Introducing the Q Program!

The Q Program is structured over a total of 4 weeks, with the 5th week serving as a deload week. This program is flexible enough to be used for both bulking and dieting.

All accessory exercises, except for the main training, should not exceed RIR 1 (no reaching failure), and for exercises with a specified RIR, make sure to adhere to those numbers. All main exercises are based on your 1RM with proper form, and if you can't measure your 1RM, you can use a 1RM calculator to estimate.

ㅤ

RIR for Accessory Training

• Pushing (chest, shoulder press, triceps): RIR 2
• Pulling (back, biceps, rear shoulders): RIR 1
• Lateral Raises: Reaching failure is recommended.

RIR Definitions:

• RIR 1: Stop when you can do 1 more rep.
• RIR 2: Stop when you can do 2 more reps.

Complete your training within 1 hour and 30 minutes.