In this part of the series we are going to cover how to make training programs for people who have crossed the first few months of preparatory training (see part I).
Now beginners who have worked up to the stage that they can do 1.5 times body weight in the deadlift for 2 sets of 5 using the methods given in part 1, or who have good experience in general sports training should do this. If you are not already in some kind of semblance of fitness please go back to the routines in pat 1.
What beginners need is a lot of volume in the big lifts, whatever these may be. They need to push the weights and try to make linear progress. It is only when you can no longer make linear progress on a consistent basis that you are an intermediate. Here are a few routines for various purposes-
Every single routine here is one that I have tried on my athletes.
Routine 1- Recreational lifter wanting to Just get big and Strong
Workout 1-
Bench press- Work up to 1X5 fairly heavy set (think 80%). Every week you will try to beat this number by no more than 2 kgs. Warm up in small increments to the working weight. When you are unable to set a PR just reduce the weight by 8-10kgs and continue.
Bench Press- 5X10 with a light weight (think 50%) add weight here whenever you can as well
Chin Ups- 2 sets of as many reps as possible
Dumbell Rows- 5 sets of 10.
Workout 2-
Squat- Work up to 1X5, same as bench press.
Squat- 5X10
Bridges + Leg raises 3 sets each
Workout 3-
Military Press- Work up to 1X5
Dumbell Overhead Press- 5X10
Bodyweight Rows+ Lat Pull Downs- 5 Sets each
Workout 4-
Deadlift- Work up to 1X5
Snatch Grip Deadlift From the Blocks- 5X10
Ab rollouts + KB swings- 3 sets each
This can be done 4 times a week or 3 times a week, each workout being repeated twice in 3 weeks.
Here is another routine for the same purpose but done 2 times a week.
Routine 2- General guy wanting to get big and strong
Workout-1 Week 1
Squat- Work Up to Max set of 5
Do one back off set of heel elevated squats with 80% of the weight used in the max set of 5.
Try for 1X20
Deadlift Conventional- 6X6 with a reasonably challenging weight. Add weight whenever possible.
Hanging Leg Raises + Walking Body weight/barbell Lunges 3 hard sets each.
Workout 2 Week 1
Bench Press- Max set of 5
Mild Incline Press- Back of set with 75% of max set. Try for 1X20
Military Press- 5X10
Dumbell Rows- 5X10
Chin Ups- 2 sets as many as possible
Band Pull Aparts
Workout 1 Week 2
Deadlift- Work Up to max 5
Back off set of Con Deads with 80% of max set. Try 1X20
Squats- 5X10
Hanging Leg Raises + Walking Lunges
Workout 2 Week 2
Military Press- Max set of 5
Mild Incline Press- Back of set with 75% of max set. Try for 1X20
Bench Press- 5X10
Dumbell Rows- 5X10
Chin Ups- 2 sets as many as possible
Band Pull Aparts
Routine 3- For someone wanting to build a big bench, squat and deadlift
Workout 1-
Bench Press- Work up to a heavy single. (think 85%) Add a little weight every week. It is imperative you never add more than 2 kgs at a time. You are just getting the feel for heavy weights and progressively adding weight. Don't sabotage yourself by testing yourself.
3X6 with 75% of the weight used for the single.
Dumbell Overhead press- 5X10
Chins- 5 sets of as many as possible
Kroc Rows- 1 set per arm.
Workout 2-
Squat- Work up to a heavy single. Same as bench press except the limit is 3kgs.
Deadlift- Work up to a heavy single. Same as bench press except limit is 4kgs.
Squats- 3X6 with 75% of single weight.
Deadlift- 4X5 with 75% of single weight.
Ab work
Workout 3-
Bench press- 5X10 with 65% of weight used for single.
Squat- 5X10 with 65% of weight used for single.
Hypers- 5X15. add half kg at a time.
Ab work
Dumbell rows- 5X12
Routine 4- Big Bench, Squat and deadlift in a twice a week routine.
Workout 1-
Bench Press- 5X12 with 60s rest. Start really light, like 50%.
Squat- 3X12 with 90s rest.
