Built with science beginner build pdf
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When does the course start and finish? The course starts now and never ends! It's a really paced online course on your own - you decide when you start and when you're done. How long can I access this course? How does lifetime access sound? After signing up, you have unlimited access to the course
as long as you like – across any and all devices you have. What if I am not satisfied with this course? We won't want you to be unhappy! If you are not satisfied with your purchase, contact us within the first 30 days and we will give you a full refund. Want to know how to build muscle as a woman? In the
same way a man does. Here are two women with low enough body fat that you can clearly see their muscles:The first lady is thin (see her arm brightness) and the second woman fit. (If you're looking for more inspiration, look here and here.) Note I didn't use the word tan, which is not a thing. When people
use toned words, they refer to a combination (1) that is thin enough that the definition of the muscles can be seen and (2) has the muscle to start with. You may not want to get as muscular as the second woman, but getting only halfway there will still make a very noticeable difference in your physique.
Women get muscle as fast as menWant to find out how to build muscle as a woman? In the same way men do. Not with weight gain, but with weight development and going to the gym every few days. A limited factor to how big you can get is the greatness of your skeleton (study). So, if your body is on
the smaller side (e.g. high school teenagers), it is impossible to achieve the same maximum muscle mass as someone who is much larger than you. In other words, the average woman will eventually get less muscle than the average man. But this does not mean that women reach their maximum muscle
size at a slower pace. In fact, women develop muscle at the same rate as men (study, study, study). (Hat tips to Menno Henselmans to sort this research out.) The difference is that women start with less muscle mass on average and end up getting less. Even if you have an above-average sized frame,
don't worry about accidentally building lots of muscle too fast. You will see muscle gains early enough in the process to avoid getting big. Yes, men have more testosterone, but testosterone is less important for the process of female muscle development. In fact, women benefit from higher levels of IGF1
growth hormone, which is critical to growth (study, study). While there are fewer muscle women in the world, that may reflect fewer women working to be very muscular. It doesn't necessarily reflect it being harder for women to actually build muscle. You may have a hard time trusting all of this, so click on
any of those studies for the research scheme. It is important that you understand that you are not in a disadvantage when bodybuilding because thinking otherwise can prevent your progress. For example, a study examined Scenario, where men are tricked into thinking they are taking steroids when they
don't, and they consequentily lift 350% more in weight (study, study)! This shows your confidence in the gym playing a critical role in how much you can lift. So the answer to How do I build muscle as a woman? is to overcome your doubts. Getting the buttNo amount of aerobic activity, yoga, or calisthenics
will build up your buttocks (glutes). It's all about using weight according to the right bodybuilding program. Not an aerobic weight exercise. They are a scam when it comes to building muscle mass. In particular, the squatter exercises you will do are responsible for building glutes. Instead there is no secret
to training glutes. They react like every other muscle - you run it with 8-10 reps and use the heavier weight of each exercise. Built By Science is a complete six-week course on the mechanics and ins and outs of muscle buildings, combined with world-class training programs. You will learn muscle and
skeletal anatomy, muscle function, biomechanics, and best exercises to build lean mass. Then you will learn to take advantage of your mind and muscles so you can build yourself the best. START MY FREE 7-DAY TRIAL GOING TO PLAN Watch Trailer Join BodyFit Elite today and get access to Built By
Science PLUS over 60 other specialist-designed fitness plans. The in-depth training plan follows a five-day split broken into two phases. Phase one helps you build muscle tissue strength and connector to prepare your body for heavier work ahead. The second phase is focused on building strength. Your
coach Jen Jewell, Craig Capurso, and Mike Robertson, of CSCS, will guide you from start to finish. To build your strongest, most muscular body, you need to understand your body. Built By Science begins with six body-specific video courses on muscle anatomy, skeletal anatomy, muscle function, and
exercise application. This is where the build-up of muscle begins. Don't guess when it comes to something as important as your nutrition. Built By Science provides calorie guidelines and protein calculators so you can use science as your affiliate and build up a lean mass that lasts! You will be able to
track your training, nail your nutrition plan, stock up on supps, and fit anywhere. Built by Science has changed thousands of lives. This is what those who follow him. Nothing I've done before has increased my strength gains like this program. And to overcome it, massive profits are great too! This program
is fantastic and I highly recommend it. I have completed the P90X program and several CrossFit programs, not fun, educate, and challenge all-in-one packages like this. Thanks Built by Science. It's the perfect program for me as a beginner! The results are LOT more than I expected. I hope to get some
strength to follow a more advanced plan later. But I actually got a lot of strength, lost a lot of fat, and got a bit of muscle. My physique has been changes significantly. Nothing I've done before has increased my strength gains like this program. And to overcome it, massive profits are great too! This program
is fantastic and I highly recommend it. I have completed the P90X program and several CrossFit programs, but not fun, educated, and challenged all-in-one packages like this. Thanks Built by Science. It's the perfect program for me as a beginner! The results are LOT more than I expected. I hope to get
some strength to follow a more advanced plan later. But I actually got a lot of strength, lost a lot of fat, and got a bit of muscle. My physique has changed significantly. See what BodyFit Elite has to offer. Join BodyFit Elite today to unlock apps for this fitness plan, and more, in Apple stores and Google
Play! You will be able to track your training, nail your nutrition plan, stock up on supps, and fit anywhere. Get unlimited access to all our specialist training plans, exclusive savings in our store, as well as free shipping!* see what members of the BodyFit Elite love. To see the best results with Startner
BUILD, you need access to the gym. In each phase, you will use weight, dumbbells, benches, and several machines and cables. However, the program comes with an exercise alternative listed from the best to the worst for each exercise. So, if you use a home gym, for instance, or basic equipment, you
can still see great results. Facts Checking Evidence Based on You are stuck. You've haunted your butt in the gym, stick to your workout routine, and maybe even track your workouts, but you just don't get strength or muscle. Should you eat more protein? Should you try luxury training methods such as
pause sets, supersets, or muscle confusion exercises? Or, should you just accept that you've played your genetic hand as best you can, and now you have to spend the rest of your day in the gym struggling to maintain what you earn? The possibility of the answer is no. With the right program, you can get
stronger, and I will show you how in this article. If you follow the advice below, in 3 to 6 months you can remove the weight that makes up as you irritate. The key is to choose the right program, although that is easier said than done. Each option has its own stomach and whistle, and you are not sure which
one is right for you. This program has light days and heavy days, the program does. This program starts with squats, which begin with deadlifts. The program is 4 days a week, that one 2. The second you think you know of the strength training plan you want to follow, you stumble across several forum
posts that say it's rubbish. There is no, keyboard warrior crisis, this plan is what you need. Then someone else chimes in and the whole cycle repeats itself. How are you supposed to choose? Well, here's the short answer: All of the best strength training programs have some of the same bedrock room
principles. As long as Getting this right, then you can make excellent progress on almost any plan, and which one you choose is down to 3 factors: how many years you have undergone training. What you want to improve the most. What makes you the most fired to go to the gym. I will help you decide
exactly what planning to follow based on those three criteria. Long answer? Read on to find out. Let's start by determining what strength exercises are. What is Strength Training? Strength training involves lifting weights with the goal of increasing your entire body's strength as much as possible.
Weightlifting terms, resistance training, and strength training are often used compassionally, but there are some key features that make unique strength training. Strength training ... Emphasizes a lower set of representatives (4 to 6) over a higher set of representatives (6 to 15+). This is because the lower
representative range allows you to move the most weight, which is the fastest and most effective way to gain strength. (And a set is a series of representatives who finish one by one before taking a break). Revolfed around a handful of compound exercises. This is because compound exercise lends
themselves the best to move weight for low representatives. Compound exercises are one that involves moving several joints and muscle groups through various movements, and some of the best examples include squat, newspaper benches, deadlift, overhead newspapers, and chin-ups/pull-ups.
Prioritize weight on representatives and sets. This is because if you want to get stronger, the most important factor is to increase how much your weight lifts over time. Finally you need to do more volume (set, representative, training) to keep the needle moving, but the focus should always push, draw, and
squat heavier over time. Allows for long enough rest periods to recover before each set. This is because the longer rest period allows you to lift heavier for more representatives and sets, which is the best way to get bigger and stronger. They also allow you to maintain a better form during your workouts,
which reduce your risk of injury and improve your performance when using weight. At the bottom, strength training is all about trying to make sure that your future can lift heavier than presents you. That's it. Everything you read, listen, and listen is designed to help you achieve that goal. Many people also
think of powerlifting and strength training as much less the same, but there are a few key differences here as well. Powerlifting is a sport based around squatting, benches, and deadlifting may be relative to your weight, all on the same day (while meeting). There are very specific rules on how the elevator
will be done, in the order of what the elevator is done, and who your lift is compared to. Strength training, on the other hand, can involve many of the same exercises, but the goal is not simply to get as strong as possible on squat, press benches, and deadlift. Instead, you try to try increase your strength
over each exercise over time, and usually you are not on a deadline or try to stay at a certain weight, as you when powerlifting. Another way to see it is that powerlifting is a sport based around strength training. Now, what if your goal is to be stronger and build muscle? Is this the type of training work for
that too? Yes, and quite good. Success! Your coupon is on your way. Pay attention to that inbox! It seems that you've subscribed! Why Strength Training? Many people think strength training is to get strong but not necessarily huge. Oh how wrong they are. Unfortunately, this idea is one of the most
common mistakes that makes people stuck in strength and muscle gets purgatory-never getting any bigger or stronger despite huffing and pushing over the years. To understand why this happens and why strength training is a solution, we need to look at the physiology of muscle growth. There are three
main ways to stimulate muscle growth: Progressive tension of muscle load damage loads of cellular progressive tension (or simply progressive loads) are the most important of all three. It refers to progressively increased levels of tension in muscle fibers, and the most effective way to do this is to gain
weight to the bar over time. Muscle damage refers to only that-microscopic damage caused to muscle fibers by high levels of tension. This damage requires repair, and if the body is prepared with proper nutrition and rest, it will grow muscle fibers to better deal with future exercises. (It is not entirely clear
if muscle damage actually stimulates muscle growth itself or if it is just a side effect of progressive tension load, but we can let scientists sort the question for now). Cellular fatigue refers to various chemical changes that occur inside and outside of muscle fibers when they contract repeatedly. When you
repeat the same movement over and over again to the point of muscle failure nearby, this causes a high amount of cellular fatigue. Now, you can think of these three factors as separate muscle growth paths. Each stimulates muscle growth but is not the same. They are also related to what scientists call a
continuation of strength-endurance, which works like this: Weight, low representative weightlifting mainly builds up strength and produces higher amounts of mechanical tension and muscle damage, but less cellular fatigue. Lighter, higher rep weight lifting mainly increases muscle endurance and results in
mechanical tension and lower muscle damage, but more Cellular. There are benefits for both types of exercises, but if your goal is to get as strong as possible, you want to emphasize weight strength training, compound in your training. What surprises many people, though, is that heavy strength training is
also very effective for building muscle. In fact, if you want to achieve your genetic potential for muscle growth, you need to prioritize strength more traditional bodybuilding exercises. That's not to say that higher representatives have no place in your training plan, but they usually have to play second fiddle
to lift weights. For example, meta-analysis (in-depth examination of several studies) conducted by scientists at Lehman College and the University of Victoria studied 21 studies comparing training with heavier weight (more than 60 percent of one maximum representative) and lower representatives
compared to milder weight (less than 60 percent of one maximum representative) and higher representatives. Scientists found that both styles of exercise caused the same amount of muscle growth, but exercises with heavier weights caused greater increased strength. One of the researchers, James
Krieger, also pointed out in an interview in Muscle for The Living Podcast that training with a lighter weight only results in significant muscle growth when the set is taken or close to muscle failure (the point where you can no longer keep the weight moving). This can be done, of course, but it is very difficult.
If you want to get a sense of what it's like, do a 20-rep set of barbell squats that end a representative or two shy of muscle failure. And then imagine having to do some more sets, and then have to do it again in a few days. In other words, higher rep training can be effective for muscle gain, but it requires a
level of masochism that most of us don't care to embrace. Fortunately, we do not need because we can only train with a heavier weight, which is the same (if not more) effective for muscle gain, and much more tropting. But wait a minute, you might think. [SHREDDED FITNESS MODEL] did a billion
representatives in his training and had a physique that made Steve Reeves look fragile... What gives? If only you had #dedication. All 2 grams of it that he injects every week. Here! you said? It sounds cynical, but when the right steroid enters the picture, reaches a quick muscle and strength gains are a
simple mind-numbing: Sitting in the gym for a few hours each day doing representative after a representative after a representative, exercising after workout, and muscles get bigger and bigger (oversimplification, but more right than wrong). For example, a study conducted by scientists at the Charles R.
Drew University of Medicine and Science gave a relatively small dose of testosterone (600 mg per week) to one group of weightlifting and placeholders to another group for 10 weeks. In the end, natty groups got 4.4 pounds of muscle and added 22 pounds to their benches and 25 pounds to their
squatters, which was a good progress for the elevator Those taking an extra #dedication, however, gained 13.4 pounds of muscle, added 50 pounds to their bench, 85 pounds to their squat, eight times more size in their triceps, and twice as much size in their quads. In a freak 10 weeks. That borders on
witchcraft. In fact, when steroids are involved, focusing on high representative training is often recommended. It's not weight strength training stops working when Steroids (it also works better), but it becomes risky with less rewarding. If you can grow muscle just as effectively doing more sets and
representatives, why bother lifting as much as possible? Add that the fact that high volume of weight strength training is harder on your joints, and it becomes clear why most people who are on steroids focus on higher representatives: it allows you to accumulate more volume without rotating your joints.
Anyway, when we chemically flaw people do the same type of traditional bodybuilding routine—high volume, high representative training, with all sets of luxury drops, supersets, etc. we don't see anywhere near profits. We drive a significant amount of cellular fatigue but, as you know, this is a weaker
boost for muscle growth than progressive loads. And that means very slow results. Don't worry, though. You don't have to be on medication to be stronger or build an impressive physique. You need to be smarter about how your training plans or programs are, though. That's what you'll learn next. To get
started, let's take a look at what is the main common denominator between all the good strength training programs. What Makes a Good Strength Training Program? This question has sparked endless debate, discussion, and disputes, but there are some things most everyone can agree on. If you want to
get as strong as possible, your program needs to comply with the following principles. It is necessary including progressive loads. The burden of progressive tension is the strongest boost for muscle growth and strength gains, and if you fail to include this in your program, you will see only mediocre
results. You can take this too far, though. You don't have to squat so hard you give yourself a bloody nose every time you step into the gym or set a new max one representative per exercise. Over time, though, you have to gain weight to the bar. If you lift the same weight 3 months from now that you last
week, you might not get any muscle and you certainly don't get any strength. Although the following strength programs all include progressive loads in different ways, it is a defining feature of each plan. In other words, if your strength training program doesn't include progressive load, it doesn't really be a
strength training program. It's just a bunch of exercises. It is necessary to have the correct amount of volume (in the right place). If you just want to move as much weight as possible, then all you have to do is get as strong as possible on the best elevators. For example, if you are great on the press
bench, then as good as possible on the bench press and let your lift fall to the side of the road. You probably won't like the results, though. This is because many strength training programs include more volume for one part of the body than the other, and this can lead to muscle balance over time. For
example, many strength training programs include more volume for a lower body, and not much for the upper part of the body. That's fine if your legs are a weak link in your physique, but it will make building an impressive upper body harder. Similarly, many people find them naturally having good deadlift,
so they let squat, bench, overhead newspapers, and pull-ups and languish chin-ups. They wind up with a good back, buttocks, and hamstrings, but nothing else. This is especially true for men, who want to see chests, biceps, triceps, and shoulders grow more than Patrick Bateman wants a new business
card. . I've made the same mistake, and for a while my physique looks more like a century than a David statue. I've met by doing more upper body volume, but that's what happens when you train quads and hamstrings three times more of your upper body. Lessons: If your goal is to gain strength and
good physical build, you need to enter enough amounts to grow all the major muscle groups in your body, not just your legs, chest, or back. It is necessary to insert the correct frequency. You often hear that full body workout is the best. Or a routine of body parts. Or top/bottom routine. Or push the pull
legs. Or maybe you should train some muscle groups every day because . . . muh arms. The truth is that almost any split exercise can work as long as you get your frequency and volume right. As you know now, the main driver of muscle growth is a progressive load. And the best way to achieve
progressive loads is to lift heavier and heavier weights. This kind of exercise requires a lot from you, though, which is why recovery becomes more and more importantly the stronger you get. You'll notice that most of the best strength programs look austere compared to what you'll see in bodybuilding
magazines. That's not an accident. A well-designed strength training program not only emphasizes the progressive load for each major muscle group; it gives your muscles enough time to relax, repair, and regain their strength before taking another beat. There are no harsh and fast rules about how much
time you should leave between your exercises, even if a good rule of thumb is to train each muscle group at least twice a week, and include at least one day resting between exercises of each muscle group. All strength training programs in this list are about falling within those guidelines. It is necessary to
enter enough rest between sets. There are many reasons for using a short rest period. You can finish the exercise faster. You feel like you're working harder. Your muscles that must do something good(?!). You know what's missing from that list? Oh, yes, progressive load, which should be your first,
second, and third priority. In fact, cutting your rest periods too short forced you to use a lighter weight or do less volume of sets, which is amazing progress over time. This is why studies show that people who rest longer between sets are able to gain more strength and muscle than those who rest less.
