Here is an example of a five-day schedule:

Mon-Wed-Fri

Military Press Dumbbell Press

Weighted-chin-up

Tuesday-Thursday

Bent-Over Row

Dead lift

Squat

Pavel recommends taking five minute breaks in-between each set to maximize strength. Since we want to focus on building big muscles, I am going to have you take two-minute breaks between each set. Similar to EDT, the exercises will be done in Antagonistic fashion.

Here is how the sets will breakdown. Do five reps on the first set. Even if you can do more, stop at five. On the second set, shoot for seven reps. When you can nail seven reps on the second set, increase the weight by 5% at the next workout. Otherwise, stay at the same weight until you complete seven reps on set number two. Do not worry if the prospect of only doing a few sets at each workout sounds unappealing. After a month of EDT, you will welcome the lower volume workouts. What you like does not really matter anyway. Serious trainees want results and the back-to-back combo of EDT-PTP will deliver just that! Stick with PTP for four to six weeks. At that point it will be time to ramp up the volume and intensity again and plug into another EDT workout.

By combing EDT and PTP into an 8-10 week training cycle, you are taking advantage of one of the most effective training concepts in the world known as periodization. Top strength coach Tudor Bompa popularized the concept of periodization. Basically, with periodization you breakdown the entire year into training quarters. For example, an athlete might spend four months working on muscular endurance by working in the 12-15-rep range. Then spend another four months on hypertrophy, by working in the 6-8-rep range. Then finally spend the last four months of the year working on brute strength in the 1-3 rep range. Looks great on paper. However, there are two major drawbacks. One, four months is a long time to spend on one area of training. For many trainees, four months of 12-15 reps per exercise will get old real fast. Number two, your body will adapt to what you subject it to. In four months of doing endurance work, you will become very good at endurance work. However, after four months of doing brute strength work, you will probably lose the benefits of the endurance work that you did earlier in the year. Thus, instead of breaking training down over the course of several months, condense the periods and do much smaller cycles such as four weeks instead of four months. That is precisely what we are doing with the EDT-PTP.