Bored? Looking for a training system that will rocket your body into new gains? Then fasten your seat belts, because it's time to blast off!

Ho hum. Yada, yada, yada. Is this how you feel about your current workout routine? Do you use the same old, same old, 3 sets of 6-10 reps for each exercise, day in and day out?

There’s no reason to stay in a rut. And there’s no reason to keep your routines methodical and boring. Training should be engaging. It should make you think, and excite you. The last thing you want is for a training system to turn you into a zombie. So fasten your seat belts, it's time to blast off!

The Blastoff Training System

Bored? Try Blast Off Training!The Blastoff training system is based on 4 waves. During a 4 week period, you will move from a heavy volume, lighter weight wave of 10 sets x 10 reps, to a heavier weight, 4 set x 4 rep wave.

Here are the waves:

  • Wave 1: Ten's. Wave 1 utilizes 10 sets of 10 reps, with 60 seconds of rest between each set. Start with a weight that is approximately 50% of your one rep max (1RM) for the lift. 
  • Wave 2: Eight’s. Wave 2 utilizes 8 sets of 8 reps, with 90 seconds of rest between sets. Start with a weight that is approximately 60% of your one rep max (1RM) for the lift. 
  • Wave 3: Six’s. Wave 3 utilizes 6 sets of 6 reps, with 120 seconds (2 minutes) of rest between sets. Start with a weight that is approximately 70% of your one rep max (1RM) for the lift. 
  • Wave 4: Four’s. Wave 4 utilizes 4 sets of 4 reps, with 180 seconds (3 minutes) of rest between sets. Start with a weight that is approximately 80% of your one rep max (1RM) for the lift.

The Split

It is recommended that you use a 4-day split while training with the Blastoff system. The split can be setup to suit your training preferences. Don’t overload one day with too many body parts and exercises. You want to try to keep each workout under an hour.

Here is a sample 4-day split:

Staggered Waves

You’ll want to use a staggered wave approach when starting the Blastoff training system. You have 4 workouts each week, and you want to perform all 4 waves in that given week. Here is how a staggered wave structure would look like for the sample split routine:

Week 1

  • Chest and Triceps…Wave 1
  • Back and Abs…Wave 2
  • Shoulders and Biceps…Wave 3
  • Legs…Wave 4

Week 2

  • Chest and Triceps…Wave 2
  • Back and Abs…Wave 3
  • Shoulders and Biceps…Wave 4
  • Legs and Triceps…Wave 1

Week 3

  • Chest and Triceps…Wave 3
  • Back and Abs…Wave 4
  • Shoulders and Biceps…Wave 1
  • Legs…Wave 2

Week 4

  • Chest and Triceps…Wave 4
  • Back and Abs…Wave 1
  • Shoulders and Biceps…Wave 2
  • Legs…Wave 3


For a given wave, when you can perform all of the sets for the target rep range, move up in weight the following time you perform that wave again. For example…let’s say you manage to bench press 250 pounds for 4 sets of 4 reps. This is the wave 4 workout. The next time you perform the wave 4 workout for bench press, add 5 pounds to the bar.

This sample progression style is followed for each of the waves. When you can hit all 10’s, 8’s, 6’s and 4’s, move up in weight for that specific wave.


To structure a routine using Blastoff waves, we need to first understand how long a single exercise will take with the given rep and set schemes. With the stated rest periods, a single set for each wave should last the following amount of time:

  • Wave 1.  20 minutes per exercise (10 sets w/60 seconds rest)
  • Wave 2.  20 minutes per exercise (8 sets w/90 seconds rest)
  • Wave 3.  16 minutes per exercise (6 sets w/120 seconds rest)
  • Wave 4.  13 minutes per exercise (4 sets w/180 seconds rest)

Always try to limit your workouts to no longer then 60 minutes. When using Wave 1 and Wave 2 workouts, you will not be able to perform more then two primary sets, and one accessory exercise per workout. On Wave 3 days, you will be performing 3 primary exercises, and on Wave 4 days, you will be performing 3 primary exercises, and 1-2 accessory movements.

