NOVI CE PROGRAM ABOUTTHEPROGRAM Thi s pr ogr am i s des i gned f or maxi mum pr ogr es si nt hel eas tt i mepos s i bl e. I tus est he s i mpl es t per i odi z at i on s cheme: l i near per i odi z at i on. hatt he pr ogr es si sdi s t r i but ed Thi smeanst evenl yt hr ought hecour s eofyourt r ai ni ng.I t al s omeanst hatyouar econs t ant l yi mpr ovi ng atagoodr at e. Suchs chemeswor kbes tf ort ot albegi nner s ( t hos e who have j us ts t ar t ed wei ght ed cal i s t heni cs ) , buti tal s oi sappl i cabl et ot hos e whohaveexper i encei nt hi st ypeoft r ai ni ng, buthaveneverr eal l yt r ai nedi nas ys t emat i c manner . Thepr ogr am i sdi vi dedi nt o2phas es : r egul ar novi ceandadvancednovi ce. MZ 2 NOVI CE NOVI CE— FI RSTPHASE Regul arnovi ce phas ef eat ur es 3 i dent i cal t r ai ni ng s es s i ons per week wi t h wei ght pr ogr es s i on on each one oft hem.The r ep r ange i nt hi s phas ei sf r om 5 t o 8,whi ch al l owst ogetbot hs t r engt handhyper t r ophy i mpr ovement s ,l ayi ng t he f oundat i on f or f ur t her , heavi ert r ai ni ng. So, her ei st heact ualpr ogr am: Day Mo We Fr Di ps Di ps Di ps Set s 3 3 3 Reps 5-8 5-8 5-8 RI R 0-2 0-2 0-2 Pul l ups Pul l ups Pul l ups Set s 3 3 3 Reps 5-8 5-8 5-8 RI R 0-2 0-2 0-2 Ex er ci s e Ex er ci s e Wei ghtpr ogr es s i on Onyournexts es s i onyouaddwei ghtaccor di ngt o t henumberofr epsandRI Roft hehar des ts etoft he pr evi ouss es s i on Reps 8 8 7 7 6 6 5 RI R 1 -2 0 I ncr ement ( kg) 2, 51 , 25 0, 5 0, 5 0 , 25 1 MZ 1 0 1 0 Any Del oad 4 MZ 5 NOTI CE You don’ tneces s ar i l y have t o add exact l y 0, 5kgever yt i me. 0, 75kgi sal s of i ne. I nr eal i t y i ti smuch eas i ert o al t er nat e 0, 5 and 0, 75 i ncr ement s( t heygi ve1 , 25kgt oget her ) . ! ! ! DETAI LS Asyou can s ee,on t he l evelofi ndi vi dual t r ai ni ngs es s i onst hepr ogr am i sass i mpl eas i tcanbe.J us t2mai nexer ci s esdonef ort he s ames et sandr eps .Buti fyout akeal ookat t hel ongert er m,i ts t ar t st ot akes hape.The mos ti mpor t antt hi ng i nt hi spr ogr am i snot t hes t r uct ur eofi ndi vi duals es s i ons ,butt he pr ogr es s i ons cheme.Let ’ st akeacl os erl ook ati t .So,t hewei ghtyouneedt oaddont he upcomi ng s es s i on t ot al l y dependson your per f or mance dur i ng t he pr evi ous s es s i on. Thi s al l ows t he i ncr ement st o f i t your per s onalpace ofpr ogr es s i on.I ti s cal l ed aut or egul at i on.Aut or egul at i on i s gr eat at deal i ngwi t hbaddays , wher eyoudon’ tf eel par t i cul ar l ys t r ong. Youcanj us tdol es sr eps , add l es swei ghton t he upcomi ng s es s i on, andgai nyourr epsbackwhenyourr eadi nes s i sbackt onor mal . Her ei sanexampl e: MZ 6 1 s ts es s i on Di ps : 3х8( 1 0k g) Pul l s : 3х8( 1 0k g) Al l s et sRI R: 1 -2 2nds es s i on Di ps : 3х8( 1 2, 5k g) Pul l s : 7 7 6( 1 2, 5k g) Di ps et sRI R1 -2 Pul l sl as ts etRI R0 3r ds es s i on Di ps3x8( 1 5k g) Pul l s87 7( 1 2, 5k g) Di ps et sRI R1 -2 Pul l sl as ts etRI R0 4t hs es s i on Di ps3x8( 1 7 , 5k g) Pul l s3x8( 1 3k g) Di ps et sRI R1 -2 Pul l sl as ts etRI R0 I