

F. Biceps curl 5 (RP style) 10-12 10

G. Triceps extension 5 (RP style) 10-12 10

 PROGRAM 3 - REST PAUSE SETS
DAY 2 - Lower A (Quad Dominant)

EXERCISE SETS REPS RPE

A. Squat 3 8-10 8-9

B. Hinge 3 8-10 8-9

C. Leg Press 5 (RP style) 10-12 10

D. Leg Curl 5 (RP style) 10-12 10

E. Calf raise 5 (RP style) 10-12 10

 PROGRAM 3 - REST PAUSE SETS
DAY 3 - Upper B (Vertical Push/Pull Emphasis)

EXERCISE SETS REPS RPE

A. Overhead press 3 8-10 8-9

B. Pull ups / pull down 3 8-10 8-9

C. Flat press/ push up 5 (RP style) 10-12 10

D. Pulldown / high row 5 (RP style) 10-12 10

E. Face pulls / rear delt row 5 (RP style) 10-12 10

F. Biceps curl 5 (RP style) 10-12 10

G. Triceps extension 5 (RP style) 10-12 10

 PROGRAM 3 - REST PAUSE SETS
DAY 4 - Lower B (Posterior Chain / Hamstring Emphasis)

EXERCISE SETS REPS RPE

A. Deadlift 3 8-10 8-9

B. Single leg quad (eg split squat) 3 8-10 8-9

C. Hip thrust 5 (RP style) 10-12 10

D. Leg Curl 5 (RP style) 10-12 10

E. Calf raise 5 (RP style) 10-12 10

PROGRAM 4 - ESCALATING DENSITY
This program is based on Charles Staley’s EDT training, but I’ve modified it somewhat.
It’s a time-based training method focused on maximising the amount of work done
within a specific timeframe.

You have two exercises to alternate between within a given time limit. You can rest as
long as you need between sets.

Use a weight you can lift for 10 reps. Start your sets at around 6RPE (4 reps from
failure). Count the total number of reps you accrue for each exercise over the time
period.

The primary goal is to increase the "density" of your training over time. This means trying
to perform more total reps for the same exercises and weight within the same time
block in subsequent workouts.
 PROGRAM 4 - ESCALATING DENSITY
DAY 1

EXERCISE TIME LOAD, REPS, RPE

A1. Incline press Use a 10RM load

15 minutes Start at 6RPE, do not
A2. Row exceed 9RPE

B1. Flat press Use a 10RM load

10-15 minutes Start at 6RPE, do not
B2. Row exceed 9RPE

C1. Biceps Use a 10RM load

10 minutes Start at 6RPE, do not
C2. Triceps exceed 9RPE
 PROGRAM 4 - ESCALATING DENSITY
DAY 2

EXERCISE TIME LOAD, REPS, RPE

A1. Squat Use a 10RM load

15 minutes Start at 6RPE, do not
A2. Lateral raise exceed 9RPE

B1. RDL Use a 10RM load

10-15 minutes Start at 6RPE, do not
B2. Abs exceed 9RPE

C1. Leg extension Use a 10RM load

10 minutes Start at 6RPE, do not
C2. Calves exceed 9RPE
 PROGRAM 4 - ESCALATING DENSITY
DAY 3

EXERCISE TIME LOAD, REPS, RPE

A1. Overhead press Use a 10RM load

15 minutes Start at 6RPE, do not
A2. Pull up / pull down exceed 9RPE

B1. Flat press Use a 10RM load

10-15 minutes Start at 6RPE, do not
B2. Rear delt exceed 9RPE

C1. Biceps Use a 10RM load

10 minutes Start at 6RPE, do not
C2. Triceps exceed 9RPE
 PROGRAM 4 - ESCALATING DENSITY
DAY 4

EXERCISE TIME LOAD, REPS, RPE

A1. Leg press Use a 10RM load

15 minutes Start at 6RPE, do not
A2. Lateral raise exceed 9RPE

B1. RDL Use a 10RM load

10-15 minutes Start at 6RPE, do not
B2. Abs exceed 9RPE

C1. Leg curl Use a 10RM load

10 minutes Start at 6RPE, do not
C2. Calves exceed 9RPE
QUESTIONS?
Hope you enjoy the programs.

If you have any questions or comments, please

reach out. I read and reply to every message.

Email: luke@[Link]

Instagram: @_luketulloch

Website: [Link]