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Novice Compendium

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START WHERE YOU STAND
THE NOVICE
COMPENDIUM
HOW TO BUILD SIZE AND STRENGTH PROPERLY
BY KAREL SAQUING
Novice Compendium
The Complete Guide to Novice Training and an Introduction to Effective
Training Principles
Karel Saquing
STAND STRENGTH Las Vegas, NV
Novice Compendium
Contents
Introduction .............................................................................................................................. 3
Where Other Programs Go Wrong ...................................................................................... 3
1. Lack of Exercise Variation .............................................................................................. 6
The Value of Basic Barbell Lifts .......................................................................................... 7
The 10 Most Important Exercises for Novice Lifters (No particular order) .................... 8
Defining “Strength” .............................................................................................................. 9
2. Limited Forms of Progression ...................................................................................... 12
Forms of Progressive Overload ........................................................................................ 12
3. Adherence to Minimalist Training Ideologies (Thinking Powerlifting is all you need)
............................................................................................................................................. 16
Glossary:................................................................................................................................. 19
3 Day Full Body Template ........................................................ Error! Bookmark not defined.
Upper-Lower Template.......................................................................................................... 21
Strength Lower ................................................................................................................... 21
Strength Upper ................................................................................................................... 21
1
Size Lower .......................................................................................................................... 24
Size Upper ........................................................................................................................... 24
Ideal Training Schedule......................................................................................................... 25
The PT Pyramid by Stew Smith ........................................................................................ 27
Odd Minute-Even Minute ................................................................................................... 27
Tabata ................................................................................................................................. 28
How and When to Modify the Program ............................................................................... 28
FAQ ......................................................................................................................................... 30
2
Introduction
The fitness industry is oversaturated with products and training programs. While the
efficacy of supplements is debatable, most of programs you find for free on the internet
will work if you just apply consistency and effort. However, this does not mean that all
programs are made equal or even made well. If you look at the most common novice
programs that people will use when they first start working out, you will find a variety of
different issues that motivated me to create the Stand Strength Novice Program, its
progressions, and variations found in this book.
Where Other Programs Go Wrong
The purpose of the Stand Strength Novice Program is to address the weaknesses that
are present in other novice programs such as Starting Strength, StrongLifts, GreySkull
LP, and all other 5x5 derivatives. While these programs are time tested and provided
results for the initial months of training for many people, the results are mainly
attributed to the novice status of the people running the training program rather than
the effectiveness of the program itself. One major issue of these 3x5/5x5 programs is
that they have a plateau built into their methodology and fail to provide novices a way
forward after the program stops working for them as it inevitably will.
Despite the long history of these programs and the many testimonials they have
accumulated, they fail to consider the variability of novices and the fact that they will
not be novices forever. The goal of any training program, free or provided by a coach, is
3
to provide a framework in which the new lifter can move forward safely and
competently.
The THREE BIGGEST FLAWS of Most Programs
1. Lack of Exercise Variation
2. Limited Forms of Progression and
3. Adherence to “Powerlifter” Dogma
This eBook seeks to remedy these wrong doings that hurt novices the most because a
novice should prioritize on building as wide of a base as they can: a base of knowledge
and work capacity that can be leveraged into more gains over time. This is
accomplished by exposing them to more exercises in each movement pattern, more
ways to increase performance over time, and find a style of training that they enjoy and
allows them to train for the rest of their life.
Above all else, the goal of the novice lifter is to become a consistent lifter. How do you
accomplish this? Enjoying your training and liking the results you get.
If you only do 3 exercises in the gym because your program and some old guy on the
internet tells you it is the best thing to do while you see people around you do curls for
girls, flyes for guys, and pecs for sex, you probably won’t enjoy the gym and that will be
the biggest killer of consistency and achievement.
Furthermore, the threshold for consistency is 48-52 weeks of working out the same
number of times or more each week. It can be 2 times, it can be 6 times, it can be
4
anything in between. Regardless, the novice should set a goal for themselves, execute
and work toward that goal as frequently as they can manage.
Remember, Consistent adequacy defeats sporadic perfection every time.
If you want results, YOU HAVE TO BE CONSISTENT. Then, you need to develop both size
and strength. You don’t have to train exclusively like a powerlifter and do very few
exercises in your training or try to add weight every session or week. Conversely, it will
behoove you to not train like a “bodybuilding” bro and use exclusively machines, light
weights, pump-focused training because “barbells are for strength only.”