nt hi sexampl edi psar epr ogr es s i ngs t eadi l y, s o maxi mum amountofwei ght( 2, 5kg)i s added ever ys es s i on.Pul lups ,however , f aced amaj ors et backon t he 2nd s es s i on. Thi si swher eaut or egul at i oncamei nt opl ay. Bas ed on t he l ow numberofr epson t he s econds es s i on,t her ewasnowei ghtadded ont het hi r d, whi chal l owedf ori ncr eas ei nt he numberofr eps .Butnotal lt he r epswer e back,s ot he mi ni mum amountofwei ght ( 0, 5kg)wasadded on t he 4t hs es s i on.And af t er2s es s i onst her epswer ebackt o3x8. That ’ s how i t wor ks . As i de f r om aut or egul at i on, t hi s s cheme al l ows f or cont i nuous wei ghtpr ogr es s i on,i nt er r upt ed onl ywhen t he r ep numberdr opss er i ous l y l ow.I fyouj us tmi s ss omer epsbecaus eof f eel i ngundert heweat heronas i ngl edayi t ’ s s t i l lok, youwi l ls t i l laddwei ght . 7 NOTI CE! Youdon’ tneces s ar i l yhavet of i l loutt her ep r angesever ys es s i on. Youar ef r eet or unt hi s pr ogr am asyouwant . I fyouar ecomf or t abl e doi ng al ls et sf or7 r epswi t h 1i nr es er ve, addi ng1 , 25kgeacht i me-youar ef r eet odo s o.I fyoul i ket ot akei ts l ow andadd0, 5kga s es s i on -you ar ef r ee t o do s o.I fyou l i ke maxi ngyours et sout ,t r yi ngt of i l loutt her ep r anges-youar ef r eet odos o.Buther emy advi ce woul d be t o al ways keep pos s i bl e f at i guei nmi nd.I tmayhappent hatyouget f i r s t2s et sf or8r eps ,maxi ngt hem out .But t he t hi r ds etcan be 56r eps .You wi l lbe muchbet t erof fwi t h3x7t hanwi t h885. MZ 8 WHENTOSWI TCHPHASES Tr yt or unt hi sphas ef orasl ongasyoucan. Thi si st hef as t es tyouwi l leverpr ogr es si n yourt r ai ni ng, s oyoubet t ermakeus eofi t . But ast i me goesby,t he wei ght swi l lbecome heavi er ,and t he pr ogr es s har der .Thi si s wher e del oadi ng comes i nt o pl ay. A s ucces s f ul del oad can pr ol ong t he pr ogr es s i on f orup t os ever alweeks .But event ual l yevendel oadi ngwi l ls t opwor ki ng s o wel l .Att hi spoi nti t ’ st i me t o ent ert he s econdphas e: advancednovi ce ? ? ? MZ 9 ADVANCED NOVI CE SECONDPHASE Thi si st he next s t ep af t er your novi ce pr ogr es s i onbecomest oohar d.Thewei ght s ar e now t oo heavyt oi ncr eas e 3t i mesper week,andt hes es s i onst hems el vesar enow t oot axi ngt ober epeat ed3t i mesaweekt oo. So,t he s cheme needs t o be i mpr oved accor di ngt ot hes epar amet er s . Her ei ti s : Day( t r ai ni ng) Mo( heavy) We( del oad) Fr( heavy) Ex er ci s e Di ps Paus eddi ps Di ps Set s 3 2 3 Reps 3-6 3-6 RI R 0-2 5 3-4 0-2 Pul l ups Deads t op expl os i v epul l ups Pul l ups Set s 3 2 3 Reps 3-6 5 3-6 RI R 0-2 3-4 0-2 Ex er ci s e Wei ghtpr ogr es s i on On your next heavy s es s i on you add wei ght accor di ng t ot he numberofr epsand RI R oft he har des ts etoft hepr evi ouss es s i on. 6 5 5 4 4 3 RI R 1 -2 0 1 0 1 0 Any I ncr ement ( kg) 2, 51 , 25 0, 5 0, 5 0 , 25 1 Reps MZ 6 Del oad 1 1 PHASEDI FFERENCES Thi sphas ei sver ys i mi l art ot hef i r s tone,but nowi ti ss ui t abl ef orhandl i ngheavi erwei ght s . The