RuskiMaxxing
Year 1 is free
The best of strength, muscle and power training condensed into one beginner plan. Three days a week. Fifty-two weeks. Every set planned for you, every PR tracked.
Download free See the program
The best of strength, muscle and power training condensed into one beginner plan. Three days a week. Fifty-two weeks. Every set planned for you, every PR tracked.
Download free See the programGuess what?
You're not special.
You don't wanna be special. Special is a guy with one leg, and he still probably deadlifts more than you because he wants it more than you.
You don't need a special program. You need consistency and time doing the lifts.
Come back after a year and show me 200-300 lbs on your total and 15 lbs more on your frame. Then we can talk about a specialized program.
Didn't get those results? Eat and rest better, and do it again.
Hit those numbers?
Year 2 is built from your Year 1.
Conjugate training for beginners: undulating periodization plus the work of Verkhoshansky, Siff and Prilepin, with plyometrics built into every session. A beginner doesn't need more than this, just the consistency to do it.
Heavy, Light and Variations days, e.g. Mon / Wed / Fri. That's all you need for major progress in your first year.
Four 12-week cycles, each ending in a test week, then a transition and a full deload.
Weight and reps come from your own training maxes. Change what differed, tick Done, save.
Estimated 1RM plus rep maxes from 1 to 12 for every lift and variation, with a "New PR!" when you hit one.
Every percentage is of that lift's own training max, so each cycle builds on your last test.
| Cycle week | Phase | Main-lift intensity |
|---|---|---|
| 1-3 | Accumulation: build muscle and work capacity | 60-75% |
| 4 | Deload | 60% |
| 5-7 | Transmutation: turn muscle into strength | 65-82.5% |
| 8 | Deload | 65% |
| 9-10 | Realization: heavy, low-rep strength | 67.5-90% |
| 11 | Taper: volume cut, intensity kept | 65-80% |
| 12 | Test: new maxes on every main lift, variation and jump | new maxes |
Box jump. Heavy squat and bench. Row, face pull, curl.
Broad jump, med ball pass. Light squat, heavy overhead press, deadlift. Chin-up, back extension, plank.
Rotating plyos and squat / bench / deadlift variations every 3-week block, conjugate style.
Box, broad and vertical jump targets worked out from your height, from Beginner to Elite.
The same program, logging and PR tracking on desktop and phone.
Year 1 is free on every platform. No account needed. Your log stays on your device.
The core program: squat, bench, deadlift, overhead press and plyometrics.
Everything in RuskiMaxxing, plus the snatch and clean & jerk.
Open the file on your phone. Android will ask you to allow "install unknown apps" once.
Download .apkOpen the file on your phone. Android will ask you to allow "install unknown apps" once.
Download .apkPrefer the source? It's all open on GitHub (Supertotal).
Year 1 gives a beginner everything they need. When enough lifters finish it, Year 2 gets built, and it gets built from the training people actually log in Year 1: what moved, what stalled, and what worked.
Want it? Start Year 1 now, and turn on cloud backup so your year counts.
The full 52-week program on every platform, no account and no catch.
Planned for when there's enough interest, and shaped by Year 1 results.
Lose your phone, keep your year. Log in on a new device and everything comes back: training log, PRs, bodyweight, body fat and settings.
Optional. Renews yearly, with a reminder email before it does. Cancel online any time, and get a full refund of any charge within 30 days. If a plan lapses, nothing is deleted. Backups just pause.
Create a free account Log inIn the app, open Cloud backup and follow the link to sign up or log in.