How long should you rest? One answer of a review paper published in 2014 by Menno Henselmans, which only happened to be on the Legion's Athletic Scientific Advisory Board. After combing through all the research on how the rest period affects strength and muscle gain, the results confirm what many
experienced lifters have done over the years: You should rest as long as you need to feel fully prepared for the next set. This usually works around three minutes between your hea heamest set and two minutes between your lightweight set or less important exercise, although on some days you may need
longer than this. The bottom line is that if you want to gain muscle and strength, you want to lift weights. And if you want to lift weights, you need to rest long enough between sets to handle heavier and heavier weights. It's as simple as that. It needs to be fun. Let's say you've inserted your program
preferences to two options, but you're not sure which one to choose. Here's how to choose: Look at each program, and ask yourself: Does this exercise plan get me excited to go to the gym? Whichever gets a stronger yes, is your new strength training program (at least for a while). Remember, when you
select a program that you didn't sign your soul to Mephistopheles. Once you've given a fair shot strength training program, you can always try something different. I recommend you stick with whatever plan you choose for at least three months. That's enough time to see the results of any good program.
That way, here's the best strength training program to gain muscle and strength. How to Determine Which Strength Training Program Is for You There Is No clear way to decide what program is best for you, but you can make a good guess by following these indicators from powerlifter, writer, and coach
Greg Nuckols: If you still set the PRS at least once every 1 to 2 weeks, do not change anything. Continue to follow your current strength training program until you haven't set a PR in at least a month. If you haven't made any significant progress on any elevator in just over a month, choose a new
program. Choose one that has a slight amount than your current plan, if possible. This can be in the form of more days in the gym a week, more sets, more exercises, or some combination of all those variables. If you always feel weak, worn, and not problematic to train, make sure you get enough quality
sleep. If you don't get enough sleep, you won't make much progress to regardless of what program you follow. If you get enough sleep, you feel good, and you're still being wrestled for more than a month, choose a new program. Choose one that has a slight amount than your current plan. This can be in
the form of more days in the gym a week, more sets, more exercises, or some combination of all those variables. If you get enough sleep but you feel weak, wearable, and not motivated to train, then choose a new program. Select the one that is a little less than your current plan. This may be in less form
a day in the gym a week, less sets, fewer exercises, or some combination of all those variables. If you have any questions about which strength training program to choose from, let me know in the comments and I'll help you decide. Before we get to the strength training program, there is only one more
thing we need to cover: one maximum representative. Why You Need to Know A One-Rep Maxes A max representative (1RM) is the maximum amount of weight you can lift to a repeat of one exercise given through various movements with the right technique. The first thing you need to know about 1RM
is that it is good to more than brace right. Sure, it's fun to know how you conclude against other men and gals, but there's a better reason to take care of: Knowing your 1RM helps you maintain the optimal intensity of exercise (and therefore achieve optimal results). It allows you to train hard enough to get
maximum muscle building stimulation from each exercise, without training so hard that you increase the risk of getting injured or walking into the symptoms associated with overtraining. This is very important if you are serious about becoming stronger on big lifts such as squats, newspaper benches,
deadlift, and military newspapers, where you move the heabest weight. This is why each program on this list uses your 1RM (or some of its versions) to determine how much weight you should use in your training, and why it's important for you to know to get the most out of whatever strength training
program you follow. Most of the time, your weight is based on your 1RM percentage. For example, in the Larger Stronger Training Program below, you will use an 80% weight from one of your maximum representatives for most of your set. Now, the only 100%-accurate way of knowing how much weight
you can lift for a single representative is to actually do it, but that comes at a cost. The true 1RM trial is time-consuming, risky, and exhausting. It is also uncomfortable, unless you are ready for a powerlifting contest. This is why most people rarely perform true 1RM tests. Instead, they use similarities to
predict their 1RM based on how many representatives they can gain with a lighter weight. For example, if you press weight that allows you to get 5 reps before reaching failure, you can then install weight and representatives into the calculator to estimate your 1RM. This equation can accurately predict
your 1RM, especially if you weight that allows you to gain 10 or less representatives. To use any of these equations, you need to test the maximum representative, which is the amount of weight you can lift for some given representatives. , that's 5-rep max (5RM). You can learn exactly how to do the repmax test in this article, but you can get a good budget of your 1RM just by reviewing your workout logs from a few weeks ago, looking for the weight you lift the most for exercise and for how to representative, and then installed those numbers into the calculator below. Once you've found those numbers,
put them in this calculator to find your estimates 1RM: Remember, you'll want to do this for every big lift: squat, press the bench, deadlift, and military press. Now that you know your 1RMs, let's take a look at the programs. Best Strength Training Program #1: The Greater Greater Training Program of the
Greater Stronger Training Program is a foot pull routine (PPL) created for men by Mike Matthews (and found in the book of the same name) modified to include more volume for chest, arms, and shoulders. It is designed for men who are completely new to strength training or have never followed a
structured strength training program before. It can also work well if you are an intermediate lifter who has been following a more minimalist training program, since the extra amount should help you build muscle faster. The program is based on seven main principles: Trains 1 to 2 muscle groups per day
that you lift. Are sets of 4 to 6 or 8 to 10 representatives for almost all training. Perform 9 to 12 heavy sets per exercise. Break 2 to 4 minutes between sets. Train for about 60 minutes per workout. Train each muscle group 1 to 2 times every 5 to 7 days. Dial back every 8 to 10 weeks with deload. Each
exercise was built around 2 or 3 heavy compound exercises, followed by some isolation exercises to add volume to the muscle group that tends to require more attention. For your heavy compound exercises, you will perform a set with 80% of your 1RM, which works for 4 to 6 representatives per set. For
your accessory training, you will perform a set with 70% of your 1RM, or 8 to 10 representatives per set. Accessory exercises are exercises aimed at helping train muscles that are not adequately targeted by your heavyweight compound lift. For example, although squats train your hamstrings some, they
don't activate them enough for optimal results. That's why the program includes Romanian deadlifts as a hamstring accessory exercise after scathing. The selection of exercise is slightly different from most PPL routines because it emphasizes tendencies and overheads pressing more than urgently
censorship. This means that it is very good for people who want to emphasize the development of their shoulders (i.e. we lift natty). The crux program, though, is all about how you progress at training. In the Greater Stronger Training Program, your goal is to gain weight or representative to each exercise
every time you train. You keep adding representatives until you hit the top end of your designated representative range, then you gain weight and start at the top end your designated representative range, and rinse and repeat (more on this below). Autoregulated exercises like this are a very effective,
simple, and reliable way to be stronger over time. You'll see the fastest progress if you follow a 5-day routine, but you can still see excellent results following the 3 and 4-day routines as well. I will include all 3 versions of the Here's what a 5-day routine looks like: 5 Days Bigger Stronger Exercise Routine
here's one Mike Matthews recommends for any man who wants to gain muscle and strength as quickly as possible. It is designed to hit each muscle group about 1 to 2 times a week, ensuring progressive weight on large compound lifts, and allowing plenty of time for recovery so you can continue to gain
weight. It also corresponds to the typical 5-day working week. In terms of rest period, you'll rest 2 to 4 minutes between each set, depending on how long you feel you need to regain your strength. Day 1 Reject Barbell Bench Press Warm-up and 3 sets... 4 to 6 representatives on 80 to 85% of 1RM Incline
Barbell Bench Press 3 sets... 4 to 6 representatives on 80 to 85% of 1RM Dumbbell Bench Press 3 sets... 4 to 6 representatives on 80 to 85% of 1RM Triceps Pushdown 3 sets... 4 to 6 representatives on 80 to 85% of 1RM Day 2 Pull and Calf Barbell Deadlift Warm-up and 3 sets... 4 to 6 representatives
on 80 to 85% of 1RM One-Arm Dumbbell Line 3 sets... 4 to 6 representatives on 80 to 85% of 1RM Lat Pulldown (Wide-Clove) 3 sets... 4 to 6 representatives at 80 to 85% of 1RM Foot Press Betis Raise 3 sets ... 8 to 10 representatives on 70 to 75% of 1RM Day 3 Upper Body and Terrace Sitting
Dumbbell Press Warm-up and 3 sets... 4 to 6 representatives on 80 to 85% of 1RM Dumbbell Side Lateral Raise 3 sets... 8 to 10 representatives at 70 to 75% of the 1RM Dumbbell Rear Lateral Raise 3 sets... 8 to 10 representatives on 70 to 75% of 1RM Crunch Cable 3 sets... 8 to 10 representatives on
70 to 75% of 1RM Day 4 Foot Barbell Back Squat Warm-up and 3 sets... 4 to 6 representatives on 80 to 85% of 1RM Leg Press 3 sets ... 4 to 6 representatives on 80 to 85% of 1RM Lying Leg Curl 3 sets... 8 to 10 representatives on 70 to 85% of 1RM Calf Sit Up 3 sets... 8 to 10 representatives on 70 to
75% of 1RM Day 5 Upper Body and Terrace Cover-Grip Bench Press Warm-up and 3 sets... 4 to 6 representatives on 80 to 85% of 1RM Barbell Curl Warm-up and 3 sets... 4 to 6 representatives on 80 to 85% of the 1RM Seated Triceps Press 3 sets... 4 to 6 representatives on 80 to 85% of 1RM
Dumbbell Hammer Curl 3 sets... 4 to 6 representatives at 80 to 85% of the 1RM Foot Chair Captain Raises 3 sets... 8 to 10 representatives at 70 to 75% of 1RM The 4-Day Bigger Workout Routine follows works well for men who don't want to spend much time in the gym, but still make consistent strength
and muscle gains. It is designed to hit each muscle group about 1 to 2 times a week, ensuring progressive weight on large compound lifts, and allowing plenty of time for recovery so you can continue to gain weight. He also well if you want to schedule something else during your work instead of exercise
(such as yoga classes, cardio, date nights, etc.). Like a 5-day routine, you'll rest 2 to 4 minutes between each set, depending on how long you feel you need to regain your strength. Day 1 Reject and Terrace Barbell Bench Press Warm-up and 3 sets... 4 to 6 representatives on 80 to 85% of 1RM Incline
Barbell Bench Press 3 sets... 4 to 6 representatives on 80 to 85% of 1RM Dumbbell Bench Bench 3 sets ... 4 to 6 representatives at 80 to 85% of 1RM Crunch Cable 3 set ... 8 to 10 representatives on 70 to 75% of 1RM Day 2 Pull and Betis Barbell Deadlift Warm-up and 3 sets ... 4 to 6 representatives in
80 to 85% of 1RM One-Arm Dumbbell Line 3 set ... 4 to 6 representatives at 80 to 85% of 1RM Lat Pulldown (Width-Grip) 3 sets ... 4 to 6 representatives in the 80 to 85% of 1RM Foot Press Betis Raised 3 sets ... 8 to 10 representatives at 70 to 75% of the 1RM Day 3 Upper Body and Closing Core-Grip
Press Heating Bench and 3 sets ... 4 to 6 reps in 80 to 85% of 1RM Dumbbell Side Lateral Raise 3 sets ... 8 to 10 representatives at 70 to 75% of 1RM Dumbbell Rear Lateral Raise (Sitting) 3 sets ... 8 to 10 representatives in 70 to 75% of the 1RM Captain Footprint Raised 3 sets ... 8 to 10
representatives at 70 to 75% of Barbell's 1RM Day 4 Foot Return squat Warm-ups and 3 sets ... 4 to 6 representatives in 80 to 85% of 1RM Leg Press 3 set ... 4 to 6 representatives in 80 to 85% of 1RM Lying Leg Curl 3 set ... 8 to 10 representatives at 70 to 75% of 1RM Betis Sitting Raises 3 sets ... 8 to
10 reps at 70 to 75% of the 1RM 3-Day Stronger Routine Exercises the following routine works well if you want to make slow but consistent muscle and strength profits or maintain your profits when you are unable to get to the gym as often as you want. It is designed to hit each muscle group once a week,
ensuring progressive loads on large compound lifts, and allows plenty of time for recovery so you can continue to gain weight. It also works well if you often have to transfer exercises throughout the week, because although you need to meet exercises to different days, you can still get at least one day
recovery between exercises. Like a 4-and 5-day routine, you'll rest 2 to 4 minutes between each set, depending on how long you feel you need to regain your strength. Day 1 Push and Corey Barbell Bench Press Warm-up and 3 sets ... 4 to 6 reps in 80 to 85% of 1RM Incline Barbell Bench Press 3 set ...
4 to 6 representatives in 80 to 85% of 1RM Dumbbell Bench Press 3 set ... 4 to 6 reps in 80 to 85% of 1RM Seated Triceps Press 3 set ... 4 to 6 representatives at 80 to 85% of 1RM Crunch Cable 3 set ... 8 to 10 representatives on 70 to 75% of 1RM Day 2 Pull and Betis Barbell Deadlift Warm-up and 3
sets ... 4 to 6 representatives in 80 to 85% of 1RM One-Arm Dumbbell Line 3 set ... 4 to 6 representatives at 80 to 85% of 1RM Lat Pulldown (Width-Grip) 3 sets ... 4 to 6 representatives in 80 to 85% of 1RM Barbell Curl 3 set ... 4 to 6 representatives in the 80 to 85% of 1RM Foot Press Betis Raised 3
sets ... 8 to 10 representatives from 70 to 75% from 1RM Day 3 Barbell Back Squat Warm-up and 3 sets ... 4 to 6 representatives in 80 to 85% of 1RM Leg Press 3 set ... 4 to 6 representatives in 80 to 85% of 1RM Lying Leg Curl 3 set ... 8 to 10 representatives at 70 to 75% of 1RM Betis Sitting Raises 3
sets ... 8 to 10 reps at 70 to 75% of 1RM When and How to Add Weight Once you hit the top of your representative range for a set, moving in weight. For example, if It's Day 1 and you get 6 representatives with 135 pounds on your inline bench press, add 5 pounds to each side of the bar for your next set.
If, on the next set, you can At least 4 representatives with 145 pounds, that's the new weight you work with so you can press it for 6 representatives, move on, etc. If you get 3 or fewer representatives, though, lose weight added by 5 pounds (140 pounds) and see how the next set goes. If you still get 3 or
less, lose weight to the original 6-rep load and work with it so you can do two sets of 6 representatives with it, and then increase. Repeat the process for each exercise, accompany between gaining weight and a representative of each exercise. How to Schedule Training You Most people find they like to
exercise every day during work and take the weekends completely. This serves as a physical and mental reset and gives your joints a break from heavy loads. Here's how it will see if you follow a routine 5 days a week: Monday 1: Push and Abs Tuesday Day 2: Pull and Betis Wednesday 3: Minus and
Abs Thursday 4 days: Friday Legs and Betis 5: Push and Abs Saturday Break This is how it will see if you follow 4-day a week routine : Monday 1 : Minus, Arms, and Calf Tuesday 2: Pull, Arms, and Abs Wednesday Break Thursday 3: Minus and Betis Day Friday 4: Legs and Abs Saturday Breaks Sunday
And here's how it will see if you follow a routine 3 days a week: Monday 1st Day: Pull and Abs Tuesday Break Wednesday 2: Minus and Betis Thursday : Footy and Abs Saturday Rest Sunday Rest If you try to fatally You can also do some cardio on the same days as your strength training exercises
training or on your rest day. The Pros and Cons Pros It has a more upper body volume than most other programs on this list, especially for the chest and upper shoulders, which are suitable for what most people want a larger and wider upper body. It fits into most people's work schedules perfectly if you
follow the 5-day plan, and the 4 and 3-day plans are a good alternative that looks more like a traditional PPL routine. It includes more exercise diversity than some of the other strength training plans on this list, giving you something different to expect in each exercise. Its development system is a simple
drop-dead. You don't have to plan far into the future, chart your workout in Excel, or keep a detailed record of your 1RMs. You just stay within the given representative range and try to beat your number from last week. It gives each body part on its own day, plus some additional volume on at least one
other day a week. If you're the type of person who likes to actually hit certain body parts in one exercise, this is right for you. Disadvantages It does not include as much amounts for your lower body. If you are with the development of your upper body but your legs are very understated, then a single leg
workout a week may not be enough for you. Instead, you better follow one of the programs from Lyle McDonald, Eric Helms, or Greg Nuckols below, which includes more foot volume. It may cause problems if you have a shoulder or elbow issue because of focus on incline and overhead pressing.
