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by Christian Thibaudeau

Basi6 is a six-week boot camp to prepare you for T Nation apex training programs.

BLOCK 1 (3 Weeks)

Day 1 â€“ Strength-Skill

Day 2 â€“ Strength Endurance

Day 3 â€“ Power

Day 4 â€“ Hypertrophy

BLOCK 2 (3 Weeks)

Day 1 â€“ Strength

Day 2 â€“ Strength Endurance

Day 3 â€“ Power

Day 4 â€“ Hypertrophy

Week Schedule

Itâ€™s best to train on the following Mon/Wed/Fri/Sat schedule:

Day

Workout

Mon

Day-1 Workout

Tue

Off

Wed

Day-2 Workout

Thu

Off

Fri

Day-3 Workout

Sat

Day-4 Workout

Sun

Off

Repetition Style Guide

Normal: Do the concentric as fast as possible. Youâ€™ll get less explosive as fatigue sets in, but keep trying to accelerate. Do the eccentric in roughly 3 seconds.

Normal 5/1: Do the concentric as fast as possible. Youâ€™ll get less explosive as fatigue sets in, but keep trying to accelerate. Do the eccentric in 5 seconds. Hold in the bottom for 1 second.

Normal Peak 2: Do the concentric as fast as possible. Youâ€™ll get less explosive as fatigue sets in, but keep trying to accelerate. Do the eccentric in roughly 3 seconds. Hold peak contraction for 2 seconds.

Rhythmic: Imagine being a piston where the movement speed is relatively rapid and constant. The concentric and eccentric are about the same rate.

Sprint: Go as fast/hard as possible for the prescribed duration.

Walking: Go at the same speed you would normally walk for carry exercises.

Explosive: Do the movement with the intent to be as violently fast as possible.

1 | Day 1 â€“ Strength-Skill

Do all the sets of an exercise before moving to the next exercise.

Rest the prescribed time between sets.

Use the listed submaximal percentages for loads.

Focus on perfect technique.

Stay tight at all times.

Exercise

Rep Style

Rest Periods

A.

Squat

Normal

2-3 min

B.

Bench Press

Normal

2-3 min

C.

Deadlift

Normal

2-3 min

D.

Pendlay Row

Normal

2-3 min

Set/Rep Progression

Week 1

Week 2

Week 3

A.

5 x 3, 80%

5 x 4, 80%

5 x 5, 80%

B.

5 x 3, 80%

5 x 4, 80%

5 x 5, 80%

C.

5 x 3, 80%

5 x 4, 80%

5 x 5, 80%

D.

5 x 3, 80%

5 x 4, 80%

5 x 5, 80%

1 | Day 2 â€“ Strength Endurance

Do A1-2, B1-2, and C1-2 as circuits with minimal rest between paired exercises.

Rest the prescribed time between circuit rounds.

Focus on perfect technique.

Stay tight at all times.

Exercise

Rep Style

Rest Periods

A1.

Split Squat

Normal

15-20 sec

A2.

Prowler/Sled Pushing

Walking

2-3 min

B1.

Dumbbell Clean & Press

Normal

15-20 sec

B2.

Dumbbell Overhead Walk

Walking

2-3 min

C1.

Romanian Deadlift

Normal

15-20 sec

C2.

Kettlebell Swing

Rhythmic

2-3 min

Set/Rep Progression

Week 1

Week 2

Week 3

A1.

2 x 10/leg

3 x 10/leg

2 x 15/leg

A2.

2 x 130 ft

2 x 130 ft

2 x 200 ft

B1.

2 x 10

3 x 10

2 x 15

B2.

2 x 130 ft

2 x 130 ft

2 x 200 ft

C1.

2 x 10

3 x 10

2 x 15

C2.

2 x 1 min

3 x 1 min

2 x 90 sec

1 | Day 3 â€“ Power

Do A1-2, B1-2, and C1-2 as circuits with minimal rest between paired exercises.

