Egan Method
The Egan Method is a way of training for sport or general strength that emphasizes Size, Strength & Speed through periodization.
This is accomplished by combining ideology from the Soviet Union, Silver era of Bodybuilding and modern strength sports such as PowerLifting, Strongman and Olympic Weightlifting with a strong emphasis on the conjugate system developed by the Soviet Union and made popular by Louie Simmons of West Side Barbell Club.
Training this way works
Size, Strength & Speed are our goals. We add size using high rep sets and cluster sets.
We use max effort to improve our absolute strength. A.S. Prilepins chart shows 4 lifts above 90% to be optimal, however science has shown that if you train the same exercise above 90% for more than 3 consecutive weeks you will become fatigued. Therfore, you must switch exercises every week to avoid becoming fatigued when training above 90%.
We use dynamic effort to increase our rate of force output. The Egan Method loosely follows A.S. Prilepins chart on dynamic effort day but we use lower volume and then do an AMRAP to make the volume up.
let’s get to the program.
First up is Dynamic Effort
In the Egan Method we start every workout with The Egan Warm-up.
Day 1
The first training day of the week is dynamic effort day for Olympic lifts & squat, after the Egan Warm-up we do a Snatch variation. This will be with 65-90% of your 1 rep max done in 3 week waves. Reps and sets will very and are explained here.
The next exercise in The Egan Method is some variant of the clean done with the same set & rep scheme as the snatch. If you are focused on Olympic Weightlifting then you should clean & jerk.
After cleans, it’s time to squat. Choose any variant of front squat or back squat. You will use between 65% and 90% of your 1 rep max done in 3 week waves just like snatch and cleans.
Next we move to a variant of hip hinge. Here we alternate between a variant of goodmorning and stiff leg deadlift or RDL. We will rotate exercises every 3-6 weeks. Reps and sets will be explained below.
Day 2
The next day is dynamic effort press day plus back and arms. After the Egan Warm-up we do a pressing movement. This can be any pressing movement from flat bench to behind the neck push press. Reps and sets are the same as squats.
Next is a rowing exercise, anything from Pendlay rows to seated cable rows will work. We rotate this exercise every 3-6 weeks.
Now it’s triceps. Here we rotate between all variations of tricep extensions and tricep presses. We do these in 3 week waves using the same weight while adding reps. We generally rotate this exercise every 3-6 weeks.
For biceps follow the same set and rep scheme as you did with triceps. A lot of athletes skip biceps believing they aren’t needed for sport. I believe having strong biceps and bicep tendons is crucial to longevity. As Mark Bell of SuperTraining gym in Sacramento CA says, Strength is never a weakness.
Day 3
The next day we have a day off. You can do active recovery on this day. The Egan Warm-up works great for this.
Now for Max Effort
In The Egan Method, just like Louie Simmons of West Side Barbell Club says, we rotate exercises every week. This will allow you to max out every week without accumulating fatigue.
Day 4
First up is a snatch variation. Use a different variation than you used on dynamic effort day and work up to a 1 rep max. Try for a small PR every week on a new variation.
Next is the clean, or clean & jerk if you are more Olympic Weightlifting focused. Again work up to a 1 rep max using a different variation than you did in the previous clean workout.
Now it’s time for either a squat or deadlift variant. You should alternate between the two. For squats you could do anything from a zercher squat, front squat or any type of back squat.
For deadlift you could do any type of deadlift, heavy stone lifting or even heavy sandbags. Just make sure you go for a 1 rep max, then take 20% of the weight off and go for a rep record.
Last is reverse hyper extensions, do 4 sets of 25 reps with your back squat 1 rep max. The squat max you should use is the one you are strongest at as long as it is at or below parallel.
Day 5
The next workout for the week is max effort press plus back and arms. After completing The Egan Warm-up work up to a 1 rep max on any pressing movement other than the one you did on day 2. Next take 20% of the weight off and go for a rep record.
After that do any variant of pull down or weighted pull up. Make sure to rotate this exercise every 3-6 week to avoid accumulated fatigue.
Next up is triceps. On this tricep day we rotate between tricep push downs of all types and dips. Again make sure to switch exercises every 3-6 weeks to avoid accumulated fatigue.
For biceps do any bicep exercise other than the one you did on day two. If you are feeling fatigued you can skip this exercise to aid in recovery.
General Physical Preparedness (GPP)
Day 6
We call day 6 GPP day but this day is more about carrying heavy things and core stability. We’ll rotate farmers carry, front load carry, suitcase carry and pushing or pulling a sled or wheelbarrow. This is also the day we’ll do hill sprints or practice throwing.
Day 7
Day 7 we have another day off.
