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The Beginning Strength Program .pdf


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BEGINNING STRENGTH PROGRAM

*It is important to read, and understand every bit of information before diving into the workout program*

YOU WILL WORKOUT 4 DAYS PER WEEK
It is most optimal to be performed on non-consecutive days, with an exception of
the 4th day following the 3rd. For example: Mon: Workout A, Wed: Workout B,
Fri: Workout C, Sat: Workout D. However, if your schedule conflicts with this,
another option is to workout 2 consecutive days with an off day between. For
example: Mon: Workout A, Tues: Workout B, Thurs: Workout C, Fri: Workout D.
WHO IS THIS PROGRAM DESIGNED FOR?
EVERYONE. Yes, Men AND Women. There is a misconception with lifting heavy
weights and getting too “bulky”. The truth is that most women who appear to have
a “bulky” physique are either on steroids, or have been training under a certain
program for YEARS. The advantages of this program are to gain strength at the
most optimal level, and actually do something with the strength you’ve gained.
This program is also considered to be a very low volume program, so strength and
muscle fullness are the main goals. A higher volume/hypertrophy program would
be more optimal for someone looking to gain muscle or chase a pump at a faster
rate, while falling behind a little more in strength. With that being said, you will
still absolutely gain muscle size, as this is a bulking routine. Also remember that
because this is a bulking routine, you will need to be in a caloric surplus. DO NOT
attempt this program while eating at a caloric deficit or maintenance.
HOW TO SELECT YOUR STARTING WEIGHT
For every exercise, select a weight that allows you to reach the target reps with
good proper form.

PERFORMING & PROGRESSING ON REVERSE PYRAMID TRAINING
This program is performed using the Reverse Pyramid Training method or RPT.
With a Reverse Pyramid, you start your first set with your heaviest weight, and
decrease the weight with each following set. After you perform your first set, you
will strive to perform an additional 2 reps for each set thereafter. You will perform
a percentage of your top set with each following set. The percentages are as
follows;
● Bench Press, Overhead Press, Row: 5%
● Squat, Deadlift, Weighted Pull Ups: 10%
● Accessory Movements (Biceps, Triceps, Calves): 10%
Here’s an example of what a Bench Press setup would look like, following the RPT
guidelines above:

Bench Press - 3 x ​8
Set 1: 100 x 8
Set 2: 95 x 10
Set 3: 90 x 12
Notice how the 2nd & 3rd set were 5% less weight, with 2 more reps performed
than the prior set. If you can’t perform more than 2 reps for each additional set,
that’s okay, the target is to aim for the number labeled in red. For convenience
sake, I’ve labeled the target reps in the program, red. The target rep for this lift is
8. Once the target rep is achieved on the first set, add 5 lb the following week.
Here’s an example of what a progression would look like on a deadlift:

Deadlift - 2 x ​6
week 1
Set 1: 200 x 6
Set 2: 180 x 7
Week 2
Set 1: 205 x 4
Set 2: 180 x 5
Notice how the 2nd set was only 1 rep more than the target rep, yet 5 lb were still
added the next week since the target reps were achieved on the first set. Also
notice that the weight on set 2, week 2, was not increased. The reason for this is
because 90% of 205 equaled 184.5, and we always want to round down, instead of
up. Don’t worry too much about tracking the additional sets progress, as they will
ALWAYS be a percentage of the prior. As long as you focus on progressing the top
sets of each lift, the additional sets progress will follow.

