This program is built upon a little-known training principle called Oxford Dropsets.

It’ll help you carve a leaner, more muscular body over the next 5-weeks using a training style which has been around since the early 1990s (although you rarely see it nowadays!).

Let’s get stuck into the action.

Program length: 5 weeks.
Frequency: 4 workouts per week.
Session breakdown: You’ll be doing x30 rep dropsets on every exercise, using a combination of post-exhaust and pre-exhaust training.
Rep ranges: Moderate reps, high reps.
Muscle Busters: Dropsets, pre-exhaust.

What Are "Oxford Dropsets"?

Popular in the late 80s and early 90s, so-called “Oxford Dropsets” are a high intensity spin on traditional “Oxford sets”.

If you’re not familiar with that term, “Oxford sets” are where we perform a descending pyramid which begins with your x10 rep max weight. After completing the set you’ll take a rest period then reduce the weight by just enough to ensure you get another x10 reps on the second set, and then we repeat the process to ensure you get another x10 reps on the third set.

When we adapt this formula into “Oxford Dropsets” we are essentially just removing the rest periods, giving you a x30 rep dropset instead of three sets of x10.

Ouch!

So, after completing the first block of x10 reps with the heaviest weight you can handle, reduce it by just enough to ensure you can squeeze out another x10 reps immediately after, and then reduce again for a third block of x10 reps.

Training multiple muscle groups like this is a lot of fun, and it means you’ll be reaching “failure” across several different body parts in the same workout. This will actively force your body to build new lean muscle tissue at every opportunity, so you can expect to come out of this program a leaner, more muscular person!

NOTE: Sometimes you’ll get the weight wrong and fail to hit x10 reps (ego’s a bitch), and if this happens I want you to reduce the weight properly and start that segment of the dropset all over again.

What Is "Pre-Exhaust"?

This is where we fatigue a muscle with an isolation exercise prior to hitting a big compound lift.

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