Rest the prescribed time between circuit rounds.

Accelerate during the concentric.

Focus on perfect technique.

Stay tight at all times.

Exercise

Rep Style

Rest Periods

A1.

Vertical Jump

Explosive

1 min

A2.

Trap-Bar Squat for Speed

Explosive

2-3 min

B1.

Medicine Ball Push-Press Throw

Explosive

1 min

B2.

Dumbbell Push Press

Explosive

2-3 min

C1.

Broad Jump with Reset

Explosive

1 min

C2.

Prowler/Sled Sprint

Sprint

2-3 min

Set/Rep Progression

Week 1

Week 2

Week 3

A1.

3 x 51

4 x 51

4 x 51

A2.

3 x 5, 50%

4 x 4, 50%

4 x 5, 50%

B1.

3 x 5, 8-12 lb

4 x 4, 8-12 lb

4 x 5, 8-12 lb

B2.

3 x 5

4 x 5

4 x 5

C1.

3 x 51

4 x 51

4 x 51

C2.

3 x 65 ft, 20% BW2

4 x 65 ft, 20% BW2

4 x 65 ft, 20% BW2

1Do the first 2 reps at 80% effort and the last 3 reps at 100% effort.2Body Weight (Use 20% of your body weight for the load.)

1 | Day 4 â€“Hypertrophy

Do all the sets of an exercise before moving to the next exercise.

Rest the prescribed time between sets.

Focus on perfect technique.

Stay tight at all times.

Exercise

Rep Style

Rest Periods

A.

Hack Squat or Leg Press

Norma 5/1l

2-3 min

B.

Chest Press

Normal 5/1

2-3 min

C.

Seated Row

Normal

2-3 min

D.

EZ-Bar Curl

Normal Peak 2

1-2 min

E.

Triceps Pressdown

Normal

1-2 min

F.

Dumbbell Lateral Raisel

Normal

1-2 min

Set/Rep Progression

Week 1

Week 2

Week 3

A.

3 x 6

3 x 8

3 x 10

B.

3 x 6

3 x 8

3 x 10

C.

3 x 6

3 x 8

3 x 10

D.

3 x 8-10

4 x 8-10

5 x 8-10

E.

3 x 8-10

4 x 8-10

5 x 8-10

F.

3 x 8-10

4 x 8-10

5 x 8-10

2 | Day 1 â€“ Strength

Ramp the weight up over five sets to your prescribed max weight (XRM = X-Rep Maximum).

Do all the sets of an exercise before moving to the next exercise.

Rest the prescribed time between sets.

Focus on perfect technique.

Stay tight at all times.

Exercise

Rep Style

Rest Periods

A.

Squat

Normal

2-3 min

B.

Bench Press

Normal

2-3 min

C.

Deadlift

Normal

2-3 min

D.

Pendlay Row

Normal

2-3 min

Set/Rep Progression

Week 1

Week 2

Week 3

A.

Ramp 5RM

Ramp 4RM

Ramp 3RM

B.

Ramp 5RM

Ramp 4RM

Ramp 3RM

C.

Ramp 5RM

Ramp 4RM

Ramp 3RM

D.

Ramp 5RM

Ramp 4RM

Ramp 3RM

2 | Day 2 â€“ Strength Endurance

Do A1-3, B1-3, and C1-3 as circuits with minimal rest between paired exercises.

Rest the prescribed time between circuit rounds.

Focus on perfect technique.

Stay tight at all times.

Exercise

Rep Style

Rest Periods

A1.

Split Squat

Normal

15-20 sec

A2.

Prowler/Sled Pushing

Walking

15-20 sec

A3.

Air Squat

Rhythmic

3-4 min

B1.

Dumbbell Clean & Press

Normal

15-20 sec

B2.

Dumbbell Overhead Walk

Walking

15-20 sec

B3.

Dumbbell Lateral Raise

Walking

3-4 min

C1.

Romanian Deadlift

Normal

15-20 sec

C2.