changesmade t ot he pr ogr am ar e as f ol l ows : 1.Notal lt r ai ni ngs es s i onsar et hes amenow. Del oads es s i onshavebeeni nt r oducednow. Theyar eneededt or educet het ot alweekl y t r ai ni ngvol ume,butt os t i l lhaveachancet o pr act i ce t he movementpat t er n.The mos t pr oduct i ve appr oach t o del oad s es s i onsi s t r eat i ng t hem as f or m wor k.Thi si s why deads t oppul lupsandpaus eddi psar eus ed her e.Thes evar i at i onsofbas i cexer ci s esar e bes tf ori mpr ovi ngyourf or m andcont r ol over t hemovement .Pl us ,addi ngapaus ef or ces yout ous el owerwei ght s , whi chpr event syou f r om over l oad. 2.Ther ep r angehasbeenl ower ed t o 36. Thi sal l owsyou t o putmor e emphas i son s t r engt handhandl eheavi erwei ght s . Ot hert hant hat , t hes ys t em i sver ys i mi l ar . The pr ogr es s i ons ys t em i sal mos tt hes ame,t he r ep r anges ar e changed, and al s o pr ogr es s i ng your del oad wei ght i s a bi t di f f er ent .The wei ghtyou add on adel oad s es s i oni st het ot alwei ghtadded t oyour2 heavy s es s i ons s i nce t he pr evi ous del oad s es s i on. Forexampl e,i fyouadded2, 5kgand 1 , 25kg r es pect i vel y,youadd 3, 75kg t oyour del oads es s i on. Si mpl e. Swi t chi ng phas eswi l lus ual l y pr ol ong your novi ce pr ogr es s i on f ors ever almont hs .But event ual l yt hi sphas eal s or unsout . Asi nt he f i r s tphas e, t r yt opr ol ongyourpr ogr es s i onby del oadi ng 51 0kg and s t ar t i ng overagai n s ever alt i mes .Wheni ts t opshel pi ng-move t oi nt er medi at epr ogr ammi ng. MZ 1 3 WARM UP WARM UP— RECI PEFORSUCCESS Agoodwar m upi syourbes tweaponagai ns t i nj ur y.Her ei smy r ecommended war m up pr ot ocolf oral lt hepr ogr ams . Si ncet hi si st he novi ce pr ogr am,chancesar e you won’ tbe deal i ngwi t hr eal l yheavywei ght s( 1 00kgand above) . Sot henumberofwar m ups et swi l l ghasi ni nt er medi at eoradvanced benotashi pr ogr ams .Never t hel es s ,t hey ar es t i l lver y i mpor t ant .Her e’ saqui ckl i s tofwhatagood war m updoest oyou: 1 .I twar ms you up.Qui t el ogi cal .Af t era pr operwar m upyourmus cl eandconnect i ve t i s s uear eni ceandr eadyt owor kandat t ack t hewei ght s . 2.I tpr epar esyourner vouss ys t em f orheavy wor k. Whenwar mi ngupyou pr act i cet hemovementpat t er nwi t hal i ght er wei ght .I t ’ sa good oppor t uni t y notonl yt o pr epar e your s el ff or heavy wor k,but t o i mpr oveyourf or mi ngener al . I t ’ smucheas i er t o f ocus on pr oper execut i on of t he movement swhent her e’ snot as kt os ur vi ve underaheavywei ght . 3. I tpr epar esyoument al l y. Don’ tconf us et hi s wi t h number 2.Number 2 i s about t he movementexecut i on,number3i saboutt he mi nds et .A pr oper war m up can r educe anxi et yandf earbef or eaheavy,chal l engi ng s et . 1 5 MYWARM UP Af t ergoi ngovert hebenef i t sofas ol i dwar m up,l etmeact ual l ypr es entyoumywar m up pr ot ocol . 1.Bas i c upperbody war m up.