Workout lifting programs

Strength 2. The program utilizes 5 training days per week, calculates load based on RPE and percentage of one rep max, and ends with attempting to set a new one rep max. A full body workout routine is any program that works all of the major muscle groups in each training session.

They are effective for building strength, gaining muscle, and losing fat. As such, they are commonly recommended for many beginner lifters, though they are also well suited for intermediate and advanced lifters.

This is a 10 week powerlifting program for beginners. It was designed to help increase strength in the squat, bench press, and deadlift. It was created by PRs on the Platform.

This is a 15 week, 4 day intermediate powerlifting program by PRs On The Platform, a powerlifting coaching service. Thanks to PRs on the Platform for sharing this program with Lift Vault through the program submission form. As such, it can be used for meet preparation. You should probably run v2. Rewired helps you discover who you are and teaches you the ways to be fit—not just for nine weeks, but for the rest of your life.

View all articles by this author. Hey, you! Here's a question for you: Do you have a plan? This iconic program has shown millions of men and women the transformative power of lifting weights and eating right. It's hard work, but the rewards are life-changing! Jim Stoppani's Shortcut to Size. From the labs of Yale University to the most hardcore gyms in America, Jim Stoppani has devoted his entire career to the science of building muscle and burning fat.

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Both versions are in the spreadsheet below. The nSuns Linear Progression program is great for beginners because it immediately gets them accustomed to higher training frequency, whereas many novice programs only call for 3x weekly training.

The novice trainer is unique in that they are able to rapidly recover from training sessions, so 4x or 5x weekly is not necessarily an issue for beginners. Madcow 5x5 Intermediate LiftVault. The most important thing is to select a program that progresses at the correct rate. These progress the quickest. I selected these programs because they have a long track record of successfully getting people stronger and because they have spreadsheets that are relatively simple to understand.

Plus, enough people have run them that any questions an individual may have can be answered by using Google. Established by Doug Hepburn as a powerbuilding routine that blends the heavy weight work of powerlifting training with the hypertrophy-inducing volume of bodybuilding training, PHATburn is a challenging program for advanced athletes.

If you're looking to introduce more volume into your off-season training, this may…. A program that utilizes these principles will often fare better than one that doesn't. Let's take a brief look at some of the more popular bodybuilding workout set-ups and identify the pros and cons of each. The five-by-five program is one that is quite popular among those who are looking to gain a high amount of strength and muscle mass. The set-up of this program is to perform three main exercises that target the main muscle groups in the body both lower and upper body in the same workout , performing five sets of five repetitions.

At the end of each workout you can add in a few sets of isolated exercises if you like, but it's not required by the program. One of the biggest advantages of this set-up is going to be an increased frequency of training. Since you will stimulate so many muscle fibers every other day, you will see a very high release of testosterone, promoting a good degree of muscle mass growth.

Most individuals also find that they become hungrier while following this program, which is representative of the intense nature of it. The drawback to this program is that it's one that a beginner likely shouldn't jump into as it will be intense and could lead to overtraining if you're not careful. It's best to have a month lifting history behind you so you can be sure your body is ready for this stress load.

The second con to this set-up is due to the fact that you'll be lifting heavy three times a week - it doesn't lend so well for a lot of other activity, such as heavy sports training.

If you're involved in high-level athletics, it may be better to choose a slightly less demanding program so you don't become overly fatigued.

You'll want to aim to perform the 5 X 5 protocol for the core exercises as described above and then cut back on the volume for the accessory lifts. If you know going in you're someone who tends to have difficulty recovering, then you may want to attempt a 3 X 5 set-up first and see how you do. It can be easy to overtrain on this program if you're not careful.

Alternate between workout A and workout B three times a week with at least one day off between sessions. Aim to rest for to seconds between sets of the core exercises and to seconds between sets for the accessory exercises. The next higher volume muscle-building program is German Volume Training. This one is quite similar to the 5 x 5 program in that it too is going to call for a higher set number, but it differs in that it takes the rep ranges much higher to ten reps for each set.

The design of this program is to focus on two main muscle groups per day, alternating between them over the course of three days a week. For someone who has some training behind them, this type of workout can allow you to build muscle mass at an incredibly high pace provided you're following a proper nutritional protocol with it as well. Some individuals will make the mistake of not looking after their nutrition on this program and it's those people who are at a much higher risk of burning out after a short period of time passes.

If you want to get good results with this program, eating a higher calorie diet will be a must to support the volume. Similar to the 5 x 5, if you're planning on doing a lot of additional activity with this program - sports training, cardio , or otherwise, you may run into some problems. Typically you will need to reduce everything else you're doing so the body can have enough time to recover and progress The other con of this program is that if you are interested in maximum strength development, it may not be the absolute best idea either.

The reason for this is that pure strength gains typically require you to lift in a lower rep range, while this program pushes it a bit further. There are advanced variations with German Volume Training that bring the rep range lower to allow for more weight.

If this is an important issue for you, think about looking into that. For this workout protocol, you are to select one compound exercise for each muscle group and hit it hard with ten sets of ten reps. Once those have been completed, then you can add a few isolation exercises if you wish but bring them down to only sets of reps. Aim to keep up the pace of the workout by keeping your rest to seconds. Remember that since you are shooting for the higher rep range of 10 reps, you will not be using as high of a weight as you would on a rep protocol, so be sure you adjust your load accordingly.

The workout is broken up into three different days: chest and back, legs and abs, and then shoulders and arms. Take one day off between workouts and have the full weekend for solid recuperation. The third type of volume training program that's catching on rather rapidly is the FST-7 Training Program.