Another beginners program

This is pretty solid recommended starting weight for first sets is approximately in the 50-60% of 1rm range:

Week 1
1 day (Monday)
1. Box squat
6 reps 2 sets, add+10[kg] do 5 reps 6 sets (42)
2. Dumbell bench
8 reps 6 sets (48)
3. Dumbell Flies
10 reps 5 sets (50)d>
4. Pull ups
6 reps 6 sets (36)
5. hanging leg raises
8 reps 5 sets (40)




3 day (Wednesday)
1. Incline bench
4 reps 2 sets, add +5[kg] do 4 reps 5 sets (28)
2. Push Ups (hands shoulder width)
8 reps 6 sets (48)
3.Deadlift from pins (bar should 1-2” below the knee cap)
5 reps 2 sets, add +10[kg] do 5 reps 2 sets,
add +15[kg] do 4 reps 5 sets (40)
4. Lunges
5 reps each leg for 5 sets. (25)
5. Hyperextension
10 reps 4 sets. (40)




5 day (Friday)
1. Box squat
6 reps 1 set, add +10[kg] do 5 reps 2 sets, add+15[kg] do 5 reps 5 sets (41)
2. Bench (close grip, index finger on the smooth)
6 reps 1 set, add +5[kg] do 6 reps 2 sets. add+10[kg] do 5 reps 5 sets (43)
3. Dumbell flies
10 reps 5 sets. (50)
4. Seated good mornings
5 reps 5 sets. (25)
5. Sport games ( G.P.P )
30 minutes (football, basketball, [n]/[tennis])d>




Week 2 1 day (Monday)
1. Box squat
8 reps 1 set, add +10[kg] do 6 reps 2 sets, add+20[kg] of 4 reps 5 sets (40)
2. Seated barbell press (behind the neck)
5 reps 2 sets, add+5[kg] do 5 reps 5 sets, (40)
3. Dumbell flies
10 reps 5 sets. (50)
4. Push ups (hands wider than shoulders)
10 reps 5 sets (50)
5. Hyperextension
10 reps 4 sets. (40)




3 day (Wednesday)
1. Deadlift from pins (bar is set 1- 2” above knee level)
6 reps 1 set, add+10[kg] do 6 reps 2 sets, add+20[kg] do 5 reps 5 sets (38)
2. Incline bench press (average grip)
5 reps 1 set, add+5[kg] do 5 reps 2 sets, add+10[kg] do 4 reps 5 sets (35)
3. Tricep pushdowns
10 reps 5 sets (50)d>
4. Stiff leg deadlift
6 reps 5 sets (30)
5. Leg Press
8 reps 1 set, add+10[kg] do 8 reps 2 sets, add+20[kg] do 6 reps 4 sets (48)
6. Hanging leg raises
10 reps 4 sets. (40)




5 day (Friday)
1. Squat (no box)
6 reps 1 set, add+10[kg] do 6 reps 2 sets, add+15[kg] do 5 reps 4 sets (38)
2. Bench press (average grip)
5 reps 1 set, add+5[kg] do 5 reps 2 sets, add+10[kg] do 5 reps 5 sets (40)
3. Dumbell flies
10 reps 5 sets. (50)
4. Dips
8 reps 5 sets (40)
5. Seated Good mornings
5 reps 5 sets (25)
6. Sport games ( G.P.P.)
30-45 minutes




Week 3 1 day (Monday)
1. Box squat
8 reps 1 set, add+10[kg] do 6 reps 2 sets, add+20[kg] do 5 reps 5 sets (40)
2. Bench press (average grip)
8 reps 1 set, add+5[kg] do 6 reps 1 set, add+10[kg] do 4 reps 2 sets, add+15[kg] do 3 reps 4 sets(34)
3. Push ups (hands wider than shoulders)
10 reps 5 sets. (50)
4. Leg Press
8 reps 1 set, add+10[kg] do 8 reps 1 set, add+20[kg] do 6 reps 5 sets (46)
5. Standing Good mornings
5 reps 5 sets. (25)