If you are going to be a successful, natural lifter, you must realize that size and strength
will feed into one another, AND it will always be a benefit to you to chase both in some
capacity.
An Important Caveat
Good advice at a bad time is bad advice. It is good to point out that strength and size
training do not perfectly overlap, but this is not the right time to be mindful of this
distinction, when you have neither size nor strength, you need to have your training
develop both. This brings me to my first point:
5
1. Lack of Exercise Variation (MINIMALISM)
By exercise variation, I do not mean you have to do 5-10 different variations of the
bench, squat, deadlift, military press, rows, etc. Or that you need 50 different curls to
confuse the muscle or optimize growth. Instead, I believe you need to have more than
just the bench, squat, and deadlift in your program. Most novice programs advocate
relying on these basic, compound movements and rightfully so. Compound movements
are exercises that activate the most amount of muscle fibers and allow you to lift the
most amount of weight so they should make up the majority of your training or at least
serve as the backbone of your program. However, many of these novice programs go
wrong when they have the trainee do ONLY compound barbell exercises. This is a
mistake, even if your main goal is strength.
As a novice, you need variety in your training because the goal of the novice is not ONLY
technical mastery of one or a few exercises, but the mastery of a movement pattern.
All exercises fall underneath the classification of a specific movement pattern: Push,
Pull, Hinge, Squat, Lunge, and Carry; are the main patterns. It is important to never
conflate the value the value of a single exercise to the value of the entire movement
pattern. Put simply, you DON’T have to do the Conventional Barbell Deadlift, BUT you
have to use a hinge movement that is conducive for heavy loading if you want full
development of the hips, glutes, and hamstrings. You can do Sumo, Trap Bar,
Block/Rack Pulls below the knee, Romanian Deadlifts. The movement pattern is what
matters, not the exercise (to a reasonable degree).
6
All exercises fall underneath the classification of a specific movement
pattern. It is important to never conflate the value of a single exercise
to the value of the entire movement pattern itself.
These movement patterns can and should be done with more than just a barbell at the
novice stage. Doing so will allow the novice to develop both general and specific work
capacity that will allow them to get the most size and strength while avoiding injury and
burn out.
The Value of Basic Barbell Lifts
The previous advice is not an argument for not learning or replacing the basic barbell
movements. In fact, the novice stage is the best time to learn the barbell lifts (I.e., Squat,
Bench, Deadlift, Strict Overhead Press, BB Row) because you are not strong yet;
therefore, the weights they are lifting are very conducive for teaching technique with
little risk of injury.
However, herein lies the problem with relying on them as the sole exercise of the
workout. At this stage, the amount of muscle a novice builds from these movements is
not terribly high because the main adaptation is mostly technical. Much of your initial
strength gain is merely a consequence of your nervous system and your skill level
adapting to training and, hopefully, you not lifting like a jackass. As a result, I advocate
the use of calisthenics, dumbbells, and machines during the novice phase because they
allow the novice to accumulate low technical, high quality volume that builds muscle.
7
The barbell exercises at this stage are an investment for future muscle growth, you put
in work, but the benefit will come in the future. Whereas with calisthenics, dumbbells,
and machines, the results are more immediate and more transactional in nature
because the effort you put into these movements at this stage will reward you more.
The 10 Most Important Exercises for Novice Lifters (No particular order)
1. Squat
2. Bench
3. Deadlift
4. Row
5. OHP
6. Pull Ups
7. Push Ups
8. Dips
9. Direct Arm Work
10. Side/Rear Delt Work
From this list, comes all the other exercises that your program should mostly comprise
of because they are almost equivalent:
•
Leg Press, Hack Squat
•
DB bench, Incline Bench, Close or Wide-grip Bench
•
Romanian Deadlift, Stiff-leg Deadlift, Deficit Deadlift, Trap Bar, Block or Rack Pull
•
Pendlay Row, Yates Row, Bent Row, DB Row, T-Bar, Chest Supported
8
•
BB OHP, Seated OHP, DB Press, Machine Press
•
Lat. Pulldown, Inverted Rows
If your program does not have the top 10 movements or their close equivalents, you are
running a bad program.