Consider changing exercises for more urgent work or ground-to-clock, or using a slightly higher representative and a lighter weight at the exercise. It may not be structured enough for you if you're the type of person who likes to have every aspect of your training planned earlier. It doesn't put the bench
press first on a pressing day, so if you want to improve the press your bench as much as possible, choose a different program. It may not be volume enough to keep gaining strength and muscle if you have been following a structured strength training program for more than 2 to 3 years. The Greater
Stronger Workout Routine is one of the best strength training programs for men who are new to structured strength training who want to focus on gaining upper body strength and muscle mass (while giving their feet volume enough to develop some muscle definition). Best Strength Training Program #2:
Thinner Stronger Training Program The Thinner Leaner Stronger Training Program is a foot pull push routine (PPL) created for women by Mike Matthews (and found in the book of the same name) modified to include more volume for foot, buttocks, and arms. It is designed for women who are completely
new to strength training or have never followed a structured strength training program before. It can also work well if you are an intermediate lifter who has been following a more minimalist training program, since the extra amount should help you build muscle faster. The program is based on seven main
principles: Trains 1 to 2 muscle groups per day that you lift. Are sets of 4 to 6 or 8 to 10 representatives for almost all training. Perform 9 to 12 heavy sets per exercise. Break 2 to 4 minutes between sets. Train for about 60 minutes per workout. Train each muscle group 1 to 2 times every 5 to 7 days. Dial
back every 8 to 10 weeks with deload. Each exercise was built around 2 or 3 heavy compound exercises, followed by some isolation exercises to add volume to the muscle group that tends to require more attention. For your heavy compound exercise, you will do a set with 80 to 85% of your 1RM, which
works for 4 to 6 representatives per set. For some accessory exercises, you will perform a set with 70% of your 1RM, or 8 to 10 representatives per set. Accessory exercises are exercises aimed at helping train muscles that are not adequately targeted by your heavyweight compound lift. For example,
although squats train your hamstrings some, they don't activate them enough for optimal results. That's why the program includes Romanian deadlifts as hamstring accessories after scathing. The selection of exercise is slightly different from most PPL routines because it emphasizes tendencies and
overheads pressing more than urgently censorship. This means that it is very good for people who want to emphasize the development of their shoulders (i.e. we lift natty). The crux program, though, is all about how you progress at training. In Stronger Training Program, your goal is to gain weight or
representative for each exercise every time you train. You continue to add a representative until you hit the top end of your designated representative range, then you gain weight and start at the bottom end of your designated representative range, and rinse and repeat (more on this below). Autoregulated
exercises like this are a very effective, simple, and reliable way to be stronger over time. You may have noticed that the program is almost identical to Leaner's Greater Stronger Training Program. This is because, although men and women differ in many ways, the mechanism that drives muscle growth is
more or less the same in both sexes. That doesn't mean men and women should train the same, though, because men and women often have slightly different goals when it comes to what they want to work on. There are also some physiological differences worth taking into account. That's why there are
three main differences between the Stronger Thinriller Training Program and the Stronger Training Program: you'll do more volume for your buttocks and legs, which is a muscle group that most women want to grow more than men. You will do less volume for abs and arms, which is a muscle group that
most women aren't very concerned with men. You will do a set of 8 to 10 reps for your compound training at the start of the program. This is because women often tolerate higher representatives better than men. As you get stronger, you will progress to a set of 4 to 6 reps. If you already have a heavy
lifting experience, you can start doing sets of 4 to 6 instant representatives. You'll see the fastest progress if you follow a 5-day routine, but you can still see excellent results following the 3 and 4-day routines as well. I will include all 3 versions below. Here's what the 5-day routine looks like: 5-Day Thinner
Stronger Exercise Routine here's one Mike Matthews recommends for any woman who wants to get muscle and strength as soon as possible. It is designed to hit each muscle group about 1 to 2 times a week, ensuring a progressive load on a large compound lift, and allows a lot of time for recovery so
you can continue to gain weight. It also fits typical 5-day work. In terms of rest periods, you will rest 2 to 4 minutes between each set, depending on how long you feel you need to regain your strength. Day 1 Low Body (Foot and Glutes) Barbell Returns Squat Heating and 3 sets ... 4 to 6 representatives in
80 to 85% of 1RM Leg Press 3 set ... 4 to 6 representatives in 80 to 85% of 1RM Romanian Deadlift 3 set ... 4 to 6 representatives 80 to 85% of 1RM Hip Tujahan 3 sets... 4 to 6 representatives on 80 to 85% of 1RM Day 2 Reject and Terrace Barbell Bench Press Warm-up and 3 sets... 4 to 6
representatives on 80 to 85% of 1RM Dumbbell Press Seating 3 sets... 4 to 6 representatives on 80 to 85% of 1RM Dumbbell Bench Press 3 sets... 4 to 6 representatives on 80 to 85% of 1RM Dumbbell Side Lateral Raise 3 sets... 4 to 6 representatives at 80 to 85% of 1RM Crunch 3 3 Technical failure
Day 3 Pull Barbell Deadlift Warm-up and 3 sets ... 4 to 6 representatives on 80 to 85% of 1RM One-Arm Dumbbell Line 3 sets... 4 to 6 representatives on 80 to 85% of 1RM Lat Pulldown (Wide-Clove) 3 sets... 4 to 6 representatives on 80 to 85% of 1RM Barbell Curl 3 sets... 4 to 6 representatives on 80 to
85% of 1RM Day 4 Upper Body and Terrace Sitting Dumbbell Press Warm-up and 3 sets... 4 to 6 representatives on 80 to 85% of 1RM Dumbbell Bench Press 3 sets... 4 to 6 representatives at 80 to 85% of the 1RM Dumbbell Rear Lateral Raise 3 sets... 4 to 6 representatives on 80 to 85% of 1RM
Captain's Foot Chair Raised 3 sets to technical failure Day 5 Low Body (Feet and Glutes) Barbell Back Squat Warm-up and 3 sets... 4 to 6 representatives on 80 to 85% of 1RM Dumbbell Lunge (In-Place) 3 sets... 4 to 6 representatives on 80 to 85% of 1RM Lying Leg Curl 3 sets... 4 to 6 representatives
on 80 to 85% of 1RM Glute Blaster 3 sets... 4 to 6 representatives at 80 to 85% of 1RM The 4-Day Thinner Stronger Exercise Routine following routines works well for women who don't want to spend much time in the gym, but still make consistent strength and muscle gains. It is designed to hit each
muscle group about 1 to 2 times a week, ensuring progressive weight on large compound lifts, and allowing plenty of time for recovery so you can continue to gain weight. It also works well if you want to schedule something else during your work instead of exercise (such as yoga classes, cardio, date
nights, etc.). Like a 5-day routine, you'll rest 2 to 4 minutes between each set, depending on how long you feel you need to regain your strength. Day 1 Low Body (Feet and Glutes) Barbell Back Squat Heating and 3 sets... 4 to 6 representatives on 80 to 85% of 1RM Leg Press 3 sets ... 4 to 6
representatives on 80 to 85% of 1RM Romania Deadlift 3 sets... 4 to 6 representatives on 80 to 85% of 1RM Hip Tujahan 3 sets ... 4 to 6 representatives on 80 to 85% of 1RM Day 2 Upper Body and Terrace Barbell Bench Press Warm-up and 3 sets... 4 to 6 representatives on 80 to 85% of 1RM
Dumbbell Press Seating 3 sets... 4 to 6 representatives on 80 to 85% of 1RM Dumbbell Side Lateral Raise 3 sets... 4 to 6 representatives on 80 to 85% of 1RM Crunch 3 sets for technical failure Day 3 Pull Barbell Deadlift Warm-up and 3 sets... 4 to 6 representatives on 80 to 85% of 1RM One-Arm
Dumbbell Line 3 sets... 4 to 6 representatives on 80 to 85% of 1RM Lat Pulldown (Wide-Clove) 3 sets... 4 to 6 representatives on 80 to 85% of 1RM Barbell Curl 3 sets... 4 to 6 representatives on 80 to 85% of 1RM Day 4 Low Body (Feet and Glutes) Barbell Back Squat Warm-up and 3 sets... 4 to 6
representatives in 80 to than 1RM Dumbbell Lunge (In-Place) 3 sets ... 4 to 6 representatives on 80 to 85% of 1RM Lying Leg Curl 3 sets... 4 to 6 representatives on 80 to 85% of 1RM Glute Blaster 3 sets... 4 to 6 representatives at 80 to 85% of 1RM The following 3-Day Thinner Workout Routines work
well if you want to make slow but consistent muscle and strength gains or maintain your gains when you can't get to the gym as often as you want. It is designed to hit each muscle group once a week, ensuring load on a large compound elevator, and allows a lot of time for recovery so you can continue to
gain weight. It also works well if you often have to transfer exercises throughout the week, because although you need to meet exercises to different days, you can still get at least one day recovery between exercises. Like a 4-and 5-day routine, you'll rest 2 to 4 minutes between each set, depending on
how long you feel you need to regain your strength. Day 1 Low Body (Foot and Glutes) Barbell Returns Squat Heating and 3 sets ... 4 to 6 representatives in 80 to 85% of 1RM Leg Press 3 set ... 4 to 6 representatives in 80 to 85% of 1RM Romanian Deadlift 3 set ... 4 to 6 representatives in 80 to 85% of
1RM Hip Thrust 3 sets ... 4 to 6 representatives at 80 to 85% of the 1RM Day 2 Upper Body and Core Barbell Bench Press Warm-up and 3 sets ... 4 to 6 representatives from 80 to 85% of 1RM Seat Dumbbell Press 3 set ... 4 to 6 reps in 80 to 85% of 1RM Dumbbell Side Lateral Raise 3 sets ... 4 to 6
representatives in 80 to 85% of 1RM Crunch 3 sets to technical failure Day 3 Low and Pull (Foot and Back) Barbell Back Squat Warm-up and 3 sets ... 4 to 6 representatives in 80 to 85% of 1RM Barbell Deadlift Warm-ups and 3 sets ... 4 to 6 representatives in 80 to 85% of 1RM One-Arm Dumbbell Line
3 set ... 4 to 6 representatives at 80 to 85% of 1RM Lat Pulldown (Width-Grip) 3 sets ... 4 to 6 representatives in 80 to 85% of 1RM Barbell Curl 3 set ... 4 to 6 reps at 80 to 85% of 1RM When and How to Add Weight Once you hit the top of your representative range for a set, moving in weight. For
example, if It's Day 1 and you get 6 representatives with 135 pounds on your inline bench press, add 5 pounds to each side of the bar for your next set. If, on the next set, you can get at least 4 representatives with 145 pounds, that's the new weight you work with so you can press it for 6 reps, move on,
etc. If you get 3 or fewer representatives, though, lose weight added by 5 pounds (140 pounds) and see how the next set goes. If you still get 3 or less, lose weight to the original 6-rep load and work with it so you can do two sets of 6 representatives with it, and then increase. Repeat the process for each
exercise, accompany between gaining weight and a representative of each exercise. How to Schedule Training You Most people find they like to exercise every day during work, and take the weekend completely. This serves as a physical and mental reset and gives your joints a break from heavy loads.
Here's how it will see if you follow the routine 5 days a week: Monday Push and Betis Tuesday 2: Pull, Butt, and Abs Wednesday Day 3: Minus and Calves Thursday 4: Arms and Abs Friday Day 5: Foot, Butt, and Saturday's Calf Break Rest Here's how it will see if you follow 4 days a week routinely :
Monday 1: Minus, Arms, and Calves Tuesday 2: Tarik, Butt, Arms , and Abs Wednesday Break Thursday 3: Minus and Betis Day Friday 4: Legs, Buttocks, and Abs Saturday Breaks And here's how it will see if you follow a routine 3 days a week: Monday 1: Minus, Butt, and Calf of Tuesday Break
Wednesday 2: Pull and Abs Thursday Breaks Friday 3: Legs, Butt, and Saturday Calves Break Sunday Breaks If you try to lose fat, you can also do some cardio on the same days with your strength training training or on your rest day. The Pros and Cons Pros It has more volume for legs, buttocks, and
calves than most other programs on this list, which are suitable for what most women want. It fits into most people's work schedules perfectly if you follow the 5-day plan, and the 4 and 3-day plans are a good alternative that looks more like a traditional PPL routine. It includes more exercise diversity than
some of the other strength training plans on this list, giving you something different to expect in each exercise. Its development system is a simple drop-dead. You don't have to plan far into the future, chart your workout in Excel, or keep a detailed record of your 1RMs. You just stay within the given
representative range and try to beat your number from last week. It gives each part of the body get its own day, plus some additional volume on at least another day of the week. If you're the type of person who likes to actually hit certain body parts in one exercise, this is right for you. Cons It may cause
problems if you have a shoulder or elbow issue due to the focus on incline and overhead pressing. Consider changing exercises for more urgent work or ground-to-clock, or using a slightly higher representative and a lighter weight at the exercise. It may not be structured enough for you if you're the type of
person who likes to have every aspect of your training planned earlier. It doesn't put the bench press first on a pressing day, so if you want to improve the press your bench as much as possible, choose a different program. It may not be volume enough to keep gaining strength and muscle if you have
been following a structured strength training program for more than 2 to 3 years. It has a more direct amount of arms than most other programs on this list, which can be pro or con depending on whether you want a larger arm or not. Thinriller Stronger Exercise Routine is one of the best strength training
programs for women who are new to structured strength training who want to focus on getting lower body strength and muscle mass (while giving their upper body amounts enough to develop some muscle definition). Best Strength Training Program #3: Starting Strength Start strength is one of the most
popular strength training programs out there, and for good reason. by Mark Rippetoe and first published in 2005, and now in its third edition, the econymous book has become a staple of bodybuilding literature. If you are serious about strength training, then you want to read Startup Strength. Even if you
don't plan on following the program. The reason Starting Strength is so attractive to so many people—and especially to people who are new to weightlifting—is it simple, effective, and suitable for various goals. If you want to be strong ... Starting Strength can help. If you want to add muscle ... Starting
Strength can also do so. If you want to improve athletics ... Starting Strength will get the job done. The bottom line is if you're new to heavy barbell training or strength training in general, you can't go wrong starting with Starting Strength. The program revolves around only 6 compound exercises without
accessory training and the focus of the program reaches the biggest possible lift by the end. You will do 3 full body exercises a week, spinning between 2 different exercises each time you practice. Each full body workout is built around only 3 compound exercises. For each exercise, you will do 3 sets of 5
representatives, except for deadlifts, which only gets 1 set of 5 reps. The progression of this routine is simple: You add 5 to 10 pounds per exercise. Keep in mind that the program is designed for people who want to get as strong as possible, and that is not worried about getting lean. You can still use this
program while cutting, but you'll probably only manage to add 5 pounds per week or every other week instead of every exercise. Here's what a Startup Strength Exercise routine is like: Routine Startup Strength Exercise Here are 2 exercises you'll rotate between: EXERCISES RESUP Squat TRAINING
SET 3 5 Overhead Barbell Press 3 5 Deadlift 1 5 TRAINING B TRAINING REPS Squat 3 5 Bench Press 3 5 Deadlift 1 Just 4 total training, 3 exercise per exercise, and 3 sets of 5 representatives for each (except for deadlift). Here's how to warm up: You do your first set of heating with an empty bar and
then altogether progress until your work weight (the most weight you'll use for that exercise in that exercise) over the course of a few extra sets. For example, if you can splurch 275 pounds for 5 reps, Your heating routine will look like this: Empty Bar (45 pounds) 2 sets of 5 representatives 135 Pounds 2
sets of 5 representatives 185 Pounds 1 set of 3 representatives 235 Pounds 1 set of 2 representatives 275 Pounds (Work Set) 3 sets of 5 representatives If that sounds complicated, you can always use this handy little app. After you warm up, you get to your weightlifting. You will rest 2 to 5 minutes
between sets. When you go to do the next set, you can't breathe heavy or feel fatigue from the previous one. When in doubt, give yourself a minute of rest just to be safe. When and How To Increase Weight If you manage to do your 3 set of 5 representatives in exercise, you add 5 pounds to weight the
next time you do the exercise. So, for example, if you manage to squat 200 pounds for 5 representatives in Exercise A, you squat 205 pounds in Exercise B. If you can't get your set—if you're say, 5, 4 and 3 representatives—then you cling to the current weight so you can get 5,5,5. If you can get 5
representatives in your first set but can only get 2 or 3 representatives in your second and third sets, the weight is too high. When you reach where you haven't been able to gain weight for two exercises in a row, it's time to reset both exercises. You do this by doing your warm ups and then doing 1 set at
90% of your best 5-rep increases for each exercise. Do it for a week, and then keep trying to gain weight next week. How to Schedule Your Workouts With just 3 exercises a week, you have plenty of options on how you organize your weekly workout schedule. Most people default on Monday,
Wednesday, Friday's rotation, which looks like this: Monday Tuesday's Train Wednesday Break This Sunday Break leaves your weekend free while allowing a complete rest day between training days. Or, you can do something like this: Monday Break Tuesday Railway Wednesday Breaks Friday Breaks
Saturday Break Or, if life doesn't allow much training throughout the week, you can set your weekly workout schedule like this: Monday Breaks Tuesday Breaks Friday Break Breaks Saturday Break This Train Sunday Train means you won't be able to lift as much on your Sunday workout , but it still gets
the job done. And finally, Here's how the first month you will see the program: WEEK 1 DAY EXERCISE 1 A 2 Rest 3 B 4 Rest 5 A 6 WEEK Break 2 DAYS EXERCISE 1 B 2 Rest 3 A 4 Break 5 B 6 Rest WEEK 3 EXERCISE DAY 1 A 2 Rest 3 B 4 Rest 5 A 6 WEEK Break 4 EXERCISE 1 B 2 Rest 3 A 4
Break 5 B 6 Rest 7 Rest of Goodness and Cons Pros It's the best bang strength training program for your buck for beginners, periods. It just takes you to learn some exercises. It usually takes no more than 45 minutes to complete the training. It's pretty flexible that you can almost always fit in your 3
exercises a week, even if you have to move one or two of them around. It is almost impossible to spoil the exercises, because you do the same representative and set for almost every exercise. Cons It includes double the amount for your body lower than the upper body, which is not ideal if your upper
body lags behind. It involves more pushing than interesting. Although that is not a big deal if you are new to strength exercises, over time that can lead to muscle balance. It doesn't include much volume for your hands and back, which may be a problem if they miss a muscle group for you. It can be boring
to only do two exercises and a representative and the same set in each exercise. It may not be volume enough to keep gaining strength and muscle if you have been following a structured strength training program for more than 1 to 2 years. If you've never touched a barbell before and don't know where
to or be overwhelmed by other training programs, stop what you do, buy books, read, and follow the program for three to six months. You'll be glad you did. If you've been lifting for more than 1 year, though, you'll make better progress following different plans. Best Strength Training Program #4: Strong
5×5 5×5 5×5 is a variation of the older strength training program created by ... a man ... named Mehdi. To understand where the program came from, we need to look at the history of the original program based on: Bill Starr's 5×5. In 1976, Starr published a book that changed the sport of strength training
indefinitely. It's called The Strongest Will Survive: Strength Training for Football and its philosophy is very simple. To quote book writers, Olympian legends and strength coach Bill Starr: Footballers (and you can fuel Martial Artists, Fighters, whatever it is available) must work for overall body strength as
opposed to specialized reinforcement exercises. In other words athletes should build total foot strength rather than just stronger hamstrings. He should have sought overall strength in his shoulder girdle rather than just a stronger deltoid. The program was originally intended to improve overall athletics, but
it wasn't long before it became a staple program to develop strength and muscle the whole body as well. Thus, the Starr 5×5 program shared in the book focuses on three lifts: bench press, squat, and clean power. The original program involved 3 exercises a week with a heavy, light, and moderate day.
