Building strength during the 75 Medium Challenge is about smart, progressive training. Research from the National Strength and Conditioning Association confirms that progressive overload is the foundation of all strength gains.
Understanding Progressive Overload
Progressive overload means gradually increasing the demands on your muscles. Without it, your body has no reason to adapt and grow stronger.
Ways to Apply Progressive Overload
- Add weight: Increase load by 2.5-5 lbs when current weight feels easy
- Add reps: Go from 8 to 10 to 12 reps before increasing weight
- Add sets: Increase from 3 to 4 sets per exercise
- Decrease rest: Shorten rest periods from 90 to 60 seconds
💪 The 2-Rep Rule
When you can complete 2 more reps than your target on the last set, increase the weight next session.
Training Split Options
Option 1: Upper/Lower Split (4 days)
- Monday: Upper Body
- Tuesday: Lower Body
- Wednesday: Cardio/Active Recovery
- Thursday: Upper Body
- Friday: Lower Body
Option 2: Push/Pull/Legs (3-6 days)
- Push: Chest, shoulders, triceps
- Pull: Back, biceps
- Legs: Quads, hamstrings, glutes, calves
Option 3: Full Body (3 days)
- Monday: Full Body A
- Wednesday: Full Body B
- Friday: Full Body C
Phase 1: Foundation (Weeks 1-3)
Goal: Master movement patterns and establish baseline strength.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Goblet Squat | 3 | 10-12 | 90 sec |
| Dumbbell Bench Press | 3 | 10-12 | 90 sec |
| Dumbbell Row | 3 | 10-12 | 90 sec |
| Romanian Deadlift | 3 | 10-12 | 90 sec |
| Overhead Press | 3 | 10-12 | 90 sec |
| Plank | 3 | 30 sec | 60 sec |
Phase 2: Building (Weeks 4-6)
Goal: Increase workout volume and start progressive loading.
Key Changes
- Add one set to compound exercises
- Introduce supersets to increase density
- Begin tracking weekly weight progression
- Add isolation exercises for lagging areas
| Exercise | Sets | Reps | Notes |
|---|---|---|---|
| Bench Press | 4 | 8-10 | Main lift |
| Bent Over Row | 4 | 8-10 | Main lift |
| Shoulder Press | 3 | 10-12 | Accessory |
| Lat Pulldown | 3 | 10-12 | Superset |
| Bicep Curls | 2 | 12-15 | Superset |
| Tricep Pushdowns | 2 | 12-15 | Superset |
Phase 3: Strength Focus (Weeks 7-9)
Goal: Lower rep ranges, heavier weights, build peak strength.
Training Adjustments
- Reduce main lifts to 5-8 rep range
- Increase weight significantly on compound movements
- Extend rest periods to 2-3 minutes for heavy sets
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Squat | 5 | 5 | 3 min |
| Romanian Deadlift | 4 | 6-8 | 2 min |
| Leg Press | 3 | 8-10 | 90 sec |
| Walking Lunges | 3 | 10 each | 90 sec |
Expected Results
With consistent training, most people see 15-30% strength increases across major lifts over 75 days.
Home vs Gym Options
Gym Training Advantages
- Full range of equipment for progressive loading
- Barbells allow heavier compound movements
- Machines for isolation and safety
Effective Home Training
- Adjustable dumbbells: Most versatile home investment
- Resistance bands: Add progressive resistance cheaply
- Pull-up bar: Essential for back development
Essential Exercises
The American College of Sports Medicine recommends compound movements that work multiple muscle groups.
The Big 5 Compound Lifts
- Squat: King of lower body. Targets quads, glutes, core.
- Deadlift: Full body posterior chain. Builds total strength.
- Bench Press: Primary chest builder. Also hits shoulders, triceps.
- Overhead Press: Shoulder and upper body strength.
- Row: Back thickness and posture.
For nutrition guidance, check out our Diet Guide.