Defining “Strength”
If you spent any amount of time with your commercial gym powerlifting bro who doesn’t
believe in curls, or the old guy who claims to have benched 500 in high school, they will
consider the barbell movements the Gospel Truth.
To them, strength equates to size. However, this is not completely false, but it is not
exactly accurate. They argue:
1. If a novice wants to get big, they have to get strong.
2. The barbell exercises are great at making people strong.
3. Therefore, if you get strong with the barbell lifts, you will be big
While this is a valid argument, it falls apart once you ask the question: “What is
‘Strength’?” The powerlifter or powerbuilder does not need to ask this question. For
them strength is simply 1RM on the Squat, Bench, and Deadlift; but what about the
bodybuilder?
What about all the ways people can manipulate their form to increase their 1RM for the
sake of competition?
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This is where the thinking of a gym bro and old school lifter is flawed and misguiding for
a variety of reasons. Firstly, strength for the bodybuilder is not so obvious to be the 1RM
in 3 specific movements. It is more likely to be the case, and it is the case that I argue
for, that strength for the bodybuilder is being able to do more sets or reps with more
weight overtime with the same form and a variety of different exercises. Put simply, to
build muscle you have to increase your 3-10RM on a wide variety of big basic
movements.
Secondly, if novices only use the basic compound barbell lifts, they will only get good at
the basic compound lifts. While it is impossible to separate hypertrophy from getting
stronger, a complete physique will be very difficult to build with only one kind of
exercise, especially the big 3 since they do not adequately hit all the muscles in the
body. Consequently, many new “bodybuilders” lose faith in the basic movements and
barbell exercises and think “they are only good for strength” because they weren’t
allowed to round out the edges of their training.
The compound exercises are a useful tool for strength and size, and they do have value
that ranks them above other exercises in my opinion, but it is the union of different
exercise variations and exercises modalities like barbells, dumbbells,
weighted/unweighted calisthenics, and machines that give the BEST results for size and
strength.
Regardless of your goal, you have to get stronger. Strength training goes beyond setting
a new 1RM, especially in a size (bodybuilding) context where a 1RM is not necessary.
10
However, regardless of your final goal, you must impose a greater demand on your body
over time. This is progressive overload.
Following from the last point, the big 3 (Squat, bench, and deadlift) do a poor job at
hitting all muscles effectively and equally. The positive feature of tonnage being
distributed around the body is also a weakness of those lifts especially because not all
muscles are involved and the ones that are are not involved equally. It is for this reason I
advocate for a novice program to have lifters get stronger at the exercises mentioned
earlier.
At the end of the day, getting stronger means doing more reps, sets, and/or weight with
the same form overtime. This leads me into my next point:
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2. Limited Forms of Progression
The goal of any reasonable training program is progressive overload.
Pro∙gres∙sive O∙ver∙load
Verb
The strength training method that advocates for the gradual increase of the stress
placed upon the musculoskeletal and nervous system.
Many novice programs only have you progress through one variable: intensity or load on
the bar. In the context of strength training and bodybuilding, intensity refers to the
amount of weight lifted relative to your one rep max.
Forms of Progressive Overload
Beyond intensity, progressive overload can be achieved by:
•
Increasing sets and reps (volumizing)
•
Increasing the amount of training sessions you improve/practice a
movement (frequency)
•
Decreasing rest interval duration
•
Improving form
o Range of motion
o Rep Quality
•
Increasing time under tension
•
Increasing velocity and acceleration during an exercise
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•
Intensiveness Techniques
o Drop sets, supersets, giant sets, rest-pause, cluster sets, partials,
pre-/post-exhaustion
In most novice programs, you are expected to add load each week or every other
session while keeping volume the same. The biggest problem with this, is that it turns
training into a race, and worse, it moves the finish line closer prematurely. Furthermore,
linearly periodized programs that focus on progressing only one variable with limited
exercises have plateaus built into them. These programs arbitrarily assign set and rep
ranges to all exercises when they do not benefit from it all.
Strength and size are discrete adaptations. They take time and effort to build. This is
why programs usually start with higher volumes (more sets and reps) and drop over
time as intensity (weight on the bar) increases. It is also why you can’t just lift heavy all
the time or just do light rep pump work exclusively.