Each exercise is also rotated through clean power, bench presses, squats, tank press, and overhead newspapers, and even twists every exercise through different representative ranges. It's an effective program, but thinking about your weight every week requires more math than most people want to do,
and there's also baldness at a lack of dead lift or other back workouts. StrongLifts is a routine starter version of Starr's simplified origin, and the weekly schedule and exercise selection are almost identical to Starting Strength. The main difference is that you replace deadlifts in Workout A with a barbell row
and you do 5 sets per exercise instead of 3 (except deadlift, which gets 1 set just like Starting Strength). Here's what a StrongLifts 5×5 exercise routine looks like: Strong 5×5 Exercise EXERCISE SETS RES Squat 5 5 5 Bench Press 5 5 Barbell Row 5 5 TRAINING B TRAINING SETS REPS Squat 5 5
Overhead Press 5 5 Deadlift 15 5 3 exercises and 5 sets of 5 representatives per (except for deadlift). Here's how Mehdi describes the heating procedure: Start with two sets of five representatives with empty bars in Squats, Bench and Overhead Press. Then add 10-20kg (25-45lb) and do a 2-3
representative. Make sure to add 10-20kg, perform 2-3 reps on each set, until you've reached a weight of 5×5 pages. Do not rest between these warmup sets to keep your workout short. Empty bar heating sets don't work for Barbell Row and Deadlift. The bar needs to start at a shining middle level for the
right shape, you don't holding it in the air. Moreover, since you do compound exercises, your entire body is stimulated already by the time you need Barbell Row or Deadlift. So you can start heavier here. Never lose 5×5 weight without warmup set first. Weighing 5×5 will feel heavier, you can miss a
representative and can get hurt. Start with the bar and work your way so that you heat your muscles and can practice the right shape. This will make weight 5×5 lot easier and you are less likely to get hurt. Pre-cardio exercise is not enough and can work against you. It is not specific to Sewing, do not let
you practice the right shape. So you still have to warm up with the bar. Worse still, too many cardio pre-workouts will pre-run your legs and make it difficult for heavy Squat. So heat up with the bar. Once you're warmed, you're ready to do a heavy set, your 5 representatives. Each set should be done with
100% of your 5-rep-max weight (you don't progress to 100% like Starr program). Like Start strength, you rest 2 to 5 minutes between each set. If you fail to get your representative in training, Mehdi recommends that you deload it. When and How To Add Weight Development is simple and linear: you add
5 pounds to each exercise every time you do it. And yes, this means adding 15 pounds to your squat every week, which is very aggressive, but can be done for someone new to weightlifting. If you're an experienced weightlifter, however, you know that adding 15 pounds a week is impossible. How to
Schedule Your Training Like with another 3-day strength training plan on this list, you can schedule your StrongLifts 5×5 workout in some way: Most people default for Monday, Wednesday, Friday's spin, which looks like this: Monday Tuesday's Train Rested Wednesday Breaks Saturday Break This
Sunday leaving your weekend free while allowing a complete weekend , you can do something like this: Monday Break Tuesday Railway Wednesday Breaks Saturday Break Or, if life doesn't allow much training throughout the week, you can set your weekly workout schedule like this: Monday Breaks
Tuesday Break Breaks Saturday Breaks Saturday Break This Train Sunday means you won't be able to lift as much on your Sunday workout , but it still gets the job done. And finally, here's how the first month you will see the program: WEEK 1 DAY EXERCISE 1 A 2 Rest 3 B 4 Break 5 A 6 Week Break
2 DAY EXERCISE 1 B 2 Rest 3 A 4 Break 5 B 6 Rest 6 Rest 7 WEEK BREAK 3 DAYS EXERCISE 1 A 2 Rest 3 B 4 Rest 5 A 6 WEEK Break 4 EXERCISE 1 B 2 Rest 3 A 4 Break 5 B 6 Rest 6 Rest 7 Rest of Goodness and Disadvantage Prose It is one of the best bang strength training programs for
your buck for beginners, and a higher volume (and time commitment) will likely lead to little muscle growth than Starting Strength. It requires you to learn some exercises. It usually takes no more than 45 to 60 minutes to complete the training. It's pretty flexible that you can almost always fit in your 3
exercises a week, even if you have to move one or two of them around. It's almost impossible to spoil the exercises, because you do the same representative and set to almost Exercise. Cons It includes double the amount for your body lower than the upper body, which is not ideal if your upper body lags
behind. It might beat your joints if you keep doing 5 sets of 5 similar training representatives as soon as you progress to the weight. After about a year, you may want to include some more diversity to reduce the risk of your injuries, stay excited for your workouts, and in turn stimulate muscle growth. It
doesn't include much volume for your hands and shoulders, which may be a problem if they miss a muscle group for you. It excludes a total of 3 days a week of Bigger Leaner Stronger and the Thinter Stronger Program, which means it probably won't cause as much muscle growth. It can be boring to
only do two exercises and a representative and the same set in each exercise. The StrongLifts 5×5 Training Program is suitable for highly committed beginners who are willing to spend some time in the gym for better results than Starting Strength. If you've been lifting for more than 1 year, though, or you
want to focus on building your upper body more than your lower body, you'll make better progress following different plans. Best Strength Training Program #5: Classic Routine Push Push Leg Pull Push leg pull has been popular for decades now. In fact, just about every strength training program on this
list more or less fits this mold, and that is unlikely to change. The main reasons pushing the pull foot routine have stood the test of time is they train all major muscle groups, allowing a lot of time to recovery, and can be adapted to meet different training goals, schedules, and priorities. They are easy to
understand as well. At the bottom, the push leg routine separates your main muscle group into three different exercises: and it has you train anywhere from 3 to 6 times a week, depending on how much abuse you are willing to take, what you want to achieve with your physique, and how much time you
can spend in the gym every week. So, if you want to get muscle and strength as quickly as possible, and if you're not afraid of a bit of compound weight lift, then minus the pull legs might be your golden ticket. Push the pull-leg routine, or split PPL, is a weightlifting program that you've done three types of
exercises: Push your exercises Pull up exercises You focus on the muscles involved in your upper body pushing motion, with the main ones being your pecs, triceps, and shoulders. Therefore, it is similar to most of the chest and triceps exercises you find in other bodybuilding splits. In a well-designed
PPL program, your push workouts will generally revolve around barbell and dumbbell benches pressing, (the military) presses, dips, and performs isolation exercises for your triceps and shoulders as possible. Your pull-up exercises focus on the muscles involved in your upper body pulling motion, with the
main one being your back muscles and bikes. Therefore, it just back exercises and biceps. These exercises usually revolve around dying, barbells and rows of dumbbells, pulldowns, pullups and chinups, and doing seclusion exercises for your biceps. And finally, your foot exercises focus on training your
quads, hamstrings, glutes, and calf. This exercise generally revolves around bending, bending variations, lungs, and performing various seclusion exercises for each of the main muscle groups stated above. In that basic layout, you have plenty of room to play around with different exercises, training
frequencies and set and vice ranges. Therefore, rejecting pull legs is more of a common exercise template than a defined routine. To make things easy, though, I'll share with you one of the most common and time-tested versions to get as strong as possible. I'll also show you how to program a regular leg
pull push whether you exercise 2, 3, 4, 5, or 6 days a week. Here's what the Classic Pull Leg routine looks like: Your Classic Pull Leg Exercise Routine can make an infinite variety of exercise pull routines, but here are some of my favorites. As you can see, they involve a lot of heavy lifting, compound
weight lifting, coupled with simple heavy accessory work. Reject Day 1 Flat Barbell Bench Press Warm-up and... 3 sets of 4 to 6 representatives at 80% of 1RM Standing Military Press 3 sets 4 to 6 representatives at 80% of 1RM Close-Grip Bench Press 3 sets 4 to 6 representatives at 80% than 1RM
Dumbbell Lateral Raise 2 sets 8 to 10 representatives at 70% than 1RM Push Day 2 Incline Barbell Bench Press Warm-up and ... 3 sets of 4 to 6 representatives on 80% of 1RM Sitting Military Press 3 sets 4 to 6 representatives at 80% of 1RM Dumbbell Triceps Press 2 sets 8 to 10 representatives at
70% of 1RM Dumbbell Rear Lateral Raise 2 sets 8 to 10 deputies on 70% of 1RM Pull Day 1 Barbell Deadlift Warm-up and ... 3 sets of 4 to 6 representatives at 80% of 1RM Barbell Row 3 sets 4 to 6 representatives at 80% of 1RM Wide-Grip Pull-Up or Chin-Up (Reasonable if Possible) 3 sets of 6 to 8
reps One-Arm Dumbbell Row 3 sets 6 to 8 representatives at 75% of 1RM Pull Day 2 Barbell or T-Bar Row Warm-up and ... 4 sets 4 to 6 vice Chin-Up (Reasonable if You May) 3 sets 4 to 6 representatives One-Arm Dumbbell Row or Cable Row 3 sets 6 to 8 rep at 75% of 1RM Barbell Biceps Curl 3 sets
8 to 10 deputies at 70% of 1RM Foot Day 1 Barbell Back Squat Warmup and ... 3 sets of 4 to 6 representatives at 80% of 1RM Barbell Front Squat 3 sets 4 to 6 deputies at 80% of 1RM Bulgarian Split Squat 2 sets 8 to 10 deputies at 70% of 1R Calf Stand Raises 3 sets of 8 to 10 representatives at 70%
of 1RM (Options) Calf Sitting Raises 3 sets of 8 to 10 representatives at 70% of 1RM Foot Day 2 Barbell Home Squat Warmup and ... 3 4 to 6 representatives on 80% of 1RM Barbell Romania Deadlift 3 sets 4 to 6 representatives at 80% of 1RM Barbell Back Squat 3 sets 4 to 6 representatives at 80% of
1RM Leg Curl 2 sets 8 to 8 to 6 10 representatives on 70% of 1RM Calf Seating Raise 3 sets 8 to 10 representatives at 70% of 1RM (Options) Standing Calf Raise 3 sets 8 to 10 representatives at 70% of 1RM When and How To Add Your weight may be In some ways on the classic push leg routine, but
here's the simplest and most common method: add 5 pounds for each compound exercise and 1 to 2 reps or 5 pounds for each accessory exercise every time you do it. If you follow one of the higher frequency plans (more than 3 times a week), then you can only add 5 pounds a week instead of every
exercise. For example, if you've done both Push Day 1 and Push 2 Day in the same week, you might add 5 pounds to the military press on the first day, and then use the same weight on the second day. Add as much weight as you can for 4 to 6 weeks, then deload, and repeat as long as you can until you
reach the true plateau. Then it's time to change your strength training program. How to Schedule Your Training Another major benefit of a push-foot routine is to easily be customizable to suit your needs and circumstances. With only three basic exercises to choose from, it's easy to understand and think
quickly and add, refuse, or switch around training every week according to need. That's why I'll give you 7 different routines to choose from, from exercises 2 to 6 times a week. Pull Foot Routine 2 Days You can do a good exercise only twice a week. Better if you try to gain muscle and strength as soon as
possible, but when things won't allow more gym time, this is a solid 2-day routine that you can always fall back on at least maintaining what you have. Here it is: Monday Minus 1 & Pull 1 Thursday Foot 1 Routine Push 3 Days Today 3-day routine is your basic PPL program, and it's my personal
favorite preparation for training 3 days a week with minimal time. Again, more training is best to maximize profits, but this 3-day split is a proven program of time to get big and strong. Here's a routine: Monday Minus 1 Wednesday Pull 1 Foot Friday 1 Routine Pull 4 Day The main benefit of adding a fourth
day is it allows you to work more on any major muscle group that's most lagging behind in your physique or that you just want to focus the most on. Therefore, I will provide two 4-day routines: one for people who want to focus more on their upper body, and one to focus more on the lower body. Here they
are: Top Body Focus Monday Push 1 Tuesday Pull 1 Thursday Foot 1 Friday Minus 2 or Pull 2 Low Body Focus Monday Push 1st Day Thursday Draw 1st Thursday Pull 1 Friday Foot 2 5 Days Push Foot Routine This is my preferred PPL split because it allows you to push the limit in terms of volume and
current intensity as well A few days for recovery Again, I'll provide two routines here, one for stressing the upper body, and one for the lower body. Here you go: Focusing Upper Body Monday Push 1 Tuesday Pull Wednesday Foot 1 Thursday Minus 2 Friday Pull Down Focus Monday Foot 1 Tuesday
Push 1st Wednesday Pull 1St Thursday Foot 2 Friday Minus 2 6 Days Push Feet Routine If you are bulking or simply masochistic, then this is possible for you. Seriously though, a 6-day PPL split is about the most natural weight can disappear with until progress staged and injuries become more likely. I
do not recommend it if you are in a caloric deficit or if you do not usually feel rested and fresh. On the other hand, it is best suited for when you are in an oversized calories and feel completely up to the challenge physically. Here's the routine: Monday Minus 1 Tuesday Pull Wednesday Foot 1 Thursday
Minus 2 Friday Draw 2 Saturday Foot 2 Common variations of the pull-up leg routine push is a routine push leg. This setup gives your upper body more time to recover between exercises but your lower body is less time, which means that it is most suitable for people who are more concerned with the
development of the upper body than the lower body. Personally, I prefer this method if I exercise 3 days a week. You can read more about how to prepare this routine in this article: The Ultimate Guide to The Push Foot Pull Routine The Pros and Cons Pros It is one of the most tested preparations of the