  • Wave 1.  2  primary exercises, 1 accessory exercise
  • Wave 2.  2  primary exercises, 1 accessory exercise
  • Wave 3.  3  primary exercises, 0 accessory exercise
  • Wave 4.  3  primary exercises, 1-2 accessory exercises

Primary and Accessory Exercises

In general, you’ll want to use heavy, compound movements as your primary exercises. Accessory work can either be an isolation exercise targeting the second muscle group on a given training day, or a standard 3 set x 6-10 rep hypertrophy approach as a second exercise to supplement a larger muscle group.

For example, if you work chest and triceps on the same day, you can take one of the following two approaches on a Wave 1 day:

Example 1: Two Primary Exercises for the Chest

Example 2: One Primary Exercise Each for the Chest & Triceps

As you can see, the program is flexible. While you will be using a limited amount of exercises per day, the manner in which you use them is completely up to you. Instead of using flyes as the second exercise for chest, you could choose dips, dumbbell bench presses, pec deck, etc.

On Wave 3 days, you will again be using only 3 exercises, but each of them will be with a 6x6 rep and set scheme.

Wave 4 days are more flexible. Because they are primarily a strength training day, you’ll want to resist the urge to do isolation work when using the 4x4 protocol.

Here are two sample Wave 4 workouts:

Example 1: Three Primary Exercises, 2 for Chest.

  •     Bench Press, 4 x 4
  •     Incline bench Press, 4 x 4
  •     Flyes, 3 x 6-10 (Accessory)
  •     Closegrip Bench Press, 4 x 4
  •     Skullcrushers, 3 x 6-10

Example 2: Three Primary Exercises, 3 for Chest (Chest focus).

  •     Bench Press, 4 x 4
  •     Dips, 4 x 4
  •     DB Bench Press, 4 x 4
  •     Skullcrushers, 3 x 6-10
  •     Closegrip Bench Press, 3 x 6-10

Please note that in both Wave 4 examples, two accessory movements are used. Again, this is not mandatory. You can use only one accessory movement if you choose.

Program Notes

In the Blastoff system, you are moving from light weight and high volume, to lower volume and heavy weight. Do not add additional exercises to this structure. The Blastoff system provides a natural, cyclical approach to training that can induce crazy muscle growth while avoiding the joint straining burden that comes from constantly training with heavy loads.

This is not an easy program. Volume days will leave your body very sore. Drink plenty of water, and get plenty of rest.

Posted on: Mon, 11/26/2018 - 14:55

Weres the legs
V important to train legs

Posted on: Tue, 08/12/2014 - 10:42

hi steve how can i warm up with this program?

Posted on: Tue, 08/12/2014 - 10:30

Hi Steve, can it be done like this?
day1:leg 2:chest and triceps 3:off 4: Back and Abs 5:off 6:shoulders and biceps 7:off please give me a good routine for this system .i have access to full equipment at the gym thanks

Posted on: Tue, 08/27/2013 - 17:29

Probably a stupid question , but do you work your 1rep Max for all the exercises used in this workout ?

mohammad ali
Posted on: Wed, 08/01/2012 - 14:32

can i do day 1 chest day 2 back day 3 legs day 4 shoulders day 5 arms using this system a week leaving weekends free for resting

Posted on: Sun, 11/27/2011 - 01:56

Hi steve I am looking forward to starting this after the christmas season, until then I am doing cardio in order to slim down. I have two questions for you on this:
1. Is it going to change my results if im adding 20 minutes of cardio at the end of workout days and then 45 minutes on the off days?
2. Also I am not sure how i would do 4 x 4 ab days. Would it be cross bar/ or curls with weight added or what?


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Posted on: Thu, 12/15/2011 - 13:38

Hi Billy,

1) Not as long as you are eating properly to gain.
2) Abs you are better off setting aside the system and just doing weighted situps or cable crunches.

Ahmed Jumaa
Posted on: Sun, 10/16/2011 - 09:10

Hi, Can I use this program for cutting ?! ...tq

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Posted on: Tue, 10/18/2011 - 15:25

Yes. You want to focus on two things to maximize results:

1) Pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.

2) Eating to maximize muscle retention while cutting fat. Here are two articles that can help:

Posted on: Wed, 09/07/2011 - 15:14

hey steve would this be good for me ? (am kinda of a skinny guy , and i want to grow a body similair to yours ripped )
here is the workout (

Thank you

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Posted on: Thu, 09/22/2011 - 14:26

Sure Dave, that's a solid choice.

