BASI6 Plan: 6 Weeks to Elite Fitness

[01dragonslayer]

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 – Strength-Skill
Day 2 – Strength Endurance
Day 3 – Power
Day 4 – Hypertrophy

BLOCK 2 (3 Weeks)
Day 1 – Strength
Day 2 – Strength Endurance
Day 3 – Power
Day 4 – Hypertrophy

Week Schedule​

It’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. You’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. You’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. You’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.

BLOCK 1​

1 | Day 1 – 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 – 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 – 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 –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

BLOCK 2​

2 | Day 1 – 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 – 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 – 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 –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.