THE TRAINING ROUTINE

WORKOUT A:
Light Squat 4 x ​6​: ​Use 60% of your first set load from Workout C (NOT RPT)
Deadlift 2 x ​6​: ​RPT
Deadlift 1 x 10: ​Decrease by 80% of first and go for 10
Bench Press: 3 x ​8​: ​RPT
Tricep Extension 2 x ​10​: ​RPT
(Optional) - Seated Calf Raises 5 x ​8​: ​Treat them as any other RPT movement, but reduce
by 20% each set and do not rest between sets.
WORKOUT B:
Overhead Press 3 x ​8​: ​RPT
Bent Over Barbell Row 3 x ​8​: ​RPT
Weighted Pull Ups 3 x ​6​: ​If you cannot do weighted pull ups, do body weight until you can
hit 6 as your first set. If you cannot perform a single bodyweight pull up, do lat pull downs until
you can build up to bodyweight.
Preacher Curls 3 x ​10​: ​RPT
WORKOUT C:
Squat 4 x ​8​: ​RPT
Bench AMSAP x ​5​: ​As Many Sets as Possible for 5 reps using your 9 rep max. To find your 9
rep max, think about the weight you use for 8 reps on workout A, and add 5 pounds. Use that
weight to perform as many sets as possible for 5 reps, and stop when you feel you have only 2
reps in the tank.
Tricep Pushdown 2 x ​10​:​ RPT
(Optional) - Standing Calf Raises 5 x ​8​: ​Treat them as any other RPT movement, but
reduce by 20% each set and do not rest between sets.
WORKOUT D:
Light Overhead Press 3 x ​10​: ​Use 85% of your first set load from workout B (NOT RPT)
T-Bar Row 3 x ​10​: ​RPT
Weighted Pull Ups 1 x ​4​: ​If you cannot perform a single bodyweight pull up, you may use an
assistance pull up machine. If you can perform even 1 pull up, that’s okay! Your strength will
increase. (NOT RPT)
Concentration DB Curl 3 x ​10​ (this is optional to replace with another smaller body
part movement except any tricep movements [delts, abs, etc.]): ​If your biceps are a
lagging body part for you, I would recommend sticking with this movement.​ (​NOT RPT)
I plan on including instructional videos for each workout at some point. Unfortunately at this
time, I do not have any.
*See bottom of program for simplified workout layout, once information is analyzed and
understood. The purpose for the simplified workout layout, is purely for easier viewing. If you’d
prefer to look at the above layout, disregard the simplified version.*

SUMMARY
The basic concept of this program is to gain solid strength at an optimal level. We
are focusing on building strength in four compound lifting exercises (Squat,
Deadlift, Overhead Press, & Bench Press). We are performing them all twice a
week, with the exception of Deadlifts, which we are only performing once. One of
the days we are aiming for a heavy load and the other we are aiming for a lighter
load at a percentage of the higher. The lighter performance lifts will aid in muscle
gain and form while not being heavy enough to affect our heavier days. And if not
obvious, our heavy days will be focused on gaining strength for that lift, while also
adding muscle.
TRACKING YOUR LIFTS
I just wanted to quickly explain how I personally track my lifts. You do not need to
do this, if you have a more efficient way for yourself. I also would write this in the
notes app on my iphone. Here is an example of how I track my Overhead Press (I
track every exercise the same):
Overhead Press​ *Target 8*
Week 1
Set 1: 185 x 6
Set 2: 175 x 8
Set 3: 165 x 9
Week 2
Set 1: 190 x 4
Set 2: 180 x 5
Set 3: 170 x 7
Week 3
Set 1: 190 x 5
Set 2: 180 x 6
Set 3: 170 x 7
Now these numbers are random, but I just wanted to give an example of how it
might look, and I hope that benefits you.

*This is the simplified layout. Again, its purpose is purely for easier viewing, without all of the
notes attached to them. Yes, the notes still apply.*
WORKOUT A:
Light Squat 4 x 6
Deadlift 2 x 6
Deadlift 1 x 10
Bench Press 3 x 8
Tricep Extension 2 x 10
(optional) Seated Calf Raises 5 x 8
WORKOUT B:
Overhead Press 3 x 8
Bent Over Barbell Row 3 x 8
Weighted Pull Ups 3 x 6
Preacher Curls 3 x 10
WORKOUT C:
Squat 4 x 8
Bench Press AMSAP5
Tricep Pushdown 2 x 10
(optional) Standing Calf Raises 5 x 8
WORKOUT D:
Light Overhead Press 3 x 10
T-Bar Row 3 x 10
Weighted Pull Ups 1 x 4
Concentration DB Curl 3 x 10


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