Posted on: Fri, 05/27/2011 - 16:35

Hey Steve,
I've been using your 4-day Power-Muscle-Burn program for about 3 months now, and I have to say I like it a lot. My strength has increased a ton, but I'm not getting the size/definition that I would like. Would you say this program is better suited to size/definition or should I stick with the 4-day program?

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Posted on: Wed, 06/01/2011 - 13:44

Hi Tyler,

How many calories and grams of protein are you eating per day, and how much weight did you gain while on the PMB?

Posted on: Wed, 06/01/2011 - 14:24

I generally eat between 3000-3500 cals per day, trying to stay up around the 3500 mark. Then I eat around 200 g of protein everyday. As of today I have gained about five or six pounds on the PMB

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Posted on: Tue, 06/07/2011 - 16:08

That's a solid rate of weight gain. My best advice would be to continue with this eating strategy.

Posted on: Sun, 05/15/2011 - 10:10

Hi Steve!
Sounds like a massive routine! Just wondering, what would be the optimal rest period between the accessory sets? 90-120 sec. or will it be the same, as it is for the rest of the actual wave?
I guess it´s strict form and slow rep timing on all exercises?


Posted on: Sun, 05/08/2011 - 00:49

Hey Steve,

Is there a particular reason for the staggered waves? Can one set the split up like the German Volume split - chest/back, Legs, shoulders/arms and cahange the volume weekly

Posted on: Fri, 03/25/2011 - 08:44

I like how you stagger this so at any given point, your body is being stressed both with strength training somewhere and volume training elsewhere, it isnt an all or none of a hypertrophy system.... I guess I have to be waling around with a training log to keep track... Now my laziness will show, .. wish there was a script written wehre I could enter in the exercises and just press a button and have it all written down for me to do, lol...

I am looking for something like a hypertrophy program adn this apprears to give me the closest to what seems teh best of all worlds...

Posted on: Sun, 02/20/2011 - 16:28

Hey this sounds good my buddy and I have been traing with the westside routine for about the past six weeks. I started back with a 205lb bench and am now stuck on the 280 plataue. Do you think the wave will give us the jump start for me to hit 315 and my buddy 340? Thanks for the great info and are there any supplemnts you recomend in particular?

Posted on: Mon, 10/25/2010 - 15:59

i mean each say if week one i was doing
10x10 bench press
10x10 flyes
10x10 skullcrushers

would the following week i do
8x8 incline dumbell press
8x8 incline flyes
8x8 tricep pushdown

and so on....

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Posted on: Tue, 10/26/2010 - 08:53

That would be ok. I would try to keep core lifts, like bench press, in every other week's workout.

Posted on: Mon, 10/25/2010 - 05:10

and also what about traps?

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Posted on: Mon, 10/25/2010 - 10:29

Barbell and dumbbell shrugs.

Posted on: Mon, 10/25/2010 - 04:49

Sorry i will re phrase that, what excersises would be good for back, shoulders and legs?

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Posted on: Mon, 10/25/2010 - 10:29

Hi Nathan,

Back - Barbell rows, dumbbell rows, seated cable rows, pullups, t-bar rows.
Shoulders - Overhead presses, dumbbell presses, Arnold presses, upright rows.
Legs - Squats, front squats, leg press, Romanian deadlifts.

Posted on: Mon, 10/25/2010 - 04:47

hi steve can you please give me a good routine for the week using this system?

thanks heaps!

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Posted on: Mon, 10/25/2010 - 10:27

Hi Nathan,

I'm not sure what equipment you have access to.

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Posted on: Tue, 10/26/2010 - 08:52

Hi Nathan,

No, don't constantly change exercises. That is counterproductive. Stick with popular, major movements.

Good primary choices are:

Chest - Bench Press, Dips, Incline Bench Press, Dumbbell Bench Press
Back - Barbell Rows, Deadlifts, Pull Ups, One Arm Dumbbell Rows, Seated Cable Rows, T-Bar Rows
Shoulders - Military Press, Seated Behind the Neck Press, Seated Dumbbell Press, Arnold Press
Legs - Squats, Leg Press, Front Squats, Hack Squats

Posted on: Mon, 10/25/2010 - 15:46

i have access to full equipmet at the gym, i have been trainig for around 4 months....should i be changing excercises with each wave?