time you find. It has been used for decades by bodybuilders and powerlifters to build muscle, gain strength, and improve athletics. It cannot be indetently customizable. You can set up a push pull-foot routine to fit almost any training goals, tables, or backgrounds. It trains all the major muscle groups, with
more emphasis on the upper body (which is what most men are concerned with). It allows a lot of time for recovery, which means a consistent progressive load. It's easy to understand and stick to. Cons It is difficult for your exercise program to target specific muscle groups while sticking to the traditional
PPL layout. For example, if you want to focus on your arms, you need to do a pull-up day several times a week or add arm exercises to some minus and footy exercises. It can be warm to choose which plan is right for you if you are new to strength training. It only includes one leg of exercise in a standard
3-day workout routine, which may not be enough for you if your lower body lags behind. In that case, you better follow one of the programs from Lyle McDonald, Eric Helms, or Greg Nuckols below, which includes more foot volume. It can be tricky to modify unless you follow one of the templates above. It
may not give enough volume to your shoulder, biceps, and triceps if you are a man or your leg, buttocks, and calves if you are a woman. At the bottom, the Classic Push Pull Foot Routine is one of the most reliable strength training programs, can be and simple you find. It trains every major muscle group,
allows a lot of time for recovery, and can accommodate almost all tables. Best Strength Training Program #6: The Texas Method of Texas method is a very popular strength training program and is perfect for mid-lift. It was developed kind of accidentally by Olympic weightlifting coach Excavated Glenn
Pendlay, and it was more than template from a fixed routine. It's not an advanced program, per se, but it's suitable for someone who's squeezed as much progress as they can get out of the minimal routine like Starting Strength or StrongLifts 5×5, and having to break through the plateau. Why? When you
start lifting, you will be able to set PRS in every exercise. This will continue for 3 to 6 months or more, so you can only set a new PR every week. Then it will be every other week. As you become a middle lift, you will only be able to PR every 4 weeks, then every 8, and then maybe once every 6 to 12
months. Therefore, your training plan needs to change along the way. You don't have to reinvent the wheel, but your first step should plan your workout around setting PRs every week or more than every exercise. That's what texas methods do for you. The basic layout is simple: You do 3 full body
exercises a week. You do 3 compound exercises per workout. You focus on only 6 compound exercises in total. You vary the number of sets from exercise to exercise. You rotate the exercise arrangement from week to week. Those last 2 points are what makes the Texas Method unique. Instead of doing
the same representatives and sets in each exercise, you are pointless between high volume, light, and high intensity exercises. This is a very simple form of what is known as the daily coraled period, in which you rotate between different reps revolting throughout the week. We don't have to get into the
specifics of how or why this works, but the long and short it is exposing your muscles to different representative ranges throughout the week is a good way to keep stimulating muscle strength and gain over time. Here's what the Texas Method Routine looks like: A Texas Method Exercise Routine You'll do
3 exercises a week on the Texas Method. Monday is Volume Day, where you focus on set 5 representatives at moderate weight. Wednesday is Light Day, where you focus on less sets of 5 representatives at a lighter weight. Friday is Weight Day where you target for 1 set of 5 reps for each exercise, with
the goal of setting a new PR. For example, here's a good Texas Method exercise routine followed by many people: Week A MONDAY (VOLUME) TRAINING PRESCRIBES REPS % OF 5RM Squat 5 5 90 Bench Press 5 5 90 Deadlift 1 5 90 WEDNESDAY (LIGHT) TRAINING PRESCRIBE REPS % OF
5RM Squat 52 50 Overhead Press 3 5 3 Failed Bodyweight Hyperextension 5 10 N/A FRIDAY (INTENSITY) SET REPRESENTATIVES % OF 5RM Squat 1 5 PR Bench Press 1 5 PR Deadlift 1 15 PR Week B MONDAY (VOLUME) TRAINING SET REPRESENTATIVE % OF 5RM Squat 5 5 50 Overhead
Press 5 55 5 1 5 90 WEDNESDAY (LIGHT) EXERCISE SETS A REPRESENTATIVE % OF 5RM Squat 2 5 70 Bench Press 3 5 570 Chin-Up 3 Failed Weight Hyperextension 5 10 N/A FRIDAY (INTENSITIGS) ATTORNEY SET TRAINING % OF 5RM Squat 1 5 PR Overhead Press 1 5 PR Deadlift 1 5 PR
You stop between week A and B, giving you the opportunity to repeat the PR of both your bench and your overhead press. Now, as you can see, Volume Light Day is pretty simple. Before each exercise, you warm up (more on that for a while) and then do the set set. Friday is a personal record (PR) day—
the day in which you dig deep for the highest weight lifting. In particular, you start each exercise with a warmup routine and then do a set of your 5-rep PR, which should be 5 to 10 pounds heavier than the previous 5-rep maximum. For example, if the predicted 5-rep max for squat is 275, then on Friday
you will go for 5 representatives with 280 or 285 pounds. You can use the same heating routine as Start strength: You do your first set of heating with an empty bar and then completely advanced up to the weight of your work over the course of a few extra sets. For example, if you can splurch 275 pounds
for 5 reps, Your heating routine will look like this: Empty Bar (45 pounds) 2 sets of 5 representatives 135 Pounds 2 sets of 5 representatives 185 Pounds 1 set of 3 representatives 235 Pounds 1 set of 2 representatives 275 Pounds (Work Set) 3 sets of 5 representatives If that sounds complicated, you can
always use this handy little app. You will rest 2 to 5 minutes between sets, or until you feel ready to give your next set of best efforts. When and How To Increase Weight Goals with Texas Methods is not exercise-for-exercise progress—it's weekly progress. And the development is very simple: you add 5
pounds to each set of 5 single representatives Friday. This gives you a new 5-rep maximum that you calculate your Monday and Wednesday exercises next week, and Friday is PR day again. This way your weight lifts in every exercise move over time. If you are unable to go through Monday's workout
(you can't get all your representatives with good shape), it is recommended that you reduce the volume on your Monday to 3 sets of 5 with 90% of your 5-rep max on squats and press your bench or reduce the load by 10%, to 80% of your 5-rep max. The bottom line is you need more recovery. If you can
go through Monday's workouts but are unable to hit your PRs on Friday, it is recommended that you change your Monday exercise by increasing the number (number of representatives) or intensity (the amount of weight withdrawn). For example, the volume increase is simple: from doing 5 sets of 5
representatives with 90% of your 5-rep max on your first two exercises, you might do 5 sets of 8 representatives by 80%. When you increase the load, you want to keep the same number of total representatives. When you squat 5 sets of 5 representatives with 90% of your 5-rep max, that's 25 reps. You
can increase this load by squanching 8 sets of 3 representatives (24 representatives) by 95%. How to Schedule Your Training As with another 3-day strength training plan on this list, can schedule your Texas Methods training in several ways. Most people default on Monday, Wednesday, Friday's rotation,
which looks like this: Monday Tuesday's Train Wednesday Break This Sunday Break leaves your weekend free while allowing a complete rest day between training days. Or, you can do something like this: Monday Breaks Train Wednesday Breaks Saturday Break Or, if life doesn't allow much training
throughout the week, you can set up your weekly workout schedule like this: Monday Breaks Wednesday's Break Break Saturday's Break Break Saturday of Sunday Trains This means you won't be able to lift as much on your Sunday workout, but it still gets the job done. And finally, here's how the first
month you'll see the program: WEEK 1 DAY WORKOUT 1 A 2 Break 3 B 4 Break 5 A 6 Break WEEK 2 DAYS EXERCISE 1 B 2 Rest 3 A 4 Break 5 B 6 Week Break 3 DAY EXERCISE 1 A 2 Break 3 B 4 Break 5 A 6 WEEK Break 4 EXERCISE 1 B 2 Rest 3 A 4 Break 5 B 6 Rest 7 Rest Goodness and
Cons Pros It is one of the best ways to start playing around with more advanced training techniques such as daily longing periods. This is one of the best ways to keep setting RS after your starter profit is gone. It just takes you to learn some exercises. It usually takes no more than 45 to 60 minutes to
complete the training. It includes more sets than most other beginner plans, which will help in muscle gain and strength. Disadvantages It gives your lower body significantly more volume than your upper body. It's partly made for this by inserting a chin-up, but that might not be enough if you want your
upper body to grow significantly. It can be boring doing the same number of representatives in (almost) per exercise. It may not give enough volume to your shoulder, biceps, and triceps if you are a man or your leg, buttocks, and calves if you are a woman. It can be annoying to keep up with the amazing
development system. It may not give enough amounts to grow as quickly as a mid-lift. If you have more than 2 years of lifting experience, you will make faster progress training more than 3 times a week (the next option on the list is probably just what you need). The Texas method is one of the best
strength training programs for people who have graduated from Starting Strength or 5×5, but that can still set RS about once a week, and it's a good introduction to more advanced training methods that will be useful when you progress as an elevator. Best Strength Training Program #7: Jim Wendler's
Routine 5/3/1 Jim Wendler 5/3/1 has developed something of the following cult, and for good reason. It is one of the first periodic strength training programs to go mainstream, largely because it helps bridge the gap between hardcore powerlifting programs and simple programs, barebones such as
Starting Strength and StrongLifts 5×5. The program's creator, Jim Wendler, also had an impressive story. a successful college football career, Wendler squandered over 1,000 pounds, a 675-pound bench, and a 700-pound deadlift. That comes at a cost, though. He was tired of being overweight, feeling
overweight, and followed programs he felt more complex, demanding, and time-consuming than he needed. He took what he would learn after following program for over a decade and distiled the best parts into what is known as Wendler 5/3/1, or just 5/3/1. The result is one of the best strength training
programs for beginners who hell bent on getting as strong as possible, or midfield lifters looking to take a break from a higher volume program and focus on strength for several months. You can think of 5/3/1 as an older, more sophisticated relative of the Texas Method. Instead of going for a new PRS
every week, you're aiming for a new PRS every 3 weeks, and the way you progress is also more sorted. Like other programs on this list, 5/3/1, revolves around a handful of compound exercises, with several more accessory exercises thrown in to work on the muscle group left behind. All you have to do is
3 to 4 exercises a week that last for 45 to 60 minutes. All in all, 5/3/1 is the best way to calm your native in more advanced programming waters when you hit the plateau following an easier program. Here's a 5/3/1 routine looks like: Routine Exercise 5/3/1 You train 3 or 4 times a week, depending on the
routine you want to follow. 5/3/1 you have done 1 out of 4 exercises on your training day: As the name may be, you rotate between sets 5, 3, and 1 representative for your heavy compound lift, depending on the program phase. In this case, help work includes exercises that target about the same muscle
group as your main lift, albeit in a slightly different way. You do 10 to 15 representatives per set for all your help work, stopping some representatives shy of failure. The standard set up for assistance work is to do two exercises after your core lifting. For example, you can do press legs and tight legs as a
help job after your squats. If you want to see other variations, including a popular one to build muscle called Boring But Big, you can find them in Wendler's book. After deciding what help training you want to do, you do each of these exercises once to complete the so-called waves. Here's how it's usually
presented: DAY 1 DAY 2 Warm-Up Hang-Overhead Press Help Deadlift Work 3 DAYS Work 4 Days 4 Warm-Up Warm-Up Work Assistance Bench Every mesocycle (luxury term for training phase lasting 2 to 6 weeks) 5/3/1 consists of 4 waves that are, You will do every exercise 4 times to complete the
mesocycle, where you will start again from scratch. Here's how the mesocycle works: WAVE 1 SET % OF 90% OF 1RM REPS 1 65% 5 2 75% 5 3 85% 5+ WAVE 2 SET % OF 90% OF 1RM REPS 1 70% 3 2 80% 3 90% 3 + WAVE 3 SET % OF 90% OF 1RM REP 1 75% 5 2 85% 3 3 95% 1+ WAVE 4
SET % OF 90% 1RM REPS 1 40% 5 2 50% 5 3 60% 5 5 Note that 5/3/1 works with a percentage of 90% of your 1RM, not your actual 1RM percentage like other strength programs. In other words, to decide what weight to use, you minus 10% of your 1RM and then make all your calculations. Wendler
explains for this as follows: Starting too lightly refers to my insistence that the specified load be calculated from 90% of the 1RM lifter. If your 1RM on the bench is 315, why calculate the load of 1RM 285? My answer? People who are weird about things 90% are usually weak in the first place. You don't
need to operate at your max to increase your maximum. Why people get so bent out of shape about taking two steps back if it means they're going to take 10 steps forward is beyond me. Also, set it with a + sign indicating that you need to get how many representatives you can. One of the main ways of
the program is Wendler's insistence on having specific goals for each workout, especially the days you try to set pr. As he said: I highly recommend having a goal in mind for this last set. Sit down the night before, or the week before, and think about the number of representatives you want to emphasize.