This is not to say linear progression and linear periodization does not work, but they
must be modified with some type of AMRAP or other method if they are to work better
than just arbitrarily adding weight until you can’t and just going back down and use the
same volume to hit new Personal Records. The highest peaks, have the widest bases.
Novices are usually looking for some combination of how to build muscle, get stronger,
and look better. Even if they are only training for one, it is hard to avoid needing to build
more muscle and getting stronger.
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These goals are nuanced and especially when pursued simultaneously; however,
novices are blessed with the ability to progress at all of these at the same time because
they are novices. The “newbie gains” effect does not have a timer; you don’t have a
limited amount of time after you first come in contact with a bar to experience an
explosion of growth or progress. This explosion occurs because of your starting point,
not due to magic or temporal specificity.
All of this can be done without adding weight to the bar. Progression for any lifter, and
especially the novice, should be more varied than just adding load. Just adding weight
each week will stop working very quickly. When that happens, the novice who only
knows how to add weight will think he has reached his “natural limit” and give up, one of
the greatest tragedies in lifting.
Progressive Overload Methods for Novices
Novices can advance at a faster rate than other lifters, this is the newbie gains effect.
However, rather than simply following a 3x5/5x5 and add 5lbs each session or each
week, here are some simple methods you can use to implement the ideas mentioned
above:
1. Back loading with an AMRAP (As Many Reps as Possible) Set or “Plus Set”
•
AMRAP set and Plus Set are the same but you might see both terms used
in different programs
•
Use the last set as a progression indicator
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•
Example 3x5+, Set 1 – 5, Set 2 – 5, Set 3 – 10 (AMRAP), if you hit 7 or
more on the last set, add load next session
2. Front Loading
•
Front Loading: The first set is an AMRAP and you have a total rep goal
that indicates when you add load
i. Bench Press: 135 for 3 sets and total rep goal of 20 reps. You
perform 10, 8, 7; since you hit 25 total reps, next time you bench,
add load
3. Adding a set
•
Start with 1 set with a specific weight (e.g. 1x 5)
•
Next week try to hit a second (2nd) set of 5 with the same weight
•
If you succeed with the second (2nd) set, add a third (3rd) set
•
Only add a set if you manage to hit the target number of sets each set
•
Do not exceed 3 sets
These methods are easy to implement and can be implemented on almost any exercise.
This ensures that each set is of the highest quality, and you get bigger and stronger by
focusing on always getting better in some way.
15
3. Adherence to Minimalist Training Ideologies (Thinking
Powerlifting is all you need)
As mentioned earlier, I am an advocate for free-weight, compound exercises to be the
majority of your training program. However, they should not be the only exercises in
your program. A powerlifter competes to perform a single rep with the heaviest amount
of weight on the barbell squat, bench, and deadlift. Those are only 3 of the many
exercises I advocate the novice to learn. Beyond developing great amounts of strength,
these exercises also build a great amount of muscle. Despite this, it must be clearly
stated that these exercises are not perfect and they do not build all the muscles to their
full potential. Furthermore, they do not belong to one sport, one kind of athlete, or one
goal. Even if you never want to be a powerlifter, I recommend you squat, bench, and
perform some kind of deadlift for health, longevity, or bodybuilding. With that said, it is
important to understand: You don’t have to be a powerlifter or train like one to get big
and strong. To maximize your strength and size development, you must include
variations, rows, vertical pressing, calisthenics, and some form of cardiovascular
conditioning. Then, because you should be allowed to work toward your goal directly,
you should include isolation exercises such as curls, extensions, and calves if your goal
is to become more muscular.
The popularity of powerlifting and strength sports has blessed the fitness community
because it brought with it a focus on getting stronger and progression to the masses,
unfortunately, some novice programs take this to an extreme and makes the goal of
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getting stronger in these lifts more important than any goal you have. In the minds or
people who hold this view, any goal you have will be achieved just by doing the basic
movements. Want bigger biceps? Just do rows and chin ups. Want bigger triceps?
Bench more, bro. Want a bigger back? Focus on deadlifting. Want to build muscle? Just
get strong. There is a nugget of truth here but the basics are not enough if you want to
maximize results. If you added 45 pounds or 20 kilograms to your lifts, but you cut the
range of motion and use supportive equipment, you got stronger but you did not get
bigger.
