Project X is broken down into three repeating blocks of weekly microcycles following a linear periodized scheme, where weights increase and reps decrease every week.
The program starts with 30 reps per set in Week 1. Over the next three weeks, rep counts are systematically cut in half – 15 reps per set in Week 2, 8 reps in Week 3, 4 reps in Week 4 – while training loads get proportionally heavier. This 30-15-8-4 cycle repeats in Weeks 5-8 and 9-12, except that in these blocks you’ll be stronger and using bigger weights. The gains will come fast and furious!