See yourself doing it. Write it down and visualize the bar in your hand or behind you. When the time comes, let yourself go and attack the weight. I've always thought of doing a set representative as just testing your strengths. Nothing above that builds strength, muscle and disposition. Doing a designated
representative shows you and your body that you are strong enough to exercise. Extra vice is how you master exercise and get better. That's good advice for every program on this list, this way. If you follow a routine 4 days a week for your big elevator and what Wendler calls The Triumvirate routine for
your relief work, here's what the first week of the program looks like: Day 1 of barbell Overhead Press Warm up and 3 sets as... 5 representatives on 65% of 90% of 1RM 5 representatives on 75% of 90% of 1RM 5 representatives on 85% of 90% of 1RM Dips 5 sets of 15 representatives Chin-Up 5 sets of
10 representatives Day 2 Barbell Deadlift Warm up and 3 sets as set as 5 representatives at 65% from 90% of 1RM 5 representatives at 75% from 90% of 1RM 5 representatives at 85% of 90% of 1RM Barbell Good Morning 5 set 12 deputies Hanging Leg Raise 5 sets 15 representatives Day 3 Barbell
Bench Press up and 3 sets of 12 representatives Hanging Leg Raise 5 sets 15 representatives Day 3 Barbell Bench Press 5 representatives at 65% rather than 90% of 1RM 5 vice on 75% of 90% of 1RM 5 representatives on 85% of 90% of 1RM Dumbbell Chest Press 5 sets 15 vice Dumbbell Row 5
sets 10 representatives Day 4 Barbell Back Warm Squat and 3 sets as ... 5 representatives at 65% of 90% of 1RM 5 representatives at 75% of 90% of 1RM 5 representatives on 85% of 90% of 1RM Leg Press 5 sets of 15 representatives Leg Curl 5 sets 10 representatives When and How To Add Weight
Slowly, steady development is the name of the game with 5/3/1, and Wendler saves progress very simple. You start each new mesocycle by increasing your 1RM weight by 5 pounds for the upper lift of the body, and 10 pounds for a lower body lift. Note that I said your 1RM weight, not your weight in the
gym. That is, you increase the number you use to calculate your 1RM, not the amount of weight you actually lift. Yes, it means you progress slowly. This is something difficult to accept, but it is a common piece of advice Hear from just about everyone who gets very strong: It's better to make a miniuscle
rise for months or years than a big hike for a few weeks and then plateauing. And that's what Wendler 5/3/1 is all about-slow, steady, inevitable progress. For example, let's say you use the following 1RM number to calculate your mesocycle has just finished: Overhead Press: 225 Deadlift: 405 Bench
Press: 315 Squat: 405 For your next mesocycle, You'll calculate your lift using the following 1RM number: Overhead Press: 230 Deadlift: 415 Bench Press: 320 Squat: 415 You keep gaining weight this way until you get stuck, which Wendler says will happen. When you finally do the booth, Wendler
recommends that you drop your current 1RM for the exercise by 10%, recalging the weight of your work, and keep going. For example, if, over the course of a few months, you've increased your 1RM squat from 400 to 430 pounds and now you're stuck, you only recalgate your next mesocycle using 90%
of 430 (390) from trying to move up to 440. By following the two-step forward approach, one step back, you can ensure your weight moves over time and avoid the dreaded long-term platters. How to Schedule Training You See as 5/3/1 only involves 3 to 4 exercises a week, you can schedule them in a
number of different ways. Wendler recommends that you comply with these 2 rules, though: Are training in order. Making changes, whether it's exchanging exercises, improving or reducing sets, or scrapping the training arrangements is verboten on this plan. The training space is such that you have as
much rest as possible between them. Wendler recommends 3 possible workout schedules (assert you follow the plan 4 days a week): Monday 1 Tuesday 2 Wednesday Break Thursday 3 Friday Break This Sunday gives you more recovery between training (at training prices on Sundays): Monday 2 Days
Break Wednesday 3 Thursday Rest Friday Friday 4 Saturday Break Sunday you can follow this schedule if you prefer to keep your open Friday: Monday 2 Tuesday Break Wednesday 3 Day Thursday 4 Friday Break Saturday Break Sunday 1 Goodness and Cons Pros It is one of the best programs to get
as strong as possible on squat, newspaper bench, deadlift, and newspaper overheads. It leaves you feeling quite fresh after training, due to the low volume. It usually takes no more than 45 minutes to complete the training. The system for progress is an excellent introduction to more advanced
programming methods, and ensures you keep making progress for months, not weeks. It gives the upper body and body lower or less the same amount, unlike most other minimalist strength training programs. Disadvantages It is not suitable for someone who also wants to add a large amount of muscle
due to the relatively low volume. It can be frustrating to calculate your weight for each exercise if you want to programs that require zero thinking. It is not suitable for people who are impatient. If you want to set prS every time you step into the gym (until you plateau), the program is not for you. It doesn't
include much volume for your hands and back, which may be a problem if they miss a muscle group for you. It is not suitable for complete beginners because you can make faster progress at that stage by gaining weight per exercise. Wendler 5/3/1 is one of the best strength training programs for people
who have graduated from Start strength or 5×5, but who wants to focus on getting as strong as possible more than building muscle. It can also work well for mid-range or advanced lifts that want to focus on getting as strong as possible on their big lifts for several months before returning to a higher
volume strength training program. Best Strength Training Program #8: Lyle McDonald's Generic Bulking Routine This program is the brainchild of fitness writers, researchers, and coach Lyle McDonald. If you don't recognize it, Lyle is one of the first people to start explaining online fitness research in a way
that people can understand. Like many other great things (IIFYM, Jordan Peterson's new book, and reaction gif) routinely bulking his generic start on the Internet messaging board and soon developed the following. As Lyle says, this program is not for beginners. It is for people who have at least 6 to 12
months of proper training experience, who want to gain muscle and strength. The program is not specifically designed to gain strength, either, although it includes a good mixture of high intensity, low representative exercises and low intensity, high representative exercises, which are suitable for people
who have outgrown Started Strength, StrongLifts 5×5, or other minimalist and bulk strength training plans. All in all, it is a great introduction to the higher volume bodybuilding exercise plan. Here's the rationale behind the program, in Lyle's words: I genetrically like to see the body parts hit about 2X/week
with a little intensity revealed... I recommend that representatives lack of failure so that the volume (which is higher per exercise than either D.C. or HST) can be reached. I try to strike the volume between frequency issues (for gene expression and protein synthesis), recovery (failure training can burn
people out) and development (I want to see pounds go up consistently over cycles). Here's a program gist: You're in vain between the upper body and the lower body workout. You train 4 times a week (do every exercise twice). Each exercise includes 3 to 4 compound followed by 3 to 4 accessory
exercises. You do 3 to 4 sets of 6 to 8 or 10 to 12 representatives for your compound exercises you do 1 to 4 sets of 10 to 15 representatives for your accessory exercises. You take it easy for the first 2 weeks, then gain as much weight as possible for the next 4 to 6 weeks. You take a deload every 6 to 8
weeks. As the name suggests, Lyle recommends this for bulking—not bulking—not As a general rule, you will not be able to handle as much volume while cutting, which means following the program is more likely to lead to sustainability. Be sure to eat a lot of calories, enough protein, and get enough
sleep if you want to follow this routine. Here's what Generic Lyle McDonald's Routine looks like: Lyle McDonald's Bulking Exercise Routine Generic You'll do 2 exercises following Lyle's Generic Bulking Exercise Routine: Lower Body workouts Top Exercise Here's what they look like: Low Body Exercise
Barbell Back Warm Squat and... 3 to 4 sets 6 to 8 representatives stiff-Leg Deadlift or Leg Curl 3 to 4 sets 6 to 8 Leg Press representatives 2 to 3 sets of 10 to 12 Leg Curl representatives (or different hamstring accessory exercises)2 to 3 sets of 10 to 12 Representative Betis Stands Raising 3 to 4 sets of
6 to 8 representatives Of Sitting Betis Raised 2 to 3 sets of 10 to 12 reps Upper Body Workout Barbell Bench Press up Warm and... 3 to 4 sets of 6 to 8 Barbell representatives or Dumbbell Row 3 to 4 sets 6 to 8 representatives of Incline Bench Press or Shoulder Press 2 to 3 sets of 10 to 12 Pull-Down or
Chin-Up 2 to 3 representatives Set of 10 to 12 representative Triceps Accessory Exercises 1 to 2 sets of 12 to 15 representatives of Biceps Accessory Exercise 1 to 2 sets of 12 to 15 representatives You can repeat the same exercise again this week, or you can make some replacements. Here's what
Lyle said about making these changes: For a Thu/Fri exercise either repeating the first two or making some little exercise substitute. Can do a deadlift/foot press combo on Thu, change inflammation/pulldown for the first exercise on the upper body day. Much depends on the volume tolerance, if above too
much, go to 2-3X6-8 [for your compound lift] and 1-2X10-12 [for your accessory elevator]. How many sets you do for each exercise depends on how you feel. For example, let's say you completed 3 sets of squats, and you've finished each set feeling like you can still do 1 to 2 more representatives. If the
first 3 sets leave you in huffing, puffing, sweating mess, then stopping after 3 and trying again the future. As you can see, you have to flirt with different exercises and the number of sets to find what you can handle. When in doubt, a good thumb rule is to start conservatively. If you're not sure whether you
need to add 5 pounds or 10, add 5. If you're not sure if you need 2 sets or 3, do 2. If you're not sure if you need to choose harder accessories, such as Romanian deadlifts, or simpler ones, such as foot tightness, choose a simpler one. You can always add more weight, sets, or tougher exercises if you
wish. To make things as simple as possible, here's a routine version of Lyle's Generic Bulking you can follow that set up according to the guidelines: Low Body Exercise A Barbell Back Warm Squat and... 3 sets 6 to 8 Romanian Deadlift 3 sets 6 to 8 Leg Press representatives 2 sets of 10 to 12 Leg Curl
representatives 2 sets 10 to 12 Standing Betis representatives Raising 3 sets 6 to 8 Seattle representatives 2 sets of 10 to 12 representative Upper Body Workout A Barbell Bench Press Warm up and ... 3 sets 6 to 8 deputy Dumbbell Row 3 sets 6 to 8 representatives Incline Bench Press 2 sets 10 to 12
deputy Pull-Down 2 sets 10 to 12 DB representatives Triceps Press 1 to 2 sets 12 to 15 representatives Barbell Biceps Curl 1 to 2 sets 12 to 15 representatives Lower Body Workout B Barbell Front Squat Warm up and ... 3 sets 6 to 8 representatives Romania Deadlift 3 sets 6 to 8 representatives Leg
Press 2 sets 10 to 12 representatives Leg Curl 2 sets 10 to 12 representatives Calf Stand Raise 3 sets 6 to 8 representatives Calf Sitting Raise 2 sets 10 to 12 representatives Upper Body Workout B Incline Bench Press or Shoulder Press Heat and ... 2 to 3 sets 10 to 12 deputy Pull-Down or Chin-Up 2 to
3 sets 10 to 12 representatives Barbell Bench Press 3 sets 6 to 8 representatives Barbell or Dumbbell Row 3 to 4 sets 4 set6 to 8 representatives Triceps Accessory Exercises 1 to 2 sets 12 to 15 representatives Biceps Accessory Exercises 1 to 2 sets 12 to 15 representatives There are many other
variations you can make on this plan, but above is a good starting place. Relax 2 to 4 minutes between all your compound exercises, and 1 to 3 minutes between all your accessory workouts. Start each workout with a thorough heating of your choice. Once you've heated up for the first workout, you don't
have to heat up for the others (as you're ready). When and How To Gain Weight For the first 2 weeks of the program, you will use a lighter weight. In particular, you'll train with 80 to 95% of your previous work weight to familiarize yourself with training and a larger number of sets and representatives than
most other plans. Note, this does not mean you use 80 to 95% of your maximum one representative. You use 80 to 95% of your usual work weight, which is the highest weight you usually use for that exercise in your workout. For example, if you've set a level of 225 for your last few workouts, you'll start
with 180 paun (80%) for the first week. After the first 2 weeks, your goal is to gain weight and/or a representative to each elevator, per workout, for 4 to 6 weeks, or until you lose weight. Here's what the first two weeks of your workout should look like: Week 1 80 to 85% of your previous work weight Week
2 90 to 95% of your previous work weight Week 3 to 6 or 8 Add as much weight as you can while staying 1 to 2 failure representatives Using the same example 225 paun, bench here's what your first 3 weeks of lifting will look like: Week 1 180 to 190 pounds for 5 representatives Week 2 200 to 210
pounds for 5 representatives Week 3 to 6 or 8 210 + pounds for 5 representatives After week 2, you progress the same way you do Bigger Leaner's program Is Stronger and Thin stronger. You keep adding representatives until you hit the top of the set representative range, then you gain weight and start
at the bottom end of your designated representative range, and rinse and repeat. Do that for every exercise in every exercise, try to gain as much weight as possible for 4 to 6 weeks. After 4 to 6 weeks you relax. As Lyle Lyle After 6-8 weeks is up, you MUST backcycle [deload]. If you want to change
exercise, do it during two weeks of submaximal runs. Even if you want to maintain the same exercise, you MUST backcycle to 80-85% of the previous best and runup on numbers again. You MUST hear me about this, if you try to keep hitting past that point, you'll burn and start backsliding. In other words,
play it safe and take a deload after 6 to 8 weeks of training like this. If you don't, you ask for injuries, overtraining, or burnout. Together, this 2-week formation and a 4-to-6-week period of gaining weight is a training cycle. Once you complete a complete cycle of this program, you can change some
representative exercises and ranges, then rinse and repeat. Do not change any training or representative range in a 6-to-8 week cycle, though. Here's one way Lyle suggests you can plan your training across several cycles: Cycle 1 (Week 1 to 8) 6 to 8 representatives for a compound lift of 10 to 12
representatives for Cycle 2 accessories elevators (Week 9 to 1 7) 5 representatives for compound lifts of 8 to 10 representatives for Cycle 2 accessory elevators (Week 18 to 26) 3 representatives for compound lifts of 6 to 8 representatives for accessory elevators After 26 weeks of bulking , it's a good
idea to transition back to cutting again. How to Schedule Your Training There are two popular ways of scheduling this program throughout the week. Here's option 1: Monday Lowering A Tuesday Upper A Wednesday Break Thursday B Friday Upper B Saturday Break And option 2: Monday A Tuesday
Break Wednesday Upper Thursday Break Lower Sunday B Sunday Break Most people go with the first routine as it allows you to get all your workouts done during the work week, leaving the weekend free. As Lyle says, though, the second one might be a little better because it gives you a 1 day break
between 3 exercises and not just 2. You can also modify this routine to train 3 days a week by spreading training within 2 weeks instead of 1. Here's what it would look like: Week 1 Monday LowerIng Break Wednesday Upper A Thursday Break Lower Friday B Saturday Breaks Monday B Tuesday Break
Wednesday Upper A Thursday Break Lower Saturday Breaks Sunday Then you continue that pattern for the full length of the training cycle. Pros and Cons It is one of the easiest and most popular bodybuilding plans you can find. It includes higher volume that makes it better to build muscle than many
low volume programs on this list. It includes a good upper body balance and lower body exercises. It usually takes no more than 75 to 90 minutes to complete (which is still good considering the high volume). It includes more volume for arms and shoulders than most other plans on this list. Disadvantages
It is not for beginners. If you're new to strength training or have never attended a structured program before, select a different program from this list. It's be more volume than you need if you're not so powerful anymore. If you have yet to achieve some exposed minimum strength standards, you may want
to focus on being stronger first. It doesn't call any deadly traditional barbell. If you want to build a large deadlift, select a different program from this list. It takes longer to finish training than other plans on this list. It may be easier to spread the volume in this exercise for 5 days a week (such as Bigger
Leaner Stronger and Thin Leaner Stronger) instead of 4. If you've been following a structured strength training program for at least 6 months, and you're ready to focus on building muscle (while continuing to get stronger), this is one of the best programs you can do. Best Strength Training Program #9:
Classic Lower Classic Top Level Training Program is one of the most common, proven, and simple strength training programs you can find. It is also one of the first routines people shift after their beginner profits disappear, and for good reason: It ensures a progressive load on some compound lifts. It
trains every major muscle group twice a week. It is easily adapted to different goals, preferences and schedules. It includes a lot of volume for the upper and lower part of the body. It allows a lot of recovery between exercises. The classic top routine divides your workouts into upper and lower body
workouts. By alive between these exercises, you can make sure that you almost always have at least 1 to 2 days of rest before training the muscle group again. Upper body workouts usually include: Like a classic push leg routine, it's more of a template than a specific plan. You can use a variety of
different exercises, frequencies, and sets and representatives while staying within the basic framework. That said, most of the lower training programs stick to the same training, representative range, and the number of sets as other programs on this list: you'll start each exercise top or bottom with 2 to 3
compound exercises followed by 2 to 3 accessories training to support muscle groups. You will do 2 to 4 sets for your compound exercise. You will do 2 to 3 sets for your accessory training. You will do 4 to 6 representatives for your compound training. You will do 6 to 10 representatives for your
accessory training. Here's what the Upper Upper Class routine looks like: Routine Upper Classic Exercise Routine over lower classics involves 4 exercises a week, with two exercises for the upper body and 2 exercises for the lower body. This is suitable for people who want to get more amount of training
than a strength routine without training more than 4 days a week. Here's an exercise: Top 1 Barbell Bench Press Warm-ups and... 3 sets of 4 to 6 representatives at 80% of 1RM Lat Pulldown or Pull-Up 3 sets 4 to 6 representatives at 80% of 1RM Barbell Overhed Press 3 sets 4 to 6 representatives at
80% of 1RM One-Arm Dumbbell Row 2 sets 6 to 8 representatives at 75% of 1RM Barbell Barbell 2 set of 8 to 10 representatives at 70% of 1RM Dumbbell Side Raise 2 sets of 8 to 10 representatives at 70% of 1RM Upper 2 Barbell Overhead Press Warm-ups and ... 3 sets of 4 to 6 representatives at
80% of 1RM Barbell Row or Seated Cable Row 3 sets 4 to 6 representatives on 80% of 1RM Barbell Bench Press 3 sets 4 to 6 representatives at 80% of 1R Chin-Up (Fair if Possible) 3 sets of 4 to 6 representatives at 80% of 1RM Dumbbell Triceps Press 2 sets of 8 to 10 representatives at 70% of 1RM
Dumbbell Rear Delt Raising 2 sets of 8 to 80 representatives at 70% of 1RM Lower 1 Barbell Back Squat Warm-up and... 3 sets of 4 to 6 representatives at 80% from 1RM Barbell Front Squat 3 sets 4 to 6 representatives at 80% from 1RM Romanian Deadlift 3 sets 4 to 6 representatives at 80% of 80%
of 1RM Standing Calf Raises 2 sets of 8 to 10 representatives at 70% of the 1RM (Optional) Obligatory Crunches Cables 2 sets of 8 to 10 representatives until the failure of Lower 2 Barbell Front Squat Warm-up and ... 3 sets 4 to 6 representatives at 80% from 1RM Bulgarian Split Squat 3 sets of 4 to 6
representatives at 80% of 1RM Leg Press 3 set 8 to 10 representatives at 70% of 1RM Beti Sitting Raises 2 sets of 8 to 10 representatives at 70% of 1RM (Optional) Hanging Legs Raises 2 sets of 8 to 10 representatives until a 3-minute Break failure between your compound exercises and 2 minutes
between your accessory exercises. When and How To Gain Weight Once you hit the top of your representative range for a set, moving upwards of weight. For example, if you do a Top 1 exercise and you get 6 representatives with 135 pounds on your bench press, add 5 pounds to each side of the bar
for the next set. If, on the next set, you can get at least 4 representatives with 145 pounds, that's the new weight you work with so you can press it for 6 reps, move on, etc. If you get 3 or fewer representatives, though, lose weight added by 5 pounds (140 pounds) and see how the next set goes. If you still
get 3 or less, lose weight to the original 6-rep load and work with it so you can do two sets of 6 representatives with it, and then increase. Repeat the process for each exercise, accompany between gaining weight and a representative of each exercise. Add as much weight as you can for 4 to 6 weeks,
then deload, and repeat as long as you can until you reach the true plateau. Then it's time to change your strength training program. How to Schedule Your Training There are two popular ways of scheduling this program throughout the week: 4-Day Every Week Routine Options Top 1 Monday Top 1
Tuesday Under 1St Thursday Break On Friday 2 Friday Down 2 Saturday Sunday Break Break 4-Day A Week Lower Routine Options Exercise 2 Monday Under 1 Tuesday Break Wednesday Upper 1 Thursday Break Friday Under 2 Saturday Over 2 Sunday's Break Most people go with First because it
allows you to get all your work done during the work week, leaving the weekend free. The second option may be a little better, though, because you have at least 1 day rest between 3 exercises instead of just 2 of them. The second option also allows for fewer recovery before your lower body training,
which makes it a better option if you are to focus on building the size of your legs and strength. You can also modify this routine to train 3 days a week. All you have to do is spread the exercises for more than 2 weeks instead of 1. Here's what it will look like: 3-Day A Week Upper Upper Exercise Routine
Week 1 Monday Under 1st Tuesday Break Upper 1 Thursday Break Low Friday 2 Saturday Break Week Break 2 Monday Upper 2 Tuesday Break Wednesday Lower 1 Thursday Break Friday Upper 1 Saturday's Break Pros and Cons Pros It includes more volume than others that make it ideal for people