3 day (Wednesday)
1. Deadlift to the knees
5 reps 1 set, add+10[kg] do 5 reps 2 sets, add+20[kg] do 4 reps 6 sets (39)
2. Dips (with weight)
6 reps 6 sets (36)
3. Tricep pushdowns
10 reps 5 sets (50)
4. Kettle ball squats (squat down holding a kettle ball with both hands. Squat down until the Hip joint is lower than the knee joint.)
5 reps 5 sets. (25)
5. hanging leg raises
10 reps 4 sets. (40)




5 day (Friday)
1. Bench Press
6 reps 1 set, Add+10[kg] do 5 reps 2 sets, Add+15[kg] do 5 reps 5 sets(41)
2. Squat (no Box)
6 reps 1 set, add+10[kg] do 5 reps 2 sets, add+20[kg] do 4 reps 5 sets (36)
3. Push ups (hands wider than shoulders)
8 reps 5 sets (40)
4. Tricep pushdowns
10 reps 5 sets (50)
5. straight leg sit ups
10 reps 5 sets (50)
6. Sport games (G.P.P)
30 minutes






Week 4 1 day (Monday)
1. Squat (no box)
8 reps 1 set, add+10[kg] do 6 reps 2 sets, add+20[kg] do 5 reps 5 sets (45)
2. Bench Press (average grip)
8 reps 1 set, add+10[kg] do 6 reps 2 sets, add+15[kg] do 5 reps 4 sets (40)
3. Dips
8 reps 5 sets. (40)
4. Leg Press
8 reps 5 sets (40)
5. Seated Goodmornings
5 reps 5 sets. (25)




3 day (Wednesday)
1. Bench Press
6 reps 1 set, add+10[kg] do 5 reps 1 set, add+15[kg] do 4 reps 5 sets (31)
2. Deadlift From Pins (bar located 1-2” below the knee)
5 reps 1 set, add+10[kg] do 5 reps 1 set, add+20[kg] do 4 reps 2 sets, add+25[kg] do 3 reps 4 sets (30)
3. Stiff leg deadlifts
6 reps 5 sets (30)
4. Dumbell Flies
10 reps 5 sets. (50)
5. Kettle ball squats
6 reps 6 sets. (25)




5 day (Friday)
1. Squat (no box)
6 reps 1 set, add+10[kg] do 6 reps 1 set, add+15[kg] do 6 reps 5 sets (42)
2. Bench press
8 reps 1 set, add+10[kg] do 6 reps 2 sets, add+20[kg] do 4 reps 5 sets (40)
3. Dumbell flies
10 reps 5 sets. (50)
4. Pushups (hands wider than shoulders)
8 reps 5 sets. (40)
5. Straight leg sit ups
10 reps 4 sets. (40)
6. hanging leg raises
10 reps 3 sets. (30)




Week 5 1 day (Monday)
1. Box squat
6 reps1 set, add+10[kg] do 6 reps 1 set, add+20[kg] do 5 reps 4 sets (32)
2. Bench Press
8 reps 1 set, add+10[kg] do 6 reps 1 set, add+15[kg] do 4 reps 5 sets (34)
3. Pushups (hands wider than shoulders)
6 reps 5 sets (30)
4. Squat
6 reps 1 set, add+10[kg] do 5 reps 1 set, add+15[kg] do 5 reps 4 sets (31)
5. hanging leg raises
10 reps 4 sets (40)




3 day (Wednesday)
1. Deadlift
5 reps 2 sets, add+10[kg] do 4 reps 2 sets, add+15[kg] do 4 reps 5 sets (38)
2. Bench Press (narrow grip Index finger on the smooth)
6 reps 1 set, add+10[kg] do 6 reps 5 sets (36)
3. Dumbell Flies
10 reps 5 sets. (50)
4. Kettle ball Squats
5 reps 5 sets. (25)
5. Hyperextension
8 reps 4 sets. (32)