Deadlift- 3X12 with 90s rest
Dumbell Rows- 5X12
Ab work
Workout 2-
Bench Press- 5X5 with 90s rest. 80%ish
Squat- 3X5. 90s rest
Deadlift- 3X5. 90s rest
Chins- 5 sets of amrap
Ab work
Workout 3-
Military press- 5X10 with 60s rest
Heel Elevated Squat- 3X15 with 90s rest
Hypers- 5 X15 with 60s rest
Lat Pull Downs- 5X12 with 60s rest
Abs, biceps and triceps- 3 sets each
Workout 4-
Bench Press- 5X3 with 120s rest. 85%ish
Squat- 3X3 with 120s
Deadlift- 3X3 with 120s
Chins- 5 sets of AMRAP
Ab work
Repeat the 2 weeks with increased weights.
Routine 5- Athlete needing to improve his jump/ General Athletic Strength
3 days per week
Workout 1-
Squat- 5X10 with 90s rest. Start really light, like 50%.
3 sets of AMRAP Chins
3 sets of 8-12 Military Press
Hanging Leg Raises, Pallof Presses- 3 Sets Each
Workout 2-
Squat- 10X Workout 1 Weight (call it W), 8X W+4kgs, 6X W+8kgs, 4X W+14kgs, 2X W+22kgs. 120s rest
The weights increases given here are only suggestions. You can increase more or less, depending on how heavy a weight you plan to hit in the last set. The first 2 sets should be pretty easy and the 4th and 5th set should feel heavy but not very difficult. Think 86%ish.
Chins Weighted- 3X6-8
3 sets of 6-8 Military Press
Ab Rollouts and one arm Carries- 3 sets each
Workout 3-
Squat- 5X3 with the top set of workout 2. 150s rest.
Weighted Chins- Work up to a Max set of 4 reps
Military press- Work up to a Max Set of 5 reps.
Hypers- 5X15
Repeat all three workouts in the second week with 2kgs more in very set. In week 3 do workout 1 with 5X5 reps with the same weight used in the second week. Workout 2 stays the same and weight increases as usual. Workout 3 become 5sets of 1 with the top weight of workout 2.
In week 4 just add 2 kgs to week 2 and continue.
In workout 3, just alternate between Max set of 4 and 3 for chins, and Max set of 5 and 4 for military press. Everything else stays the same.
Routine 6- Thrower trying to improve his strength for throwing
2-3 times a week. Just follow the linear cycle.
Estimate a 1 R.M
Workout1- Bench Press- 60%X5X7, Squat- 60%X6X6, Abs, Hypers, Rows
Workout2- Bench Press- 65%X6X6, Squat-65%X5X6, Abs, Hypers, Chins
Workout3- Military Press- 5X10, Lat Pull Downs- 5X10, Close Grip Incline Press-5X10, Dumbell Rows- 5X10, Leg Press/Hack Squat-5X10
Workout4- Bench Press- 70%X5X6, Squat- 70%X6X5, Abs, Hypers, Rows
Workout5- Bench Press- 75%X6X5, Squat-75%X5X5, Abs, Hypers, Chins
Workout6-Military Press- 5X10, Lat Pull Downs- 5X10, Close Grip Incline Press-5X10, Dumbell Rows- 5X10, Leg Press/Hack Squat-5X10
Workout7- Bench Press-80%X5X5, Squat-80%6X4, Abs, Hypers, Rows
Workout8- Bench Press-85%X5X4, Squat-85%5X4, Abs, Hypers, Chins
Workout9- Military Press- 5X10, Lat Pull Downs- 5X10, Close Grip Incline Press-5X10, Dumbell Rows- 5X10, Leg Press/Hack Squat-5X10
Workout10- Bench Press-90%X5X3, Squat-90%X5X3, Abs, Hypers, Rows
Workout11- bench Press- 95%X5X2, Squat- 95%X5X2, Abs, Hypers, Chins
Workout 12- Military Press- 5X10, Lat Pull Downs- 5X10, Close Grip Incline Press-5X10, Dumbell Rows- 5X10, Leg Press/Hack Squat-5X10
Workout 13- Bench Press- 100%X 4X2, Squat, 100%X4X2, Abs, Hypers, Rows
Workout 14- Bench Press and Squat- 100%+2kgs X3X2 no assistance
Workout 15- Bench Press and Squat- 100% +4kgs X2X2
Just take the weight used in the last workout and multiply it by 1.0666 and you will have you new max. Run the whole thing again with the new figure. Each cycle can last anywhere from 5-8weeks.
Now beginners who have worked up to the stage that they can do 1.5 times body weight in the deadlift for 2 sets of 5 using the methods given in part 1, or who have good experience in general sports training should do this. If you are not already in some kind of semblance of fitness please go back to the routines in pat 1.