( Shoul der s , el bows ,wr i s t s ) .Idoi tonl yonce,bef or et he f i r s texer ci s ei nmyt r ai ni ng( di ps ) .Af t erdi ps I m al r eadywar medupi ngener al ,s owhenI move on t o pul lups ,Igo s t r ai ghti nt ot he war m ups et s ,andr ecommenddoi ngt hatt o s avet i meandef f or t . 2.Empt ybarbenchpr es s( 1s etx30r eps . )To war m upandact i vat et heches t . 3.Bodywei ghtwar m up s et( 1 x81 0r eps ) . Opt i onal . 4. War m ups et s War m ups et sar et hemos ti mpor t antpar tof t he war m up.I t ’ s her e when you gett o act i vat eyourmovementpat t er nandwor kon f or m. Her ei sanover vi ew ofmywar m ups et r ecommendat i onsf ornovi ces . MZ 1 6 MYWARM UPI NTABLE Wei ght ( wor ki ng Numberof Reps war m ups et s ( war m up s et s ) Under1 5kg Wei ght s et s ) None 0 8-1 0 1 5-25kg 1 1 0 5 25-40kg 1 20 5 40-50kg 1 25 5 50-60kg 2 25, 40 5, 3 607 0kg 2 25, 50 5, 3 7 0-80kg 3 25, 50, 60 5, 4, 3 80-90kg 3 25, 50, 7 5 5, 4, 3 90-1 00kg 4 25, 50, 7 5, 85 5, 4, 3, 2 Not i cehow I t r yt ogetal lt hewar m ups et st o bedoabl eus i ng25kgpl at es . Thi si sdone pur el yf orconveni ence.I ft he heavi es tpl at esi n yourgym ar e onl y 20kg t henyoumi ghtaswel l go20, 40, 60kgands o on.I tdoes n’ thave t o be s uperpr eci s e.As l ongast hewei ghti si ncr eas edgr adual l yi t ’ s ok. MZ 1 7 FORM ONWARM UPSETS Thepr operexecut i onoft heexer ci s esi sof ut mos ti mpor t ance when i tcomes t ot he war m ups et s . Si nceyourgoalwi t ht hem i st o wake up t he movement pat t er n, i t ’ s ext r emel yi mpor t antt odoi tr i ght . Af ew hi nt s ont hewar m ups etf or m: lcont r oloft hemovement .Tr yt o“ f eel ” 1.Ful t hemovementonever yr ep. 2. Ful lr angeofmot i on. 3.Cont r ol l edeccent r i cs( negat i ves ) . Opt i onal f orpul lups . 4. Expl os i veconcent r i cs . Goupasf as tasyou can, t hi st eachesyout o pr oducemaxi mum f or cet hr ought her eps . That ’ si tf ort hewar m up. MZ 1 8 How t oadd ot herexer ci s es t ot hepr ogr am MZ 20 DON’ TOVERCOMPI CATE Not i ce, t hatever yt hi ngI ’ mt al ki ngabouther e i s aboutaddi ng exer ci s es t o yournor mal t r ai ni ng days ,i nt he s ame s es s i onsasyour di psand pul lups .Addi ng anyt hi ng t ot he daysi n bet ween i shi ghl ys ubopt i mal .You mus t keep your r es t days as cl ean as pos s i bl e. Ar es tdayi sar es tday. Keept hati n mi nd. Now,you mi ghtbe t hi nki ng:“ i tmi ghtbe a good i dea t o add s ome pus h ups /chi n ups /cur l s /bench pr es s /what evert o as s i s t mypr ogr es si npul lupsanddi ps /gai ns ome mor emus cl e. AndIhat et ot el lyou,buti t ’ sa r eal l y bad i dea.Why? Becaus e when i t comes t o pul lup and di p pr ogr es s ,t hi s pr ogr am i s des i gned t o be 100% s el f s uf f i ci ent .And anyot herexer ci s esf ort he s amemus cl egr oupsyouaddwi l lnotonl ybe ofno us e,t heywi l lbe count er pr oduct i ve. Samegoesf orbui l di ngupperbodymus cl e. Bas i csgotyou cover ed her e.Anyt hi ng you addont opwi l lonl ymes swi t hyourr ecover y. So be wi s e aboutt hat .Mor ei snotal ways bet t er . MZ 21 SQUATS Ther ei s ,however ,at hi ng t hatIdon’ tonl y appr oveofaddi ng, I r ecommenddoi ngt hat . I t i sl egt r ai ni ng. Theor i gi nalpr ogr am doesnot coverl egs . Andi