To reiterate, first understand that strength does not equal size. Strength is a
combination of neuromuscular adaptions, limb lengths, leverages. Muscle size is just
one of many factors. As a result, strength is somewhat relative for every lifter. What
matters most is that you are getting stronger than your past self. Strength is a separate
adaptation from size but it has a strong correlation with it. Second, strength is not
defined by only your 1 rep max. Often times, some people regard strength training as
meaningless to those whose goals are more in line with bodybuilding; building muscle
or burning fat. This couldn’t be further from the truth. The relevance and value of a onerep max will vary from lifter to lifter, but the last truth must be fully taken to heart: if you
want to get bigger, you have to get stronger. What must be clearly stated is what is
meant by “strength”. If you get stronger with 2-3 different exercises that all target the
same muscle, don’t change form to accommodate more weight, and increase your 5RM
or 10RM, or turn a 1RM into a 5 or 10 RM, this will result in substantial size gains.
17
So what should a novice actually focus on?
Thankfully, this is a lot simpler and needs less explanation:
1. Becoming consistent in the gym
2. Learning how to lift properly and safely
3. Learning how to train themselves and progress over time
After 6-12 months of hard training where you work out 3 days every week for that, you
can consider yourself consistent.
In this program, you are exposed to a variety of exercises that are conducive to your
goal of building size and strength and help keep training engaging and enjoyable.
Most importantly, this program provides you exposes you to multiple ways of
progressing in your training that will allow you to train intelligently in the future. Not only
does this program help you stand on your own two feet, it allows you to keep moving
forward when the program has exhausted it’s usefulness to you.
Many who “graduate” from novice programs such as starting strength or stronglifts find
it difficult to know what to do next, but you will not have the problem here.
This program can be modified indefinitely to the levels of performance you will reach
over time.
Below are two programs that serve as starting points. These programs are not made to
sell you the promise of herculean size and strength but are more so to provide you a
template that you use and modify over time into your strongest self.
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Glossary:
BB
Barbell
DB
Dumbbell
SM
Smith Machine
Rep
1 completion of an exercise
Set
A group of reps completed before taking an interval of rest
Superset
2-3 exercises performed with little to no rest in between, rest
taken afterward
Giant Set
4+ exercises performed with little to no rest in between, rest
taken afterward
Cluster Set
A set that is broken down into mini sets with short rest intervals
in between
I.e., 1 set of 6 reps -> 2 reps, rest 15-30s, repeat 3 times
EMOM
Every Minute On the Minute
RM
Rep Max, Max # of reps you can perform at a given weight
AMRAP
As Many Reps as Possible
RIR
Reps in Reserve, “how many reps away from failure am I?”
RPE
Rating of Perceived Exertion, measured on 1-10 scale.
RPE 10 = 0 RIR, RPE 9 = 1 RIR, RPE 8 = 2 RIR, etc.
Technical Failure
The point at which good form during an exercise breaks down
Sets x Reps
Example: 3 sets of 5 reps = 3 x 5
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Lbs x reps
Example: 45 pounds for 5 reps = 45 x 5
/
“Or”, e.g. Pull up / Chin Up = Pull Up OR chin up
+
Superset, e.g. Bicep Curl + Tricep Extension
20
Upper-Lower Template
•
Starts as 3 day split, builds into a 4-day upper-lower
Strength Upper
Exercise
Flat BB Bench
Press
Sets Reps
3
5, 5, 10
AMRAP
Chin Ups + Dips
OR Inverted Rows
+ Push Ups
3
AMRAP
2
8-12
2
12-20
DB OHP + Bicep
Curls
Lat. Pulldown +
Tricep Extension +
Lateral Raise or
Face Pull
Progression
Set 1 and 2: 5 reps
Set 3: AMRAP, add load when you hit 10
reps on the last set
Add load once you can achieve 3 sets of 10
on chin ups and dips
If starting with inverted rows and push ups,
progress to dips and pull ups when you can
perform 3 x 20
Go to failure
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Strength Lower
Exercise
Sets
Reps
Progression
Deadlift
1-3
5
Week (Phase) 1: 1x5RM or 65-70% 1RM
If you do not know your 1RM Go to a
top set of 5 High Quality reps in
which you stop the set when or
before you reach technical failure
Phase 2: 2x2-5
Use the same weight as week 1, aim
to get 2 sets of 5 reps, do not move
into the next phase without achieving
2x5
Phase 3: 3x2-5
After getting 2 sets of 5 reps with the
weight used in week 1, aim to get 3
sets of 5 reps with that weight. Once
achieved, add load.
