This template for novice programming can be used to maximize progress through the beginner phase of one's weight training career.
This blog post corresponds to this video from my YouTube channel: Basic Programming For Strength Training.
Session 1 (Monday):
A. Box Jump (5 sets of 3)
B. Squat (5 sets of 5 @ 60%)
C. Leg Press (4-6 sets of 8-12)
D. Romanian Deadlift (4-6 sets of 8-12)
Session 2 (Wednesday):
A. Bench Press (5 sets of 5 @ 50%)
B. Overhead Press (4-6 sets of 6-8 @ 50%)
C1. Pullup (4-6 sets of 8-12)
C2. Face Pull (3 sets of 15-20)
Session 3 (Friday):
A. Power Clean (5 sets of 5 @ 50%)
B. Deadlift (5 sets of 5 @ 60%)
C. Leg curl (4-6 sets of 8-12)
D. Step Up (4-6 sets of 8-12)
Additional Notes:
- Rest 1 day between sessions.
- For the first few weeks, rest 1-3 minutes between sets on all "A" and "B" exercises.
- As the cycle progresses, rest times can be increased to 3-5 minutes for "A" and "B" exercises.
- Add 5lbs to the squat, bench press, and deadlift every week.
- Focus on perfect form (film yourself); make it automatic while the weight is still light.
- Add 5lbs to the OHP and Power Clean every OTHER week.
- For the assistance exercises (C, D), the weight is not as important as the quality of the work.
- There is no need to increase the weight on these exercises until it becomes easy, so only do it every few weeks.
- Rest times between sets of the assistance exercises should usually be about 1-2 minutes.
- All the exercises in the program may be substituted depending on one's goals, injury history, etc.
- Assistance exercises (C, D) can be changed up every 3-4 weeks to help alleviate boredom.
- The substitute exercises should be auxiliary in nature and target the same muscle groups as the original.
- Main exercises (A, B) should not be changed for the duration of the cycle.
- Run the cycle for 16 weeks
- Test main lifts on week 17 (excluding jump squats)
Examples of Appropriate Substitutions:
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