What beginners need is a lot of volume in the big lifts, whatever these may be. They need to push the weights and try to make linear progress. It is only when you can no longer make linear progress on a consistent basis that you are an intermediate. Here are a few routines for various purposes-
Every single routine here is one that I have tried on my athletes.
Routine 1- Recreational lifter wanting to Just get big and Strong
Workout 1-
Bench press- Work up to 1X5 fairly heavy set (think 80%). Every week you will try to beat this number by no more than 2 kgs. Warm up in small increments to the working weight. When you are unable to set a PR just reduce the weight by 8-10kgs and continue.
Bench Press- 5X10 with a light weight (think 50%) add weight here whenever you can as well
Chin Ups- 2 sets of as many reps as possible
Dumbell Rows- 5 sets of 10.
Workout 2-
Squat- Work up to 1X5, same as bench press.
Squat- 5X10
Bridges + Leg raises 3 sets each
Workout 3-
Military Press- Work up to 1X5
Dumbell Overhead Press- 5X10
Bodyweight Rows+ Lat Pull Downs- 5 Sets each
Workout 4-
Deadlift- Work up to 1X5
Snatch Grip Deadlift From the Blocks- 5X10
Ab rollouts + KB swings- 3 sets each
This can be done 4 times a week or 3 times a week, each workout being repeated twice in 3 weeks.
Here is another routine for the same purpose but done 2 times a week.
Routine 2- General guy wanting to get big and strong
Workout-1 Week 1
Squat- Work Up to Max set of 5
Do one back off set of heel elevated squats with 80% of the weight used in the max set of 5.
Try for 1X20
Deadlift Conventional- 6X6 with a reasonably challenging weight. Add weight whenever possible.
Hanging Leg Raises + Walking Body weight/barbell Lunges 3 hard sets each.
Workout 2 Week 1
Bench Press- Max set of 5
Mild Incline Press- Back of set with 75% of max set. Try for 1X20
Military Press- 5X10
Dumbell Rows- 5X10
Chin Ups- 2 sets as many as possible
Band Pull Aparts
Workout 1 Week 2
Deadlift- Work Up to max 5
Back off set of Con Deads with 80% of max set. Try 1X20
Squats- 5X10
Hanging Leg Raises + Walking Lunges
Workout 2 Week 2
Military Press- Max set of 5
Mild Incline Press- Back of set with 75% of max set. Try for 1X20
Bench Press- 5X10
Dumbell Rows- 5X10
Chin Ups- 2 sets as many as possible
Band Pull Aparts
Routine 3- For someone wanting to build a big bench, squat and deadlift
Workout 1-
Bench Press- Work up to a heavy single. (think 85%) Add a little weight every week. It is imperative you never add more than 2 kgs at a time. You are just getting the feel for heavy weights and progressively adding weight. Don't sabotage yourself by testing yourself.
3X6 with 75% of the weight used for the single.
Dumbell Overhead press- 5X10
Chins- 5 sets of as many as possible
Kroc Rows- 1 set per arm.
Workout 2-
Squat- Work up to a heavy single. Same as bench press except the limit is 3kgs.
Deadlift- Work up to a heavy single. Same as bench press except limit is 4kgs.
Squats- 3X6 with 75% of single weight.
Deadlift- 4X5 with 75% of single weight.
Ab work
Workout 3-
Bench press- 5X10 with 65% of weight used for single.
Squat- 5X10 with 65% of weight used for single.
Hypers- 5X15. add half kg at a time.
Ab work
Dumbell rows- 5X12
Routine 4- Big Bench, Squat and deadlift in a twice a week routine.
Workout 1-
Bench Press- 5X12 with 60s rest. Start really light, like 50%.
Squat- 3X12 with 90s rest.
Deadlift- 3X12 with 90s rest
Dumbell Rows- 5X12
Ab work
Workout 2-
Bench Press- 5X5 with 90s rest. 80%ish
Squat- 3X5. 90s rest
Deadlift- 3X5. 90s rest
Chins- 5 sets of amrap
Ab work
Workout 3-
Military press- 5X10 with 60s rest
Heel Elevated Squat- 3X15 with 90s rest
Hypers- 5 X15 with 60s rest
Lat Pull Downs- 5X12 with 60s rest
Abs, biceps and triceps- 3 sets each
Workout 4-
Bench Press- 5X3 with 120s rest. 85%ish
Squat- 3X3 with 120s
Deadlift- 3X3 with 120s
Chins- 5 sets of AMRAP
Ab work
Repeat the 2 weeks with increased weights.