Example:
W1: 225 lbs x 5
W2: 225lbs x 5, 4
W3: 225lbs x 5, 5
W4: 225lbs x 5, 5, 5
W5: 235lbs x 5
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Choose ONE
1. Pause
Squat
2. Goblet
Squat
3. Leg Press
Sets
3
Reps
Pyramid up to working weights.
1. 4-8
2. 6-10 Take each set 1-3 reps away from failure
3. 8-12
If you can perform 2 sets with the
maximum number of reps in the range
comfortably, add weight on the next set.
Exercise selection should be done based
on your current level of fitness and fatigue,
if you are too tired after deadlifts to back
squat, do Goblet Squats, if you’re still too
tired, perform the leg press. The important
lesson: Modify don’t miss.
Pull Up or Chin Up
+ Hanging Leg
Raise
4
AMRAP
If you are unable to perform bodyweight
pull ups, use assistance such as machines
or bands or use a regression such as
inverted rows + leg raises on the floor
Upright Row +
Bicep Curls
2
8-12
Perform one warm up set to decide
working weight
Take movement to failure
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Size Upper
Exercise
BB OHP
Sets Reps
3
5, 5, 10
Bench Press
Variation
3
8-12
Seated Cable Row
+ Diamond Push
Ups
Bicep + Tricep +
Delt
Giant Set
2
AMRAP
2
8-15
Progression/Notes
Chin ups are performed for as many quality
reps as possible
OHP progression is the same as the bench
progression
Since the 8-12 rep range is used, it should be
lighter work than done on the strength day.
Recommended Variations
• Close-grip
• Wide-grip
• Incline
• Dumbbell
Recommended Arm Supersets 1
Tricep Exercises:
Bicep Exercises:
Delt Exercises:
Overhead BB Extension
BB Curl / Reverse Curl
BB Upright Row
Seated Incline DB Extension
Incline DB Curl
DB Lateral Raise
Cable Pushdown
Cable Curl
Face Pull
DB extensions
DB Curls
DB Lu Raises
Skullcrusher/Nosebreaker
BB Curl
Upright Row
CGBP/JM Press
Chin Ups
Lateral Raises
Combine exercises as conveniently as possible, these exercises can be used to swap out on other arm
movements on other days
1
24
Size Lower
Exercise
BB Back Squat
Sets
3
Reps
6-10
BB or DB RDL
Choose 1:
1. Back
Extension +
Planks
2. Leg Press +
Calves
3. Chin Ups +
Leg Raises
4. Lunges/Spli
t Squat +
DB Shrugs
Upright Row +
Hammer Curl of
Reverse Curl
3
2
8-12
Varies
10+60s
8-15
AMRAP
Progression/Notes
Phase 1: 3x6, once you achieve 3x6 with
good form move to phase 2
Phase 2: 3x8
Phase 3: 3x10
Your choice should depend on personal
preference and the muscle you want to
work on the most.
As you advance you can perform 2 of the
listed supersets in the same session
8-12
2
8-12
Ideal Training Schedule
The program features 4 training sessions but starts as a 3 days per week training
protocol. As the novice trainee advances, they can progress to performing all 4 training
days in the same week.
The sessions are classified by Size (SZ) and Strength (STR)
Strength Training days prioritize slightly heavier loads, and slightly less volume per set.
Size days do the opposite; slightly lighter loads and more volume per set.
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3 Day Schedule
Monday
Tuesday Wednesday Thursday Friday
Saturday Sunday
1 STR Lower
Rest
SZ Upper
Rest
SZ Lower
Rest
Rest
2 STR Upper
Rest
SZ Lower
Rest
SZ Upper
Rest
Rest
*On weeks you train lower body twice, perform the Push-Up/Pull Up Finisher
Once your fitness and ability to stay consistent allows progress to training 4 days per
week, there are a variety of way to divide your training week once you transition to
training 4 days per week.