twasnotmeantt o,becaus e i t ’ sf orpul lupsanddi psonl y. Buti fyouwant t oaddl egs ,t hens ur e,goahead.Her e’ smy t akeondoi ngi ti nt hebes twaypos s i bl e. Fi r s t , you don’ tneed t o add anyt hi ng ot hert han s quat s .They f ul l y coveryourl owerbody hyper t r ophyand s t r engt h.I ti san exer ci s e, whi chf i t st hedef i ni t i onof“ bas i c”evenmor e t hanpul l upsordi ps . So, t r eati tt hes ameway as your di ps and pul l ups . For s et s /r eps /f r equency Iwoul d hi ghl y advi s e r ai ns quat sus i ngt hes chemegi venf or t ot di psandpul lups .I twasdes i gnednotonl y f orpul lups and di ps ,butf orever y bas i c exer ci s et her ei s . Theonl yadj us t mentI woul d makei sus i ngt hehi gherRI Rf ors quat s . Bas i c l ower body exer ci s es t ax your ner vous s ys t em much har der t han upper body exer ci s esdo,s o goi ng t of ai l ur e on s quat s can r eal l ys et you back.That ’ s why my r ecommendat i on woul d be notgoi ng over RI R2i nyours quatt r ai ni ng.Youcanadj us t t hepr ogr es s i ons chemef ors quat saccor di ng t ot hat .Ot her wi s e,keep i tunchanged and youar egoodt ogo. Asf arast hepl acei nt he pr ogr am goes ,Iwoul d pl aces quat sast he l as texer ci s ei nt hepr ogr am ( exceptcor e t r ai ni ng) .Upperbody t r ai ni ng won’ tr eal l y damageyours quatper f or mance,butheavy s quat swi l lt i r eyououtf ors ur e. ONEARM PULLUPS, MUSCLEUPS Onear m pul lupsar eani nt er es t i ngexer ci s e. Theycanbecons i der edabas i cmovement and as ki l latt hes amet i me.Theyal s o ar e qui t e har dt o do and r eal l ys ens i t i ve t o f at i gue.Now Ihave t o getone t hi ng cl ear . One ar m pul lup t r ai ni ng r equi r es you t o pos s es sas ol i dl evel ofbas i cpul l ups t r engt h. That ’ s why I don’ tr ecommend s t ar t i ng t r ai ni ng onear m pul lupsbef or emovi ng t o s t age2oft hi spr ogr am. So, wheni tcomest o act ualOAPt r ai ni ngmyf i r s tr ecommendat i on i st o putt hem bef or e anyt hi ng el s ei nt he pr ogr am. Ot her wi s eyouar ej us tnotgoi ngt o beabl et odoOAPwor k. Now, i twi l ldef i ni t el y ome ef f ect on your pul l up have s per f or mance,and t hat ’ sunavoi dabl ei fyou wantt ot r ai nbot honeandt woar m pul l upsat t hes amet i me.That ’ swhyf ort hes et sand r eps Iwoul dr ecommend t o keep t hi ngs moder at e,anddoei t hers i ngl es ,whi chdon’ t f at i gueyoumuchatal l , or , i fyouwantt ot r ai n OAPsf orr eps ,donomor et han3s et s .Ial s o havet onot et hati t ’ sabadi deat ot r ai nOAPs s er i ous l yondel oaddays . Dur i ngt hes eei t her s ki pOAPst ot al l y, ordoal i ghtdel oads es s i on f ort hem,asyoudof orbas i cs . I fyouwantt o f i nd outmor e aboutOAP t r ai ni ng,Ihave a s er i es of t r ai ni ng pr ogr ams f or t hem, des i gned t o be r un wi t h my wei ght ed cal i s t heni cspr ogr ams .Ihi ghl yr ecommend t hos e. 23 Formus cl eupsIwoul dr ecommendal otof t hes amet hi ngs , wi t honl y2di f f er ences . Fi r s ti st hati t ’ sokt ot r ai nmus cl eupsdur i ng s t age1 , t heyar enotasadvancedasOAPs . And s econdl y,f orwei ght ed mus cl e ups