Leg Curl

Normal

15-20 sec

C3.

Kettlebell Swing

Rhythmic

2-3 min

Set/Rep Progression

Week 1

Week 2

Week 3

A1.

2 x 10/leg

3 x 10/leg

2 x 15/leg

A2.

2 x 130 ft

2 x 130 ft

2 x 200 ft

A3.

2 x Max

3 x Max

2 x Max

B1.

2 x 10

3 x 10

2 x 15

B2.

2 x 130 ft

2 x 130 ft

2 x 200 ft

B3.

2 x 8-10

3 x 8-10

2 x 10-12

C1.

2 x 10

3 x 10

2 x 15

C2.

2 x 10

3 x 10

2 x 15

C3.

2 x 1 min

3 x 1 min

2 x 90 sec

2 | Day 3 â€“ Power

Do A1-2, B1-2, and C1-2 as circuits with minimal rest between paired exercises.

Rest the prescribed time between circuit rounds.

Accelerate during the concentric.

Focus on perfect technique.

Stay tight at all times.

Exercise

Rep Style

Rest Periods

A1.

Hurdle Jump

Explosive

1 min

A2.

Trap-Bar Jump Squat with Reset

Explosive

2-3 min

B1.

Medicine Ball Push-Press Throw

Explosive

1 min

B2.

Bar Push Press

Explosive

2-3 min

C1.

Broad Jump with Reset

Explosive

1 min

C2.

Prowler/Sled Sprint

Sprint

2-3 min

Set/Rep Progression

Week 1

Week 2

Week 3

A1.

3 x 5

4 x 5

4 x 5

A2.

3 x 5, 20%

4 x 4, 20%

4 x 5, 20%

B1.

3 x 5, 8-12 lb

4 x 4, 8-12 lb

4 x 5, 8-12 lb

B2.

3 x 5

4 x 5

4 x 5

C1.

3 x 5

4 x 5

4 x 5

C2.

3 x 65 ft, 20% BW1

4 x 65 ft, 20% BW1

4 x 65 ft, 20% BW1

1Body Weight (Use 20% of your body weight for the load.)

2 | Day 4 â€“Hypertrophy

Do all the sets of an exercise before moving to the next exercise.

Rest the prescribed time between sets.

Use single and double rest/pause techniques for weeks 2 and 3, respectively.

Focus on perfect technique.

Accelerate during the concentric.

Stay tight at all times.

Exercise

Rep Style

Rest Periods

A.

Hack Squat or Leg Press

Normal

2-3 min

B.

Chest Press

Normal

2-3 min

C.

Seated Row

Normal

2-3 min

D.

EZ-Bar Curl

Normal

1-2 min

E.

Triceps Pressdown

Normal

1-2 min

F.

Dumbbell Lateral Raisel

Normal

1-2 min

Set/Rep Progression

Week 1

Week 2

Week 3

A.

3 x 8-10

3 x 8-101

3 x 8-102

B.

3 x 8-10

3 x 8-101

3 x 8-102

C.

3 x 8-10

3 x 8-101

3 x 8-102

D.

3 x 8-10

3 x 8-101

3 x 8-102

E.

3 x 8-10

3 x 8-101

3 x 8-102

F.

3 x 8-10

3 x 8-101

3 x 8-102

1Single Rest/Pause

Do 8-10 reps close to failure.

Rest 15-20 seconds.

Do as many reps as possible.

2Double Rest/Pause

Do 8-10 reps close to failure.

Rest 15-20 seconds.

Do as many reps as possible.

Rest 15-20 seconds.

Do as many reps as possible.

If you need any help, Iâ€™m here for you!

Hi Coach,

I have a question about the â€śLoadâ€ť. On the â€śStrength Enduranceâ€ť what should my loads be for the A1 to C2. I would guess 50% of 1 rep max. On the â€śPowerâ€ť B2 and C2? And â€śHypertrophyâ€ť A – F?Thanks, Chris

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