Posted on: Fri, 09/03/2010 - 17:38

Hi Steve how i do warm up with this program.
Or should i start directly with the work out?

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Posted on: Tue, 09/07/2010 - 10:41

Hi Seppe,

If you were starting with 225 on the bench press as your first working set, I recommend a warm up along these lines:

Bar x 15 reps
135 x 5 reps
185 x 3 reps
225 x 1 rep

For isolation lifts, I generally perform one non-taxing set with a lighter weight to get the feel of the exercise.

Posted on: Sun, 07/18/2010 - 10:17

hi Steve i just started 6 month in workout training will this routine suitable for me.

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Posted on: Sun, 07/18/2010 - 10:55

Hi Erwin,

If you have confidence in your lifting form, and a solid eating approach I think this program would work well for you.

Posted on: Tue, 07/13/2010 - 12:55

hi steve,
would this help in increasing 1 rep maxes? if so should i text them after this program?

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Posted on: Wed, 07/14/2010 - 12:11

Hi Mike,

Most muscle building programs will help with your one rep maxes. Each of us responds differently, so I would try this program and see what happens. You will be able to pretty much tell how it's working for you, as you will be pushing yourself for progression during the program.

Posted on: Mon, 07/12/2010 - 09:33

Hi Steve, can it be done like this?:
Monday-Chest & triceps
Tuesday-Back & abs
Wednesday- Off
Thursday- Shoulders and Biceps
Weekend- off

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Posted on: Mon, 07/12/2010 - 10:06

Hi Kakos,

That split looks good!

Posted on: Mon, 07/12/2010 - 15:05

Thnx Steve,
one more thing: Why isn't any tricep workout mentioned in weeks 3 and 4?

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Posted on: Mon, 07/12/2010 - 15:06

Hi kako,

Corrected. Thanks!

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Posted on: Sat, 07/10/2010 - 10:34

Hi Jack,

It looks great. Just be prepared for the 10x10 squat day to leave you very sore!

Posted on: Fri, 07/09/2010 - 18:16

Hey Steve, would this be a good blastoff routine?

Monday- Chest & Triceps
Wave One- 50%
Bench Press 10x10
Dumbbell Flys 10x3
Close Grip Bench Press 10x10
Wave Two- 60%
Incline Bench Press 8x8
Incline Dumbbell Bench Press 10x4
Close Grip Bench Press 8x8
Wave Three- 70%
Decline Bench Press 6x6
Decline Dumbbell Bench Press 10x5
Close Grip Bench Press 6x6
Wave Four- 80%
Bench Press 4x4
Dumbbell Flys 10x5
Close Grip Bench Press 4x4
Wednesday- Back and Abs
Wave One- 50%
Bent over Rows 10x10
Alternate Dumbbell Rows 10x3
Decline Sit Ups 10x10
Wave Two- 60%
Yates Rows 8x8
Reverse Grip Dumbbell Row 10x4
Hanging Leg Raises 10x10
Wave Three- 70%
Chinups 6x6
Bent over Rows 10x5
Decline Sit Ups 10x10
Wave Four- 80%
Wide Grip Pullups 4x4
Yates Rows 10x5
Hanging Leg Raises 10x10
Friday- Shoulders and Biceps
Wave One- 50%
Military Press 10x10
Dumbbell Lateral Raise 10x3
Hammer Curls 10x10
Wave Two- 60%
Seated Dumbbell Press 8x8
Dumbbell Reverse Flys 10x4
Incline Dumbbell Curls 8x8
Wave Three-70%
Seated Arnold Press 6x6
Dumbbell Lateral Raise 10x5
Barbell Curls 6x6
Wave Four- 80%
Military Press 4x4
Dumbbell Reverse Flys 10x5
Barbell Curls 4x4
Saturday- Legs
Wave One- 50%
Squats 10x10
Romanian Deadlifts 10x10
Calf Raises 10x10
Wave Two- 60%
Squats 8x8
Romanian Deadlifts 8x8
Calf Raises 8x8
Wave Three- 70%
Squats 6x6
Romanian Deadlifts 6x6
Calf Raises 6x6
Wave Four- 80%
Squats 4x4
Romanian Deadlifts 4x4
Calf Raises 6x6