5 day (Friday)
1. Incline bench (average grip)
4 reps 5 sets. (20)
2. Squat (no box)
6 reps 1 set, add+10[kg] do 5 reps 1 set, add+20[kg] do 4 reps 2 sets, add+25[kg] do 3 reps 3 sets (28)
3. Bench press
5 reps 1 set, add+10[kg] do 5 reps 1 set, add+20[kg]. do 5 reps 5 sets (35)
4. Leg press
8 reps 1 set, add+10[kg] do 8 reps 2 sets, add+15[kg] do 8 reps 4 sets (56)
5. Sport games (G.P.P)
30-40 minutes




Week 6 1 day (Monday)
1. Squat (no box)
5 reps 1 set, add+10[kg], do 4 reps 1 set, add+20[kg] do 3 reps 2 sets, add+30[kg] do 2 reps 3 sets (21)
2. Bench Press
6 reps 1 set, add+10[kg] do 5 reps 1 sets, add+20[kg] do 4 reps 1 set, add+25[kg] do 3 reps 4 sets (27)
3. Dumbell Flies
10 reps 5 sets (50)
4. Hanging leg raises
10 reps 4 sets (40)




3 day (Wednesday)
1. Deadlift (standing on blocks 3-4”)
4 reps 2 sets, add+10[kg] do 3 reps 4 sets (20)
2. Seated barbell press (behind the neck)
5 reps 1 sets, add+5[kg] do 4 reps 5 sets (25)
3. Dips
5 reps 5 sets (25)
4. Deadlift from Pins (pins are located 1-2” below the knee)
4 reps 1 set, add+10[kg] do 4 reps 1 set, add+20[kg] do 3 reps 4 sets (20)
5. Hyperextension
8 reps 4 sets (32)




5 day (Friday)
1. Squat (no box)
6 reps 1 set, add+10[kg] do 6 reps 2 sets . add+15[kg] do 6 reps 4 sets (42)
2. Bench press
8 reps 1 set, add+10[kg] do 6 reps 1 set, add+15[kg] do 5 reps 5 sets (39)
3. Kettle ball squats
5 reps 5 sets (25)
4. Stiff leg deadlift
5 reps 5 sets (25)
5. Sport games (G.P.P)
20-30 minutes

I have heard this gives excellent results.

As pets or do you eat them?
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Silverback said:

As pets or do you eat them?
Posted via Mobile Device

Click to expand...

All is explained in the following instructive videos:

[YOUTUBE]CMNry4PE93Y[/YOUTUBE]



[YOUTUBE]XA2Z9fVRohk[/YOUTUBE]


that is all.

seen it.

The general consesus on this forum I believe is for a beginner to learn the basic compound movements.

So you won't recieve to many comments.
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This program is built around the powerlifts.
I think it would be hard to find something better, in fact, as a true beginner program I think this comes from near bullet-proof thinking on developing powerlifts. Once someone has done this a few times, they progress on to other more refined programs.

For eg,
Week 1
1 day (Monday)
1. Box squat (squat movement)
6 reps 2 sets, add+10[kg] do 5 reps 6 sets (42)
2. Dumbell bench (bench movement)
8 reps 6 sets (48)
3. Dumbell Flies (conditioning/recovery)
10 reps 5 sets (50)d>
4. Pull ups (accessory)
6 reps 6 sets (36)
5. hanging leg raises (abs/accessory)
8 reps 5 sets (40)


3 day (Wednesday)
1. Incline bench (secondary bench movement)
4 reps 2 sets, add +5[kg] do 4 reps 5 sets (28)
2. Push Ups (hands shoulder width) (accessory/conditioning)
8 reps 6 sets (48)
3.Deadlift from pins (bar should 1-2” below the knee cap) (deadlift movement)
5 reps 2 sets, add +10[kg] do 5 reps 2 sets,
add +15[kg] do 4 reps 5 sets (40)
4. Lunges (accessory)
5 reps each leg for 5 sets. (25)
5. Hyperextension (accessory)
10 reps 4 sets. (40)



