Gains On Autopilot
Gains On Autopilot
Gains On Autopilot
Jack Morrow
You have in front of you an open source program written by me, Jack Morrow,
known from 2017-2020 on Instagram as “Jack the Deadlift Ripper”. At the time of this
writing, I have been coaching and competing in powerlifting for 8 years, with
interspersed experience in bodybuilding and strongman. Through my Instagram
channel, I’ve had the privilege of working with more than 750 individual athletes of all
levels. For a long time, I charged a custom programming fee for my programs, which
helped cover the cost of my time to develop the programs, critique form checks, answer
questions, and develop new and engaging content. I’ve since semi-retired from this
business model and have instead adopted an open source approach.
Under this model, I’ve released ten of my most effective and refined programs for
anyone to use in their training. It is my hope that these programs will be widely
distributed, and the same joy and progress my athletes and I have experienced will
spread through the lifting community. To find all ten of my programs, go to:
https://jackthedeadliftripper.box.com/v/freeprograms
If you find value in this program, and you too experience the joy of work and
progress as a result of these contents, consider making a donation. Any little bit helps,
whether it’s $3 for a cup of coffee or the $100 that an average program sold for when I
was actively developing this material. If you choose not to donate, consider sharing this
program with your friends! At the end of the day, if lifters hit fresh PRs, bust through
plateaus, exceed their preconceived limits, or extend their lives through sport, I’ve done
my job.
Please send any notes or donations to:
Venmo: @Jack-Morrow-4
Now on to the good stuff!
Program Name: Gains on Autopilot
Program Duration: 4 weeks
Program Frequency: 4 base days, 2 optional days
Required Experience: >1 year experience
Important Notes: This program utilizes autoregulation based on weekly
AMRAP testing. This method is a bit more objective than RPE and doesn’t force over
or under training the way percentage-based programs can. In a way, this program
“meets you where you are” which I’ve found is helpful for athletes who can’t guarantee
consistent nutrition and recovery for weeks in advance.
You'll notice AMRAPs are utilized on A1, B1&2, and C1&2. The first time you do
one of those days, start with 70% of your max for that movement and stance. If you get
8 or fewer reps on the AMRAP, repeat that working weight the next time you encounter
that day. If you get 10-12 reps, add 5-10 pounds on your next run through that day. If
you get 12+ reps, add 10-15 pounds.
For the heavier training days, target RPE 7.5 for the first set, and seek to
maintain that load for all of the prescribed sets.
I suggest resting 2-3 minutes between working sets of main movements (any of
the big three or their variants) and 60 seconds to 90 seconds for any accessory lifts. On
bigger accessories, I suggest taking some warmup sets before you start counting
working sets.
Use the same weight for all sets, record your AMRAP
Barbell Row 4 10
Use your bench grip width, no momentum
Bench Dips 2 8+
Two sets for maximum total reps
Pullups 5 5
If you can't do >15 pullups, use a band. If this is easy, do more.
Use the same weight for all sets, record your AMRAP
Barbell Row 5 3
Use a grip slightly wider than shoulder width
Use the same weight for all sets, record your AMRAP
Front Squats 3 10
Close stance, keep the chin and back upright. No belt.
Squat then Deadlift C1
Movement Sets Reps
3 5
Low Bar Squat
1 AMRAP
Use the same weight for all sets, record your AMRAP
Conventional Deadlift 3 5
You should be able to warm up quickly given you just squatted
Use the same weight for all sets, record your AMRAP
Sumo Deadlift 3 5
Focus on pushing the knees out.
Dimel Deadlifts 3 10
Like an RDL, but lockout explosively by engaging the glutes hard
Board Press 4 2
Use a 1"-3" board or Bench Block, touch light and explode up
Heavy Squatting E1
Movement Sets Reps
3 3
Low Bar Squat 1 2
Aim to add weight for the final double, so pace yourself
Front Squat 3 3
Increasing weight per set
Romanian Deadlift 4 15
Feel free to use straps for this
Romanian Deadlift 3 15
Try a wider grip with these sets
Front Squat 3 1
Take several heavy singles with a belt
Zercher Squat 3 5
Keep the pain flowing, wear elbow sleeves if you have to
Romanian Deadlift 4 8
Feel free to use straps for this
Calf Raises 6 15
Slow extension, don't bounce up
Lower Body Cheat Day E4
Movement Sets Reps
Squat Movement 3 3
Front Squat OR SSB Squat OR Box Squat OR Pit Shark
Deadlift Movement 3 3
Conventional OR Sumo OR Jefferson OR Zercher
Front Squat 3 10
Feel free to do crossed arms instead of Olympic style
Romanian Deadlift 4 15
If you're dying you can wear a belt
Barbell Shrug 4 8
You can use straps
Misc. Hypertrophy (traps/lats/biceps) F2
Movement Sets Reps
10-
Wide Grip Pullups 4
15
Start close and get wider each set, aiming for same reps
Barbell Row 3 8
Use hook grip, don't use momentum
Power Shrug 5 5
Strap in and yank it
EZ Curl 3 6
Go as heavy as you can without swinging the weights