who want to gain size and strength without spending more than 4 days a week in the gym. It's simple and easy to follow, with enough variety to get you interested. It allows a lot of time for recovery between exercises. It gives your upper and lower body about the same amount. It can be easily
customizable to different tables. Cons It takes you to spend about 60 to 90 minutes in the gym to finish each exercise. It may be too much volume if you are still in your first year of lifting. It doesn't provide much direct training for biceps or triceps. It can give you a lower amount of body than you need if
your upper body is left behind. You can make better progress if you spread your weekly totals for 5 days instead of 3 or 4. Classic Top Level Training Program is one of the best strength training programs for people with at least 1 year strength training experience and who want to build muscle and
strength as soon as possible, without training more than 4 times a week. Best Strength Training Program #10: BodyBuilding Bodybuilding Program Eric Helms Bodybuilding Eric Helms is a 4-day a week strength training program focused on squat, newspaper benches, deadlift, and press overheads with
some accessory training thrown in to work on supporting muscle group. It is for people who are new to strength training or who have never followed a structural strength training program before who wants to build muscle and strength. Although it is a bodybuilding program, you do enough sets in the 5-to8-rep range to significantly increase your strength as well. The program is one of the few you can find in muscle book sets & The strength of the Pyramid, written by Dr. Eric Helms, PhD, Andrea Valdez, and Andy Morgan. Eric Helms and Andrea Valdez are coaches for 3D Muscle Travel, one of the
main natural bodybuilding coaching agencies around. They are also competitive bodybuilders and powerlifters. Eric was also one of the most respected researchers in fitness and a member of the Legion Athletic Scientific Advisory Board. Andy Morgan is fitness and well-known authors, and between 3 of
them, they have designed strength training programs for thousands of bodybuilders, powerlifters, and average men and gals trying to get in better shape. Eric Helms' Starter Bodybuilding Program based on consolidated Eric models that he refers to as a muscle pyramid and strength. Here's what it looks
like: The idea is to organize different elements of the training program so that most (bottom) is at least (top) important. In the author's words: There are two main components of successful programming - putting first most important, and learning how to customize each training variable while maintaining
the order of things. No matter what program you follow, the same template is more or less holding true. When it comes to someone who is relatively new to bodybuilding, here's how Eric recommends you apply these principles: You're the eldest between 2 upper and underwear workouts for a total of 4
exercises a week. You rotate between 3 to 4 compound exercises with 1 to 3 accessory exercises to support muscle groups. You do 10 to 12 sets for each major muscle group a week. You do sets of 5, 8, 10, 12, and 15 reps, depending on training and exercise. You use a weight that is ~65 to 85% of
your 1RM, depending on exercise and exercise. You need to take each set of exercises your compound 1 to 3 representatives out of failure, and your accessory exercises 2 to 4 representatives from failure. One feature of this program that makes it unique, is that it gives you probable guidelines for how
hard each exercise should be consumed. These numbers are known as the perceived execution ratings (RPE), and they represent how hard a set feels on a scale of 1 to 10. For example, if a set of calls for RPE 8 to 9, you should feel like you are at about 8 or 9 out of 10 on the last representative of your
set. Another way to think of RPE is how many representatives you can complete if you push yourself to muscle failure, or a point where you can't complete another representative. This number is known as your repetition in reserve (RIR). Here's a chart that shows what this looks like: If this sounds
confusing, don't worry. These are both different ways to measure how hard each set feels to you, in addition to or replacing the percentage of 1RM. The main benefit of tracking your RPE/RIR is that it helps prevent you from pushing too hard in the days in which you may need to take a little easier. For
example, say your exercise call for 3 sets of 5 representative squats at 82.5% of your 1RM. Usually you can do so at about 8 RPE, or with 2 RIR. Last night, though, you didn't sleep well, and therefore knocking the first set feels like RPE 10, or 0 RER. In that case, you'll better ignore the numbers in your
training plan and drop enough weight to stick in your RPE/RIR guidelines. It took weeks to get used to use RPE/RIR, and months before you can make the most of them, but they are a good tool to start using as beginners. Another benefit of using RPE/RIR, is that it is an easier way to keep an in mind of
your accessory training. Most of the time, you'll take your accessory workout close to failure anyway, so you might as well use it as a measure of how hard you work working your 1RM. It's also annoying for your 1RM program for any exercise accessory, so it's easier to use RPE/RIR instead. That's why
Eric Helms' Beginner Bodybuilding Program includes rpe/RIR guidelines in addition to or replacing a percent of your 1RM. All in all, Eric Helms' Beginner Bodybuilding Program is very similar to the Classic Top Level Training Program, except for fewer amounts and different exercises. The main difference
is that the program is more than a workout template. This book doesn't tell you what exercises to do, as it aims to be an example of how you can set up a beginner bodybuilding program. That said, converting a template into a specific plan is easy if you follow the guidelines in the book (or the backup
below). Established according to Helm's guidelines, it will help you become stronger and build muscle in areas that more minimum strength training programs tend to ignore (such as shoulders, arms, and calf). Here's what rookie bodybuilding routine Eric Helms looks like: Eric Helms Novice Bodybuilding
Exercises Eric Helms Novice Bodybuilding Routine involves 4 exercises a week, with 2 exercises for upper body and 2 exercises for lower body It is suitable for people who want to get more amount of exercise than a minimalist strength training program without exercise more than 4 days a week. You can
see exactly how many representatives you do for each muscle group and at the end of the week in this chart from the book: Here's what the exercise template looks like: Day 1 Squat Variant Warm-up and ... 3 sets of 5 representatives at 82.5% from 1RM / 8 to 9 RPE Hip Hinge Variant 3 set 5
representatives at 82.5% from 1RM / 8 to 9 RPE Single Leg Variant 2 set 8 representatives at 6 to 7 RPE Betis Stand Raise 3 set 8 representatives on 7 to 8 Days RPE 2 Flat Reject Heating and ... 3 sets of 5 representatives at 82.5% from 1RM / 8 to 9 RPE Horizontal Pull 3 sets 5 representatives at 8 to
9 RPE Vertical Reject 2 sets 8 representatives at 7 to 8 RPE Vertical Pull 2 sets 8 representatives at 7 to 8 RPE Fly 3 sets 15 representatives on 7 to 8 Days RPE 3 Variant Warm-up Deadlift and ... 3 sets of 8 representatives on 6 to 7 RPE Leg Press Variant 3 set 8 representatives on 6 to 7 RPE Leg
Extension 3 sets 12 representatives at 7 to 8 RPE Curl Rounds 2 sets 12 representatives on 7 to 8 RPE Calf Seating Raise 3 sets of 15 representatives on 7 to 8 Days RPE 4 Flat Reject Heating and ... 3 sets of 10 representatives at 67.5% from 1RM / 7 to 8 RPE Horizontal Pull 3 sets of 10
representatives at 7 to 8 RPE Vertical Reject 2 sets 12 representatives at 62.5% than 1RM / 17 to 8 RPE Vertical Pull 2 sets of 12 representatives at 7 to 8 RPE Triceps 2 sets of 12 representatives at 7 to 8 RPE Biceps 2 sets of 12 representatives at 7 to 8 RPE Now, as you can see, the template tells you
the type of exercise You do, but they don't tell you exactly what exercises to choose from. That's kindness and con. It is pro because not everyone can do all the exercises equal to the right shape, pain-free, and with a full range of motion, so you can adjust the exercise to your unique restrictions, and
priorities. It's a kon because unless you have some weight lifting experience, though, you may not be sure what exercises you should try. It's something you just have to learn through practice. If you're not sure where to start, though, here's one way you can set this up, based on the proposals in the book:
Day 1 Of Low-Bar Barbell Back Squat Warm-ups and... 3 sets of 5 representatives at 82.5% from 1RM / 8 to 9 RPE Romania Deadlift 3 sets 5 representatives at 82.5% than 1RM / 8 to 89 RPE Bulgarian Split Squat 2 sets 8 representatives on 6 to 7 RPE Calf Stand Raise 3 sets 8 representatives on 7 to
8 Days RPE 2 Barbell Bench Press Warm-up and ... 3 sets of 5 representatives at 82.5% from 1RM / 8 to 9 RPE Single-Arm Dumbbell Row 3 sets 5 representatives at 8 to 9 RPE Barbell Overhead Press 2 sets 8 representatives at 7 to 8 RPE Lat Pull-Down 2 sets 8 representatives at 7 to 8 RPE Fly 3
sets 15 representatives on 7 to 8 Days RPE 3 Warm-up Dead andlift ... 3 sets of 8 representatives on 6 to 7 RPE Leg Press 3 sets 8 representatives on 6 to 7 RPE Leg Extension 3 sets 12 representatives on 7 to 8 RPE Leg Curl 2 sets 12 representatives on 7 to 8 RPE Sit Calves Raise 3 sets of 15
representatives on 7 to 8 Days RPE 4 Barbell Bench Press Warm-ups and ... 3 sets of 10 representatives at 67.5% from 1RM / 7 to 8 RPE Single-Arm Dumbbell Row 3 sets of 10 representatives at 7 to 8 RPE Barbell Overhead Press 2 sets 12 representatives at 62.5% from 1RM / 7 to 8 RPE Barbell
Overhead Press 2 sets 12 representatives at 62.5% of 1RM / 7 to 8 RPE Lat Pull-Down 2 sets 12 representatives at 7 to 8 RPE Dumbbell Triceps Overhead Press 2 sets 12 representatives at 7 to 8 RPE Barbell Biceps Curls 2 sets 12 representatives at 7 to 8 RPE In terms of rest period, The program
uses what is known as the antagonist of the pair as described by Eric Helms: ... paired antagonist sets (APS), perform a set on a workout, and then instead of doing the second set on that exercise after resting, you do a set on a workout that is a muscle group antagonist trained in the first set. You're still
resting a few minutes between each set, but you can reduce the amount of time you rest between each set by fibrous between different muscle groups. For example, on Day 2, you can stop between sets to press the bench and a row of dumbbells one arm, resting 2 minutes between each set. Then, once
you complete all your sets for both exercises, you'll switch to a layover between the overhed barbell press set and the lat pull-down. There's one cave for this, though. Eric recommends doing antagonist sets in pairs for any full body workouts such as squats, deadlifts, and lungs, as this elevator relies on
enough muscle groups that do almost any other exercise between sets that might interfere with your strength. You don't need to use antagonist sets if you don't want to, but they are a great way to save time and either don't hurt or might help your performance at some exercise. I recommend you give
them a shot. When and How To Add Weight The System to progress on this program is also unique. There are several sections to this: Try to gain weight at every exercise every week. Week. increase weight to the point that your last set of exercises is no more than 1 RPE higher than the first. For
example, let's say you added 5 pounds to your squat from last week. If your first set feels like 8 RPE, your last set should feel no harder than 9 RPE. Increase weight for each exercise independently. That is, if you add 5 pounds to your bench press on day 1, you don't necessarily add 5 pounds to your
bench press on day 2. This ensures you stay within the right RPE range. If you can't complete the number of representatives planned for training, use the same weight for that exercise next week. If you can't complete your planned number of representatives anymore, then reduce the load by 10% and
complete the same set and representative. When you do the exercise, try pressing your target rep with the weight you're trying to use before. How to Schedule Your Training, You can schedule your training however you like, as long as you stick to these guidelines: Do regular training. Do not do both days
of the upper body, then both days of the lower body, or mix and match your workouts at random. Do not do more than 2 consecutive exercises without rest days. This ensures you get enough recovery between exercises so you can go ahead. Here are 2 popular ways of scheduling the program throughout
the week: Eric Helms Novice Bodybuilding Options Program 1 Monday Over 1 Tuesday Under 1st Thursday Break Upper 2 Friday Under 2 Saturday Rest Eric Helms Novice Bodybuilding Program Choice Monday Under Tuesday's Break Wednesday Upper 1 Thursday Breaks Under 2 Saturday Over 2
Sunday Break Pros and Cons It includes more volume than 4 other days a week of strength training programs, which make it ideal for people who want to get size and strength without spending more than 4 days a week in the gym. It includes both high volume and high intensity exercise, so you can
focus exclusively on getting as strong as possible a few days a week. It's simple and easy to follow, with enough variety to get you interested. It uses a paired antagonist set to keep your workout around 60 minutes long, while squeezing in the same amount as the Classic Top Training Program. It gives
your upper and lower body about the same amount, with extra volume for stubborn muscle groups such as chest, biceps, and triceps. Cons It takes you to get used to the RPE/RIR, which can take weeks if you are new to lift. It may not give you enough practice with squat, press the bench, deadlift, and
overhead the press if you just want to be strong. In that case, you better follow other programs in the This. It can give you a lower amount of body than you need if your upper body is left behind. It requires you to experiment with different exercises if you want to get the most out of the program (or you can
follow the above guidelines). It may not be volume enough if you have undergone training for more than 1 to 2 years. In that case, you better Eric Intermediate BodyBuilding Program (found in the same book). Eric Helms' Startup BodyBuilding Program is one of the best strength training programs for
people who are new to strength training or who have never followed previously structured strength training programs, who want to build muscle and strength as soon as possible, without following a higher frequency exercise routine. Best Strength Training Program #11: Inverse Pyramid Training Many
new people for strength training do so-called pyramid training. It works like this: After you've finished warming up, you start your work set with low weight and a high representative, and lose weight and reduce representatives with each next set, finishing with your heaviest weight. Specify your 1RM on the
bench press is 200 pounds. Here's what typical upside-up pyramid exercises might look like: Set 1 140 pounds for 10 representatives (70% of 1RM) Set 2 160 pounds for 6 representatives (80% from 80% of 10% of 1RM) Set 2 160 pounds for 6 representatives (80% of 80% of 10% 1RM) Set 3 180
pounds for 2 representatives (90% of the 1RM) The original idea behind training like this is to use a lighter and higher rep set to get in fewer volumes while preparing you for heavier, lower set of representatives. And as long as you don't push the weight too your first few sets, it can work. There is a
problem with this method, though. It forces you to do the heaviest and arguably most important set when you are most exhausted. This makes it harder to make sure you keep gaining weight every week. Plus, you need to be fully prepared to push weight after proper heating (not fatigue), so why not do
your heaviest set first, when you're fresh? That's the thought behind inverse pyramid training. With reverse pyramid training, you start your workout with your heaviest weight, and lose weight and increase representatives on each subsequent set. The main advantage of this kind of exercise is that it is a
good way to ensure you can continue to gain weight while you are in a calorie deficit. You only have to do a really heavy set, and it's at the beginning of your workout. After knocking it out, you can focus on a few sets of representatives that are a little easier, higher to help maintain muscle mass without
interrupting too much with recovery. This approach has been around for some time, but it is largely popularized by fitness coaches, writers, and aficionado fasting alternately, Martin Berkhan. Here's one of the ways you can do it: Set 1 180 pounds for 2 reps (90% 1RM) Set 2 160 pounds for 6
representatives (80% of 1RM) Set 3 140 pounds for 10 representatives (70% of 1RM) As you can see, it's a mirror image up pyramid exercises. The disadvantage of this approach is that it also generally means you can't train with as much amount as you might otherwise. If your number one goal is to be
stronger, though, and you just want to maintain or slowly gain muscle, then the program can work well. Most reverse pyramid training programs involve... 3 training a week, depending on how they are established. 1 or 2 weighty exercise compounds in exercise, followed by 2 or 3 accessory exercises for
muscle group leggings. 2 to 3 sets for weight compound training, and 6 to 10 representatives for accessory training. Reverse pyramid sets for your compound exercises, and traditional sets for your accessory exercises (you'll see what looks like below). Rest 3 to 4 minutes between your hea heamest set,
and 2 to 3 minutes between lighter sets and accessory exercises. Here's what the Reverse Pyramid Training Routine looks like: Reverse Pyramid Exercise Routine There are other ways to set this up, but here's one of the most common, simple, and reliable ways to get into reverse pyramid training. Day 1
Barbell Back Squat Warm-up and... 4 to 6 representatives at 80% from 1RM 6 to 8 representatives at 75% from 1RM 8 to 10 representatives at 70% of 1RM Barbell Bench Press 4 to 6 representatives at 80% from 1RM 6 to 8 representatives at 75% of 1RM 8 to 10 representatives at 70% of 1RM Pull-Up
or Lat Pulldown 8 to 10 representatives at 75% of 1RM Sitting Betis Raised 10 to 12 representatives on 70% of 1RM Day 2 Barbell Bench Press Warm-up And... 4 to 6 representatives at 80% from 1RM 6 to 8 representatives at 75% from 1RM 8 to 10 representatives at 70% of 1RM Barbell Overhed Press
4 to 6 representatives at 80% from 1RM 6 to 8 representatives at 75% of 1RM 8 to 10 representatives at 70% of 1RM Barbell or One-Arm Dumbbell Row 8 to 10 representatives at 75% of 1RM Dumbbell Side Raised 10 to 12 representatives on 70% of 1RM Day 3 Barbell Deadlift Warm-up And... 4 to 6
representatives at 80% from 1RM 6 to 8 representatives at 75% from 1RM 8 to 10 representatives at 70% of 1RM Barbell Overhed Press 4 to 6 representatives at 80% from 1RM 6 to 8 representatives on 7 5% of 1RM 8 to 10 representatives at 70% of 1RM Chin-Up or Pull-Up (Weighted if Possible) 3
sets of 8 to 10 representatives take every set of 1 to 2 shy representatives of Barbell Curl's failure 10 to 12 representatives at 70% of 1RM When and How To Weight Loss Tries to gain weight every week to your first set of 2 first exercises. Once you hit the top of your representative range for the set, add
10 pounds to your lower body workout and 5 pounds to your upper body workout. For example, if it's 1st day and you get 6 representatives with 135 pounds on your squat, add 5 pounds to each side of the bar for your next set. If, on the next set, you can get at least 4 representatives with 145 pounds,
that's the new weight you work with so you can squat it for 6 representatives, move up, etc. If you get 3 or fewer representatives, though, lose weight added by 5 pounds (140 pounds) next week and work with it so you can slive it for 6 representatives. If you are able to gain weight and stay your target rep
range (4 to 6 reps), then you add 5 pounds to your second set. If you can't gain weight while staying within your target representative range, then you use the same weight on your second set that you did the week before and try to get 1 more representatives. Whether you're gaining weight on your third set
works the same way. Add weight to your second set? Then go up the weight. Failed to gain weight on your second set? Stick to the same weight and for more representatives. Repeat the process for each exercise, a touch between gaining weight and a representative of each exercise. How to Schedule
Your Workouts With just 3 exercises a week, you have plenty of options on how you organize your weekly workout schedule. Most people default on Monday, Wednesday, Friday's rotation, which looks like this: Monday Tuesday's Train Wednesday Break This Sunday Break leaves your weekend free
while allowing a complete rest day between training days. Or, you can do something like this: Monday Friday Breaks Friday Breaks Saturday Break Or, if life doesn't allow much training throughout the week, you can set your weekly workout schedule like this: Monday Break Tuesday Breaks Friday Breaks
Rest Saturday's Break Sunday Train This means you won't be able to lift as much on your Sunday workout, but Pros and Cons Pros It is one of the most efficient ways to continue to get stronger while in calorie deficit. It just takes you to learn some exercises. It usually takes no more than 45 minutes to
complete the training. It's pretty flexible that you can almost always fit in your 3 exercises a week, even if you have to move one or two of them around. It adjusts how quickly you gain weight based on how you recover on a day-to-day basis. Cons It may not be volume enough to keep gaining strength and
muscle if you have been following a structured strength training program for more than 1 to 2 years. It doesn't include much volume for your hands and back, which may be a problem if they miss a muscle group for you. It can be boring depending only on a small number of exercises. It takes you to be
honest with yourself about how fast you gain weight. It takes more math to advance your weight than some of the other programs on this list. If you want to maintain or slowly gain strength and muscle mass during fat loss, this is the program for you. It's easy to learn and follow, adapt based on how you
feel on a day-to-day basis, and only takes a little more than 2 hours of time in the gym a week. Best Strength Training Program #12: Greg Nuckols' General Beginner Strength Training Program has made a name for itself as a male-thinking lifter, and it's a worthy reputation. He has a lump to take in
complicated training programs that are often used exclusively by high-level athletes, attract the most important principles, and make it practical training advice for the rest of us. And that's what the program is beginner strength generally. It combines several advanced training concepts such as ... Linear
period. You gain weight over 4 weeks then try to PR at the end of last week. Daily undated period. You spin between different representatives range from exercise to exercise. Exercise. You add weight to exercises based on how many representatives you get in previous exercises. Here's Cliff Notes on
the program: You'll do 3 full body exercises a week. You'll spin between just 3 compound exercises: squat, press the bench, and deadlift. You'll squat and bench press 3 times a week and deadlift twice a week. You will do 2 to 3 compound exercises along with 2 to 4 accessories training in each training.