5 day (Friday)
1. Box squat (squat movement)
6 reps 1 set, add +10[kg] do 5 reps 2 sets, add+15[kg] do 5 reps 5 sets (41)
2. Bench (close grip, index finger on the smooth) (bench)
6 reps 1 set, add +5[kg] do 6 reps 2 sets. add+10[kg] do 5 reps 5 sets (43)
3. Dumbell flies (accessory)
10 reps 5 sets. (50)
4. Seated good mornings (accessory)
5 reps 5 sets. (25)
5. Sport games ( G.P.P ) (conditioning)
30 minutes (football, basketball, [n]/[tennis])d>

so- I'm basically saying this is all about compound movements- with accessory or conditioning. Why conditioning? This develops the athletic attributes needed to train effectively. Why the accessory- to develop the more generalised athletic attributes, to improve recovery and to avoid injury.
The point behind box squatting, is that this is taken to be a useful tool for developing the squat. Once novices/beginners get basic competence at squatting they 'graduate' to squatting without a box. Its possible to get there without a box, obviously- but this is a tried a trusted approach.

it looks good to me. i have no problem with it.

what would someone do after the 6 weeks?

haz said:

it looks good to me. i have no problem with it.

what would someone do after the 6 weeks?

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depends on the skill level and conditioning, but once these boxes are checked, if the goal is increasing squat, bench and deadlift performance- I'd recommend something like Sheiko 37:
1.Bench press 50% 5Х1,60% 4Х2,70% 3Х2,75% 3Х5.(34)
2.Squat 50% 5Х1,60% 5Х2,70% 5Х5.(40)
3.Bench press 50% 6Х1,60% 6Х2,65% 6Х4.(42)
4.Flat dumbbells “flies”10Х5.
5.”Good mornings” (standing) 5Х5.Total: 116 lifts
1.Deadlift 50% 5Х1,60% 5Х2,70% 4Х2,75% 3Х4.(35)
2.Incline bench press 4Х6.
3.Dips 5Х5.
4.Deadlift from boxes 50% 5Х1,60% 5Х2,70% 4Х2,80% 3Х4.(35)
5.Squats “Scissors” 5+5Х5.
6.Abs 10Х3.Total: 65 lifts
1.Bench press 50% 7Х1,55% 6Х1,60% 5Х1,65% 4Х1, 70% 3Х2,75% 2Х2,70% 3Х2,65% 4Х1, 60% 6Х1,55% 8Х1,50% 10Х1.(66)
2.Flat dumbbells “flies”10Х5.
3.Squat 50% 5Х1,60% 4Х2,70% 3Х2,75% 3Х5.(34)
4.French press 10Х5.
5.”Good mornings” (seating) 5Х5.Total: 100 lifts
Total in a week: 286 lifts

