4-day upper/lower split, volume, intensity and RPE

Training Q&A [Moderated]
1

My current training is organized as ;

Monday : Bench intensity, press volume
Tuesday : squat intensity, deadlift volume
Thursday : press intensity, bench volume
Friday : deadlift intensity, squat volume

Jordan said that the driver for progress are volume, average % 1RM for the volume and practice of 1RM effort .

  1. What would be a good starting point (or range) for volume and average %1RM for such an organization of training?

  2. how would this volume look when organised in terms of RPE ?

  3. This is more of a suggestion but would the red book educate the reader how to organize a week’s training plan based on life demands ? Eg: how would this training look if I had to squeeze it into 3 days or if I had to split Tuesday work into Tuesday and Wednesday?
    I ask because I understand that the fatigue going into a set determines the body’s response to it.

2

It sounds like you’re asking us to give specific recommendations to make your current training organization “fit” the way we tend to do things.

Have you read the Bridge eBook or looked at any of our templates? They generally reflect our recommendations, and may be a better way for you to see how this works out.

3

Guess this is another failed attempt at understanding the BBM method of programming. I did read the bridge 1.0 several times but I struggle to understand the underlying principle. RPE component makes it even more complex. I quoted my training plan because it is at hand. I could as well use the 3 day HLM as a template too. But the intention is to understand how it works underneath.