Routine 5- Athlete needing to improve his jump/ General Athletic Strength
3 days per week
Workout 1-
Squat- 5X10 with 90s rest. Start really light, like 50%.
3 sets of AMRAP Chins
3 sets of 8-12 Military Press
Hanging Leg Raises, Pallof Presses- 3 Sets Each
Workout 2-
Squat- 10X Workout 1 Weight (call it W), 8X W+4kgs, 6X W+8kgs, 4X W+14kgs, 2X W+22kgs. 120s rest
The weights increases given here are only suggestions. You can increase more or less, depending on how heavy a weight you plan to hit in the last set. The first 2 sets should be pretty easy and the 4th and 5th set should feel heavy but not very difficult. Think 86%ish.
Chins Weighted- 3X6-8
3 sets of 6-8 Military Press
Ab Rollouts and one arm Carries- 3 sets each
Workout 3-
Squat- 5X3 with the top set of workout 2. 150s rest.
Weighted Chins- Work up to a Max set of 4 reps
Military press- Work up to a Max Set of 5 reps.
Hypers- 5X15
Repeat all three workouts in the second week with 2kgs more in very set. In week 3 do workout 1 with 5X5 reps with the same weight used in the second week. Workout 2 stays the same and weight increases as usual. Workout 3 become 5sets of 1 with the top weight of workout 2.
In week 4 just add 2 kgs to week 2 and continue.
In workout 3, just alternate between Max set of 4 and 3 for chins, and Max set of 5 and 4 for military press. Everything else stays the same.
Routine 6- Thrower trying to improve his strength for throwing
2-3 times a week. Just follow the linear cycle.
Estimate a 1 R.M
Workout1- Bench Press- 60%X5X7, Squat- 60%X6X6, Abs, Hypers, Rows
Workout2- Bench Press- 65%X6X6, Squat-65%X5X6, Abs, Hypers, Chins
Workout3- Military Press- 5X10, Lat Pull Downs- 5X10, Close Grip Incline Press-5X10, Dumbell Rows- 5X10, Leg Press/Hack Squat-5X10
Workout4- Bench Press- 70%X5X6, Squat- 70%X6X5, Abs, Hypers, Rows
Workout5- Bench Press- 75%X6X5, Squat-75%X5X5, Abs, Hypers, Chins
Workout6-Military Press- 5X10, Lat Pull Downs- 5X10, Close Grip Incline Press-5X10, Dumbell Rows- 5X10, Leg Press/Hack Squat-5X10
Workout7- Bench Press-80%X5X5, Squat-80%6X4, Abs, Hypers, Rows
Workout8- Bench Press-85%X5X4, Squat-85%5X4, Abs, Hypers, Chins
Workout9- Military Press- 5X10, Lat Pull Downs- 5X10, Close Grip Incline Press-5X10, Dumbell Rows- 5X10, Leg Press/Hack Squat-5X10
Workout10- Bench Press-90%X5X3, Squat-90%X5X3, Abs, Hypers, Rows
Workout11- bench Press- 95%X5X2, Squat- 95%X5X2, Abs, Hypers, Chins
Workout 12- Military Press- 5X10, Lat Pull Downs- 5X10, Close Grip Incline Press-5X10, Dumbell Rows- 5X10, Leg Press/Hack Squat-5X10
Workout 13- Bench Press- 100%X 4X2, Squat, 100%X4X2, Abs, Hypers, Rows
Workout 14- Bench Press and Squat- 100%+2kgs X3X2 no assistance
Workout 15- Bench Press and Squat- 100% +4kgs X2X2
Just take the weight used in the last workout and multiply it by 1.0666 and you will have you new max. Run the whole thing again with the new figure. Each cycle can last anywhere from 5-8weeks.
Hello Tejas,
ReplyDeleteI one of your posts somewhere you mentioned that you could a one arm chin up and now your are trying to get it back. My question is, did you encountered elbow tendonitis earlier when you trained for the 1 arm chin up ? Seems to be common among people who do it.
I personally experienced it only once very early on when I got a little crazy with the repetitions in my chin ups. I was not trying to do a one arm chin at the time, but just trying to increase my repetition numbers. I would typically do 80-100 reps a workout, 3 times a week. But while working towards the one arm chin, I never experienced it, mainly because I was quite cautious and kept the repetitions real low. The total number of chin ups per session would never cross 20 reps, and I restricted chinning to 2 sessions a week.
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