4 Day Schedule
Monday
Tuesday
Wednesday Thursday Friday
A STR Lower STR Upper
Rest
SZ Lower
B STR Lower
SZ Upper
Rest
SZ Lower STR Upper
C STR Lower
Rest
STR Upper
Rest
SZ Upper
SZ Lower
Saturday
Sunday
Rest
Rest
Rest
Rest
SZ Upper
Rest
Upper Body Finishers On Lower Body Weeks
Because this training program has 4 training days but starts as a 3-day split, I
recommend the use of upper body finishers on lower body days when there are two
lower body sessions in the week to help develop fitness and improved athletic
capability.
This is optional.
26
Building a base of calisthenics does not require you to do endless amounts of
calisthenics or run a calisthenics program if you currently have access to the gym.
The PT Pyramid by Stew Smith
This is a program created by former US Navy SEAL, Stew Smith. It works great as a
finisher and will develop a base of general physical preparedness (cardio for people
who hate cardio).
The Protocol:
Set a timer for 10 minutes, complete as many rounds as possible
1 Pull Up, 2 Push Ups, 3 Squats or Ab Exercise
2 Pull Up, 4 Push Ups, 6 Squats or Abs
3 Pull Ups, 6 Push Ups, 9 Squats or Abs
…
9 Pull Ups, 18 Push Ups, 27 Squats or Abs
10 Pull Ups, 20 Push Ups, 30 Squats or Abs
If you want to make it more difficult, sprint or jog 40m in between
Odd Minute-Even Minute
1) Set a timer for 10 minutes
2) During odd minutes (1,3,5,7,9), perform as many inverted rows as possible within
the minute
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3) During even minutes (2,4,6,8,10), perform as many pushups as possible within
the minute
4) No rest interval but rest as needed to perform clean reps
Tabata
1) Tabata protocol 20s work, 10s rest x 8 rounds
2) For the first 8 rounds (4 minutes), perform inverted rows
3) Rest 1-2 minutes
4) Perform 8 more Tabata rounds with push ups
How and When to Modify the Program
As a novice, you will progress and get stronger to the point that the program as written
will not be as challenging.
At the point, there are some changes you can make, and I recommend making these
changes 1 at a time and 3-4 weeks apart.
1. Go from 3 days per week to 4 days per week, when making this change, add the
upper body finisher or GPP to the upper body day or drop if desired
2. Add one set on all accessory exercises (tertiary movements)
3. Add one set on the supplemental exercise (secondary movements)
4. Add one exercise or one superset on a training day
a. Only add an exercise after you have already add more sets and reps
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b. Total training volume (# of sets) per workout should not exceed 18 sets, I
recommend staying within 12-18 total hard sets per workout
5. Add an intensiveness technique
a. Drop sets to failure
b. Rest-pause
c. Forced Reps (best on isolation exercises)
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FAQ
1) How long should I rest?
a. Rest times may vary depending on health and fitness factors, but generally
speaking: 2 minutes on main movements (e.g., barbell movements), 1.5
minutes on smaller compounds (e.g., cable row or lat pulldown), and 1
minute on isolation exercises (e.g., arms).
2) Can women run this program?
a. Yes BUT, men and women typically have different goals and this program
most likely will not accommodate to the goals of most women in the gym.
Men and women training programs should not differ drastically in training
principles, but exercise selection and loading parameters might vary.
3) Can I replace exercises that are not labeled to be done as a variation?
a. Yes, BUT the replacement must make sense. If you want to replace the
Flat BB Bench with a Close-grip Bench Press, that is fine. If you want to
replace it with a Bosu Ball DB Bench Press, that is not so good. If you
change an exercise, make sure it is similar in load (weight lifted) and
technique.
4) Pull Ups and Chin Ups make my elbows and wrist hurt, what should I do?
a. First, prevention. When doing pull ups of any kind, switch the grip for every
set. Second, do not neglect isolation exercises. If you are a strength
athlete, and do not care about size, then you might skip isolation; this is a
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mistake. As a strength athlete, you should do isolation exercises for injury
prevention and bigger biceps just look good, accept it.
5) I cannot do pull ups, what should I do?
a. Replace chin ups with a regression exercise such as eccentric pull ups,
band-assisted pull ups, inverted rows, or lat. pulldowns.
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