1.Squat 50% 5Х1,60% 4Х2,70% 3Х2,80%2Х5.(29)
2.Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х6.(27)
3.Flat dumbbells “flies”10Х5.
4.Push ups on the floor with weight (hands shoulders wider) 10Х5
5.Squat 55% 3Х1,65% 3Х1,75% 3Х4.(18)
6.”Good mornings” (standing) 5Х5.Total: 74 lifts
1.Deadlift till knees 50% 4Х1,60% 4Х2,70% 4Х4.(28)
2.Bench press 50% 5Х1,60% 5Х2,70% 4Х5.(35)
3.Flat dumbbells “flies”10Х5.
4.Deadlift 50% 4Х1,60% 4Х1,70% 3Х2,75% 3Х5.(29)
5.Squat “scissors” 5+5Х5.Total: 92 lifts
1.Squat 50% 4Х1,60% 4Х1,70% 3Х2,75% 3Х6(29)
2.Bench press 50% 6Х1,60% 5Х1,70% 4Х2,75% 3Х2,80% 2Х2, 75% 4Х1,70% 5Х1,60% 6Х1,50% 7Х1.(51)
3.Flat dumbbells “flies”10Х5.
4.Triceps 10Х5.
5.Squat 55% 3Х1,65% 3Х1,75% 2Х4.(14)
6.”Good mornings” (seated) 6Х5.Total: 80 lifts
Total in a week: 246 lifts
1.Squat 50% 5Х1,60% 4Х2,70% 3Х2,80% 3Х5.(34)
2.Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х5.(30)
3.Flat dumbbells “flies”10Х5.
4.Push ups with weight 10Х5.
5.Squat 50% 5Х1,60% 5Х1,70% 5Х5.(35)
6.”Good mornings” (standing) 5Х5.Total: 99 lifts
1.Deadlift till knees 50% 4Х1,60% 4Х1,70% 4Х2,75% 4Х4(32)
2.Bench press 50% 6Х1,60% 5Х1,70% 4Х2,75% 3Х2, 80% 2Х2,75% 3х2,70% 4Х1,65% 5Х1, 60% 6Х1,55% 7Х1,50% 8Х1.(65)
3.Flat dumbbells “flies”10Х5.
4.Deadlift from boxes 60% 5Х1,70% 5Х2,80% 4Х4.(31)
5.Squat “Scissors” 5+5Х5.
6.Abs 10Х3.Total: 123 lifts
1.Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х5.(25)
2.Squat 50% 5Х1,60% 5Х1,70% 5Х2,75% 4Х5.(40)
3.Bench press 50% 6Х1,60% 6Х2,65% 6Х4.(42)
4.Flat dumbbells “flies”10Х5.
5.”Good mornings” (standing) 5Х5.Total: 107 lifts
Total in a week: 329 lifts
1.Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х2, 85% 2Х3.(27)
2.Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х5.(30)
3.Flat dumbbells “flies”10Х5.
4.Dips 8Х5.
5.Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 2Х4.(23)
6.”Good mornings” (standing) 5Х5.Total: 80 lifts
1.Bench press 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х2, 85% 2Х3.(27)
2.Deadlift 50% 4Х1,60% 4Х1,70% 3Х2,80% 3Х2, 85% 2Х3.(26)
3.Bench press 55% 5Х1,65% 5Х1,75% 4Х4.(26)
4.Flat dumbbells “flies”10Х5.
5.Squats “Scissors” 5+5Х5.Total: 79 lifts
1.Squat 50% 5Х1,60% 4Х1,70% 3Х2,80% 3Х6.(33)
2.Bench press 50% 5Х1,60% 5Х1,70% 5Х5.(40)
3.Flat dumbbells “flies”10Х5.
4.Dips 8Х5.
5.”Good mornings” (seating) 5Х5.
6.Abs 10Х3.Total: 73 lifts
Total in a week: 232 liftsTotal in a month: 1093 lifts

note that 50% 5x1 is 1 set of 5 reps

were can i add in upper back work plz

I look at that and it freaks me out.. So much writing

Yeah, what is it with russians and making everything confusing?

I dont think bongo is Russian

PTC said:

I dont think bongo is Russian

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his name would probably be bongosnova if he were or boris.... there all called boris... my gf's dad is named boris... he also drives a taxi

Jman_898 said:

his name would probably be bongosnova if he were or boris.... there all called boris... my gf's dad is named boris... he also drives a taxi

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Like roman belic?

PTC said:

I dont think bongo is Russian

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sorry if he wrote it. it looks a lot like sheikos beginners routine.

Oliver04 said:

Yeah, what is it with russians and making everything confusing?

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yeah squatting benching pulling so confusing ouch my head hurtz

strongest_of_all said:

were can i add in upper back work plz

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yeah do 5 sets of 20 pull ups after bench and 5 sets of 6 barbell row after deadlift

n00bs said:

I look at that and it freaks me out.. So much writing

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just focus on one line at a time and breathe slowly

Oliver04 said:

sorry if he wrote it. it looks a lot like sheikos beginners routine.

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thats because it is

bongobongo said:

yeah do 5 sets of 20 pull ups after bench and 5 sets of 6 barbell row after deadlift

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i like pandaz