Many people assume 75 Soft is "just" for beginners or walkers. That is a mistake. 75 consecutive days of training is the perfect container for a serious strength building block.
By combining the consistency habit of 75 Soft with the principles of progressive overload, you can add significant lean muscle mass without the "overtraining" risk of 75 Hard's double daily sessions.
The Principles of Growth
What is Progressive Overload?
Doing the same workout with the same weights for 75 days will stop yielding results after week 3. To grow, you must continually ask your body to do more than it did last time.
You can apply overload by:
- Weight: Adding 2.5lbs to the bar.
- Reps: Doing 10 reps instead of 8.
- Sets: Doing 4 sets instead of 3.
- Rest: Resting 60 seconds instead of 90.
Option A: The 3-Day Full Body Split
Best for busy schedules or those who want more cardio days.
Schedule: Mon (Lift), Tue (Cardio), Wed (Lift), Thu (Cardio), Fri (Lift), Sat (Cardio), Sun (Recover).
- Workout A (Mon/Fri): Squat, Bench Press, Bent Over Row, Overhead Press.
- Workout B (Wed): Deadlift, Pull Ups (or Lat Pulldown), Lunges, Plank.
Option B: Upper/Lower Split
Best for intermediate lifters who want to focus on aesthetics.
Schedule: Mon (Lower), Tue (Upper), Wed (Cardio), Thu (Lower), Fri (Upper), Sat (Cardio), Sun (Recover).
- Lower Days: Squats, RDLs, Leg Press, Calf Raises.
- Upper Days: Bench Press, Rows, Shoulder Press, Bicep Curls, Tricep Extensions.
How to Track Overload
You cannot manage what you do not measure. For 75 Soft, buy a small notebook or use an app.
The Golden Rule: Beat your logbook. If you squatted 135lbs for 10 reps last Monday, your goal this Monday is 135lbs for 11 reps OR 140lbs for 8 reps.
Fueling for Muscle
75 Soft requires you to "Eat Well." If your goal is muscle gain, this must include adequate protein.
- Protein Target: Aim for 0.7 - 1.0 grams of protein per pound of body weight.
- Carbs are Fuel: Don't fear carbs if you are lifting heavy. Eat them around your workout window.
- Hydration: The 3 liters rule is perfect for creatine absorption and muscle fullness.