Egan Method Program
Week 1
Day 1
Snatch variant 65% 4×3
Clean variant 65% 3×2
Squat variant 65% 7×3 30 seconds rest +AMRAP
Hip hinge 5×5
Day 2
Press variant 65% 7×3 30 seconds rest +AMRAP
Row variant 9×3 30 seconds rest 7 rep max
Tricep extensions/press 3×5 x2 +AMRAP
Bicep curls 3×5 x2 +AMRAP
Day 3
Off
Day 4
Snatch variant 1 rep max
Clean variant 80% 2×2
Squat/Deadlift variant 1 rep max +AMRAP -20%
Reverse hyper extensions 4×25
Day 5
Press variant 1 rep max +AMRAP -20%
Lat pull downs 9×3 30 seconds rest 7 rep max
Tricep push downs/dips 3×5 x2 +AMRAP
Bicep curls 3×5 x2 +AMRAP
Day 6
GPP
Day 7
OFF
Week 2
Day 1
Snatch variant 75% 4×2
Clean variant 75% 3×2
Squat variant 75% 5×3 30 seconds rest +AMRAP
Hip hinge 5×5
Day 2
Press variant 75% 5×3 30 seconds rest +AMRAP
Row variant 7×3 30 seconds rest 7 rep max
Tricep extensions/press 3×7 x2 +AMRAP
Bicep curls 3×7 x2 +AMRAP
Day 3
Off
Day 4
Snatch variant 80% 2×2
Clean variant 1 rep max
Squat/Deadlift variant 1 rep max +AMRAP -20%
Reverse hyper extensions 4×25
Day 5
Press variant 1 rep max +AMRAP -20%
Lat pull downs 7×3 30 seconds rest 7 rep max
Tricep push downs/dips 3×7 x2 +AMRAP
Bicep curls 3×7 x2 +AMRAP
Day 6
GPP
Day 7
OFF
Week 3
Day 1
Snatch variant 85% 5×1
Clean variant 85% 3×1
Squat variant 85% 3×3 30 seconds rest +AMRAP
Hip hinge 5×5
Day 2
Press variant 85% 3×3 30 seconds rest +AMRAP
Row variant 5×3 30 seconds rest
Tricep extensions/press 3×9 x2 +AMRAP
Bicep curls 3×9 x2 +AMRAP
Day 3
Off
Day 4
Snatch variant 1 rep max
Clean variant 80% 2×2
Squat/Deadlift variant 1 rep max +AMRAP -20%
Reverse hyper extensions 4×25
Day 5
Press variant 1 rep max +AMRAP -20%
Lat pull downs 5×3 30 seconds rest 7 rep max
Tricep push downs/dips 3×9 x2 +AMRAP
Bicep curls 3×9 x2 +AMRAP
Day 6
GPP
Day 7
OFF
Week 4
Day 1
Snatch variant 70% 4×3
Clean variant 70% 3×2
Squat variant 70% 7×3 30 seconds rest +AMRAP
Hip hinge 5×5
Day 2
Press variant 70% 7×3 30 seconds rest +AMRAP
Row variant 9×3 30 seconds rest 7 rep max
Tricep extensions/press 3×5 x2 +AMRAP
Bicep curls 3×5 x2 +AMRAP
Day 3
Off
Day 4
Snatch variant 1 rep max
Clean variant 80% 2×2
Squat/Deadlift variant 1 rep max +AMRAP -20%
Reverse hyper extensions 4×25
Day 5
Press variant 1 rep max +AMRAP -20%
Lat pull downs 9×3 30 seconds rest 7 rep max
Tricep push downs/dips 3×5 x2 +AMRAP
Bicep curls 3×5 x2 +AMRAP
Day 6
GPP
Day 7
OFF
Week 5
Day 1
Snatch variant 80% 4×2
Clean variant 80% 3×2
Squat variant 80% 5×3 30 seconds rest +AMRAP
Hip hinge 5×5
Day 2
Press variant 80% 5×3 30 seconds rest +AMRAP
Row variant 7×3 30 seconds rest 7 rep max
Tricep extensions/press 3×7 x2 +AMRAP
Bicep curls 3×7 x2 +AMRAP
Day 3
Off
Day 4
Snatch variant 80% 2×2
Clean variant 1 rep max
Squat/Deadlift variant 1 rep max +AMRAP -20%
Reverse hyper extensions 4×25
Day 5
Press variant 1 rep max +AMRAP -20%
Lat pull downs 7×3 30 seconds rest 7 rep max
Tricep push downs/dips 3×7 x2 +AMRAP
Bicep curls 3×7 x2 +AMRAP
Day 6
GPP
Day 7
OFF
Week 6
Day 1
Snatch variant 90% 5×1
Clean variant 90% 3×1
Squat variant 90% 3×3 30 seconds rest +AMRAP
Hip hinge 5×5
Day 2
Press variant 90% 3×3 30 seconds rest +AMRAP
Row variant 5×3 30 seconds rest
Tricep extensions/press 3×9 x2 +AMRAP
Bicep curls 3×9 x2 +AMRAP
Day 3
Off
Day 4
Snatch variant 1 rep max
Clean variant 80% 2×2
Squat/Deadlift variant 1 rep max +AMRAP -20%
Reverse hyper extensions 4×25
Day 5
Press variant 1 rep max +AMRAP -20%
Lat pull downs 5×3 30 seconds rest 7 rep max
Tricep push downs/dips 3×9 x2 +AMRAP
Bicep curls 3×9 x2 +AMRAP
Day 6
GPP
Day 7
OFF
Week 7
Repeat from week 1 with new variations of each exercise.
If you have any questions aboutThe Egan Method, please ask them in our Forum.