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Beginners program
Homemaster
New member
Maybe...
Still, I'm basically doing SS and have found it good as a starting program. A few injuries have kept my progression low though.
ABxABxx with A = squat/OHP/dead + extra exercise (rows of some form or pull ups + dips) B = squat/bench/RDLs + extra exercise and I do that routine in about 1 hour with ergo warm up and 10 minute stretch down.
May start doing cleans.
Still, I'm basically doing SS and have found it good as a starting program. A few injuries have kept my progression low though.
ABxABxx with A = squat/OHP/dead + extra exercise (rows of some form or pull ups + dips) B = squat/bench/RDLs + extra exercise and I do that routine in about 1 hour with ergo warm up and 10 minute stretch down.
May start doing cleans.
bozodos
Member
I think it would vary form person to person - my squat is starting to slow down in progression at 150kg+, RDL at 125+. OHP is at 50kg, but it's a hard one to progress with.
I'll probably test my 1RMs again soon and start calculating a 5/3/1 cycle, but keen to hit my goals of 200kg deadlift and 120kg bench first.
I'll probably test my 1RMs again soon and start calculating a 5/3/1 cycle, but keen to hit my goals of 200kg deadlift and 120kg bench first.
bumperplates
New member
This is a fantastic program however it take me almost one hour and a half to complete it. I was hoping to try and get my wife involved in the program, but that may also blow out the time to two hours+, as I know she will lose interest.
Should I split it up into an A, and B routine, similar to SS, or move to a 5/3/1, if I see that she can't cut it.
Should I split it up into an A, and B routine, similar to SS, or move to a 5/3/1, if I see that she can't cut it.
Decrease your rest periods?
jj80
Member
I found an upper lower split twice a week worked just fine for me as a beginner. I started doing a full body routiine but the workout time just blew out too much.
I think something like the following would work just fine. If you're recovering too fast just do more sets of each exercise. Do 3x10 or something to start. Could even change it to 5x5. Once you get pretty strong try 3x10 and 5x5 and if you recover ok continue.
Day 1 - bench/chin ups/ overhead press / face pulls
Day 2 - squats + abs
Day 3 - break
Day 4 - bench/dumbell rows/bicep curls/overhead press / face pulls
Day 5 - deads, squats
Day 6,7 - break
I've heard of some people doing everything once a week as a beginner and progressing just fine too (chest-mon, back-tues, wed-legs,thurs-shoulders, etc) but that has never worked well for me. Twice a week works well except for legs which I have good success doing 1-2 times per week.
I think something like the following would work just fine. If you're recovering too fast just do more sets of each exercise. Do 3x10 or something to start. Could even change it to 5x5. Once you get pretty strong try 3x10 and 5x5 and if you recover ok continue.
Day 1 - bench/chin ups/ overhead press / face pulls
Day 2 - squats + abs
Day 3 - break
Day 4 - bench/dumbell rows/bicep curls/overhead press / face pulls
Day 5 - deads, squats
Day 6,7 - break
I've heard of some people doing everything once a week as a beginner and progressing just fine too (chest-mon, back-tues, wed-legs,thurs-shoulders, etc) but that has never worked well for me. Twice a week works well except for legs which I have good success doing 1-2 times per week.
slingy
New member
Any ideas on suitable work to do on non-primary workout days?
I did my version of this routine yesterday, mate is coming over for weights this arvo and I figure I might as well do something.. Thinking maybe I'll just skip the big compounds, i.e. squat and deadlift. So i'll still do bench, OHP, rows and chins. Might throw in some curls and skullcrushers or something.... Otherwise considering cranking out some tabata...
I did my version of this routine yesterday, mate is coming over for weights this arvo and I figure I might as well do something.. Thinking maybe I'll just skip the big compounds, i.e. squat and deadlift. So i'll still do bench, OHP, rows and chins. Might throw in some curls and skullcrushers or something.... Otherwise considering cranking out some tabata...
bozodos
Member
I used to do Tabata Thrusters, but decided to save my knees for heavy squatting!
At the moment on my off days I do dips, assisted chins, cable pull aparts and some other movements for shoulder health, do some light ish lying tricep extensions with ezy curl bar, lighter than usual straight bar curls and a heavy farmer's walk to finish up. I do need to find a decent conditioning excercise like some stair runs though.
At the moment on my off days I do dips, assisted chins, cable pull aparts and some other movements for shoulder health, do some light ish lying tricep extensions with ezy curl bar, lighter than usual straight bar curls and a heavy farmer's walk to finish up. I do need to find a decent conditioning excercise like some stair runs though.
slingy
New member
Yeah, looks to be pretty much what I was thinking. Focus on the smaller muscles that recover a bit more quickly so as to not affect the next primary workout. Light weights but high intensity is probably the way to go, work more on my anaerobic fitness and get the blood pumping.
slingy
New member
I've gotta admit that this one is pretty full on. Takes me forever to do it all properly because there's so much rest required. I'm certainly sticking to it though, it's working well for me.
I understand your goals are probably quite different to mine, with more focus on weight loss, so maybe you can find another routine that can be done at a higher tempo.
bozodos
Member
but are you strong enough yet? 180 squat, 120 bench, 200 deadlift are the goals of this program