You will do 2 to 6 sets for each exercise, depending on exercise. You'll rotate between 3 different types of exercises per week: weighing up with 70% of your maximum training, weighing with 75% of your maximum training, and weighing in with 80% of your maximum training. You'll do as many
representatives as possible on your last set of every compound exercise. As you can say, there is more going on in this program than others on this list. Your training max is your 1RM estimate based on your current training week. It's the same thing as 1RM, unless you adjust your maximum training for
next week's training week based on how much you could lift in the previous training week. That last bullet point was one of the main features of the program, so it was worth investing in more detail. After finishing the first few sets of each compound exercise, you will do as many representatives as
possible (AMAP) with the same weight. This is known as the AMAP set, and it's used as a test to see if you need to use heavier weight for the same exercise next week. If you get enough representative with a certain percentage of your maximum exercise, then you lose your weight in the next workout. If
you don't hit your target rep, then you stick with the same weight until you do. I will explain exactly how this works below. At the end of each week, you have to do a little bit of math to figure out how much to lift next week. And you have to do this for squat, bench, and deadlift. Personally, I think it's worth
the effort. If you like to know exactly how much to lift in every exercise, be more systematic, and always change your training program, then you will love the program. If you only want a paint routine by a number that you can follow, then choose a different program. This is not for you. To use this program,
you need to download it from the Greg website. It's a free spreadsheet that includes 28 different training programs for bench press, deadlift and squat that you can mix and match depending on the training you want to improve the most, how many times a week you want and how advanced you are as an
elevator, and it comes with a guide that shows you how to use each program. It is one of the best ways to start an experiment with advanced strength training methods, and if you are serious about getting as strong as possible, it's worth taking 30 minutes to diffuse the program and see how they unfold. In
a free guide that comes with the programs, Greg also shares some timeless wisdom about training, like this lump: training is about Stronger, don't see what you can endure. If there are any doubts in your mind when choosing between two programs, choose an easier one. It's easier to know something too
easy to make progress and then do more than jump into something too hard, burned and/or injured, and rebuild. To that point out, the program outlined below is based on Greg's recommendations for beginners who want to progress as soon as possible. With beginners, he means someone who is either
completely new to strength training or someone platteaued on a simpler program such as Starting Strength or StrongLifts 5×5. One major difference between Greg's beginner program and the other you will find is that he has you trained large lifts more often, usually at least 2 to 3 times a week. His
rationale for this is as follows: Generally, training every elevator 2-4 times a week will give you the best bang for your money. Why? Two reasons: 1.) You need enough opportunity to practice movement. Practice is the key to learning nothing new. 2.) You can only do more! You have to really smash
yourself to get as much work as a lift in one day because you can in three quite challenging days. So why limit it at 4? Frankly, for a new elevator, you probably won't benefit from doing more of it. You can practice movement *a little* more often, but it may not be enough to make an unusual difference.
Here's what Greg Nuckols Beginner Strength Training routine looks like: Greg Nuckols Strength Training Exercises You'll rotate between the following 3 exercises every week for 4 weeks. After 4 weeks you start in week 1 with a slightly heavier weight, and rinse and repeat. Week 1 Day 1 Barbell Returns
Squat Heating and... 2 set of 8 representatives 1 set of AMAP Barbell Bench Press Warm-up and ... 2 set of 8 representatives 1 set of AMAP Barbell Deadlift (Conventional Stand) Warming and... 1 set of 10 representatives 3 sets of 5 representatives day 2 Barbell Back Squat Warm-up and... 2 set of 6
representatives 1 set of AMAP Barbell Bench Press Warm-up and ... 2 set of 6 representatives 1 set of AMAP Day 3 Barbell Back Squat Warm-up and... 2 set of 4 representatives 1 set of AMAP Barbell Bench Press Warm-up and ... 2 set of 4 representatives 1 set of AMAP Week 2 Day 1 Barbell Back
Squat Warm-up and ... 2 set of 8 representatives 1 set of AMAP Barbell Bench Press Warm-up and ... 2 set of 8 representatives 1 set of AMAP Barbell Deadlift (Conventional Stand) Warming and... 1 set of 8 representatives 3 sets of 4 representatives Day 2 Barbell Back Squat Warm-up and... 2 set of 6
representatives 1 set of AMAP Barbell Bench Press Warm-up and ... 2 set of 6 representatives 1 set of AMAP Day 3 Barbell Back Squat Warm-up and... 2 set of 4 representatives 1 set of AMAP Barbell Bench Press Warm-up and ... 2 sets of 4 representatives 1 amAP WEEK set 3 1 Barbell Back Warmup Squat and... 2 sets of 8 representatives 1 set AMAP Barbell Bench Press Warm-up and ... 2 sets of 8 representatives 1 set AMAP Barbell Deadlift (Conventional Establishment) Heating and ... 1 set 5 representatives 3 sets 2 representatives Day 2 Barbell Back Squat Squat And... 2 set of 6
representatives 1 set of AMAP Barbell Bench Press Warm-up and ... 2 set of 6 representatives 1 set of AMAP Day 3 Barbell Back Squat Warm-up and... 2 set of 4 representatives 1 set of AMAP Barbell Bench Press Warm-up and ... 2 set of 4 representatives 1 set of AMAP Week 4 Day 1 Barbell Back
Squat Warm-up and ... 2 set of 8 representatives 1 set of AMAP Barbell Bench Press Warm-up and ... 2 set of 8 representatives 1 set of AMAP Barbell Deadlift (Conventional Stand) Warming and... 1 set of 3 representatives 3 set day 1 rep 2 Barbell Back Squat Warm-up and... 2 set of 6 representatives 1
set of AMAP Barbell Bench Press Warm-up and ... 2 set of 6 representatives 1 set of AMAP Day 3 Barbell Back Squat Warm-up and... 2 set of 4 representatives 1 set of AMAP Barbell Bench Press Warm-up and ... 2 set of 4 representatives 1 AMAP set as you can see, sets and representatives remain
about the same for set presses and benches, but you gradually add more sets to the deadlift to get more practice. Rest as long as you need between each set to feel rested and ready for the next one. The good thumb rules are 3 to 5 minutes between your compound exercises, and 2 to 3 minutes
between your accessory exercises. It is also a good idea to do at least 1 or 2 sets of heating before each exercise to help practice your technique further. When and How To Increase Weight On this plan, how fast you progress depends on how many representatives you get with the maximum percentage
of your workout. Here's how it works: If you get as many representatives planned, keep the same weight next week. If you get more representatives than planned, then lose weight a little next week. If you get more representatives than planned, then gaining weight by 10 pounds next week Here's a chart
that breaks it down: % Max Training 8 or fewer representatives 9 or 10 representatives 11 or 12 representatives 13+ representatives 70% (Training 1) Use the same weight next week. Increase maximum training by 5 pounds. Increase maximum training by 10 pounds. Increase maximum training by 15
pounds. % Max Training 6 or less representative 7 or 8 representatives 9 or 10 representatives 11+ representatives 75% (Training 2) Use the same weight next week. Increase maximum training by 5 pounds. Increase maximum training by 10 pounds. Increase maximum training by 15 pounds. % of Max 4
or less representatives 5 or 6 representatives 7 or 8 representatives 9+ 80% representative (Training 3) Use the same weight next week. Increase maximum training by 5 pounds. Increase maximum training by 10 pounds. Increase maximum training by 15 pounds. Instead of using the same 1RM for a few
weeks, you update your maximum training. Your maximum training will increase over the course of a few weeks or months (or at least it should), so you need to adjust it while you This also means that some of your exercises may take place faster than others. For example, you might be able to add 10
pauns each week to your squat, but only 5 paun or less to your bench press. You'll use this system to advance on both your squats and tap your bench. On the development of your deadlift a little easier. In each set, you will use enough weight that you finish each set with only 1 to representatives left in
the tank. In other words, you know for sure that if you wish, you can draw the same weight for 1 or 2 more representatives. This means you know that you can do 1 to 2 more representatives if you feel like it. If you are unsure, the err on the side uses a slightly lighter weight. Continue gaining weight in this
way as long as you can, then deload and start coming back. Here's how 4 weeks of training might find your squat or bench press. Specify your current training maximum is 225 pounds. Week 1 Set Exercise % Max Heavy Training Reps 1 1 70% 155 8 2 70% 155 8 3 70% 155 AMAP 2 1 75% 165 6 2 75%
165 6 3 75% 1 165 AMAP 3 1 80% 180 4 2 80% 180 4 3 80% 180% 180 AMAP After doing all your training for this week, it's time to do some math to find out how much weight you need to use in each exercise next week. Remember, how much weight you add depends on how many representatives you
get in your AMAP set in each exercise. If you get the same number of representatives as the previous 2 sets, then you will use the same weight next week. If you get more representatives than the previous 2 sets, then you increase your maximum training by 5 pounds. If you get more representatives than
the previous 2 sets, then you increase your maximum training by 10 pounds. Let's say that this is how many representatives you get on your AMAP set in each exercise: Exercise 1: 11 reps, which is 3 representatives more than 2 previous sets in training. Well done. Exercise 2: 8 representatives, who are
also 2 representatives more than 2 previous sets in training. Well done. Exercise 3: 4 representatives, which are the same number of representatives in the previous 2 sets in training. Decent, but not great. Next, you need to recalce the maximum of your training for each exercise. For exercise 1 next
week, you will increase your maximum exercise by 10 pounds. For exercise 2 next week, you will increase your maximum exercise by 5 pounds. For exercise 3 next week, you won't increase the maximum of your workout (you'll use the same weight and try to get more representatives). How do you adjust
your training maximum, though? First, you need to open a spreadsheet that includes all training programs. If you haven't already done so, do it now. Enter your 1RM on the Maxes tab: Navigate to the Bench 3x Bag tab: Here's how to customize your training for Training 1 next week. Your current training
maximum is 225 pounds, and you need to add 10 pounds. 225 + 10 = 235 Your new maximum of training is 235 pounds. Enter that number in the calculator on the right. The weight of your new job for next week will be automatically updated in the spreadsheet. Next week, you will the same exercise with
160 pounds instead of 155. Repeat the same process with each exercise. Then, repeat it for each elevator, and you'll know how much to lift in every exercise next week. How to Schedule Your Training Like with another 3-day strength training plan on this list, you can schedule Greg Greg Greg Nuckols
Beginner Strength exercise in some way. Most people default on Monday, Wednesday, Friday's rotation, which looks like this: Monday Tuesday's Train Wednesday Break This Sunday Break leaves your weekend free while allowing a complete rest day between training days. Or, you can do something
like this: Monday Friday Break Train Wednesday Break Saturday Break Sunday Train I recommend you always keep at least one day rest between each exercise. You'll move some serious weight, and you have to give yourself a lot of time for recovery. Pros and Cons Pros It tells you how much weight to
add to each exercise every week. It helps you quickly master the squat, press the bench, and deadlift. It introduces you to advanced training techniques without beating you to pulp with a super high volume. It gives you something different to expect in every exercise. It allows a lot of time for recovery
between heavy exercises. Cons It takes more math than any other program on this list. If you don't like playing with numbers, you won't like this plan. It takes you to advance your deadlifts by tasting rather than with numbers, which can be confusing. It does not include any accessory exercises for the
chest, arms, back, shoulders, or legs, which can be a problem if they miss a muscle group for you. It only has you in the gym 3 times a week, which may not feel like much if you are used to a higher frequency training program. It only includes three exercises, which can be boring. Greg Nuckols' Starter
Strength Training Program is one of the best programs for people who are either completely new to strength training or those who have plateaued on simpler programs such as Starting Strength or StrongLifts 5×5, who want to get as strong as possible as soon as possible, and who are willing to do a little
more mathematically to achieve their goals faster. If you want to gain muscle and strength as efficiently as possible, then you need to follow a strength training program. There's a zillion program out there, but the one you choose needs to meet these 5 criteria: it's necessary to include progressive loads. It
is necessary to have the correct amount of volume (in the right place). It is necessary to insert the correct frequency. It is necessary to enter enough rest between sets. It needs to be fun. If you're still making consistent profits on your current strength training program, then don't change something—stay
course and try something new when you hit the plateau. If you get stuck, though, and you take care of everything outside the gym (enough sleep, eat properly, keep the pressure below etc.), then it's time to change your training program. And if that happens, chances are you'll start setting a PR by
following one of these 12 strength training programs: Stronger Stronger Training Program Stronger Thinriller Training Programs Started StrongLifts 5×5 The Classic PushEs To Pull Upper Texas Method Legs Jim Wendler's 5/3/1 Lyle McDonald's Routine Bulking Training Program Downper Classic Upper
The Eric Helms Novice Bodybuilding Program Reverse Pyramid Training The Greckols General Startner tells me Happy lift! If you like this article, please share it on Facebook, Twitter, or wherever you like hanging out online! What do you take on the best strength training programs? Have nothing else
to share? Tell me in the comments below! + Scientific Reference Reader Assessment 4.97/5 (38) (38)
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