I woul dr ecommendus i ngt hes chemegi ven f ordi psandpul lups .I ti sappl i cabl eher eas wel l . Now, s i ncemus cl eupsandonear m pul lups ar equi t es i mi l ari nt er msoft r ai ni ng,Iwoul d notr ecommendt r yi ngt oi mpr ovet hem att he s amet i me.Not hi ng good i sgoi ng t ocome outoft hi s , andyouar eonl ygoi ngt omes sup yourt r ai ni ng.I fyour eal l ywantt o,youcan t r ai nmus cl eupsdur i ngt hef i r s tphas eoft he hens wi t cht oOAPswhenyou pr ogr am,andt movet ot hes econd. Heavywei ght edpul lup t r ai ni ng wi l lmai nt ai n yourmus cl e up gai ns andyouwi l lbeabl et ocomebackt ot hem at anyt i me. MZ 24 CALI STHENI CSSKI LLWORK Iknow t hata l otofpeopl e who ar ei nt o wei ght ed cal i s t heni csar e al s oi nt er es t ed i n l ear ni ngvar i ouss t r engt hmovesf r om r egul ar , unwei ght ed cal i s t heni cs .And good newsi s t hatt hos ear eus ual l yqui t eeas yt oaddt o ogr am.The bes twayoft r ai ni ng any t hi spr s ki l li sat t empt soft hes ki l li t s el fcombi ned wi t hs peci f i cexer ci s esf orl ear ni ngt hats ki l l ( f ors i mpl i ci t yIwoul d cal lt hos e as s i s t ance exer ci s es ) .I fyou ar e nots t r ong enough t o di r ect l yat t emptt hes ki l li t s el f ,t henj us ts t i ck t oi mpr ovi ngyourwei ght edbas i csanddoi ng as s i s t anceexer ci s es ,andyouwi l lgetbet t er overt i me.Ther ul eoft humbf ors ki l lwor ki s asf ol l ows : 1 .Shor t ,di f f i cul t at t empt s of har ds ki l l s : BEFORE bas i cs .( Even bef or e one ar m pul l upsi fyout r ai nt hos e) . Butonl yi fyoudon’ tget f at i guedf r om t hes e. Becar ef ulwi t ht hewor k vol ume. Al s os omes hor tat t empt sofs ki l l si s t heonl yt hi ngt hatIal l ow t odoonr es tdays . Butonceagai n, onl yi fyoudon’ tgetf at i gued. 2.Ski l l st hatyouhavemas t er edal r eadyand ar er el at i vel y good at :AFTER bas i cs .I fi t ’ s har d -good,getus ed t oi t ,and t henwhen you t r yt hi ss ki l lf r es h you wi l ls ur pr i s e your s el fwi t hyours t r engt h. 3.As s i s t ancewor kf ors ki l l s : AFTERbas i cs . MZ 25 Agoodi deawoul dbet os uper s etpul l i ngand pus hi ngs ki l l st os avet i me. Fr ontl ever-hs pu and f r ontl ever-pl anches uper s et sus ual l y wor kwel l . Payat t ent i ont odel oad days .Ir ecommend nott oaddanys ki l lwor kondel oads . MZ 26 Bodywei ghtendur ances uper s et s( mus cl e ups-bardi ps-pul lups ) Igener al l y don’ tr ecommend addi ng any endur ancewor kbecaus eofi t sbadi mpacton s t r engt h,but1 2bodywei ghts et s2xaweek AFTERbas i csar eoki fyour eal l yneedi t . St i l l , becar ef ulnott obur nyour s el foutwi t ht hes e. orr epswi t h32kgonpul lupsand Tr ai ni ngf 48kg on di ps /what everf i xed wei ghtyou needt oi mpr ovef orcompet i t i on. Thi s wi l lus ual l yi mpr ove s i gni f i cant l yj us t f r om get t i ngs t r ongeri n58or36r epr ange ( us i ng t hi spr ogr am) ,s o don’ tr eal l y bot her wi t hi tunl es syou wantt o compet ei nt hi s di s ci pl i ne i nt er nat i onal l y or br eak wor l d r ecor ds .I nt hat cas e cons i der a s peci f i c pr ogr am f ort hi sgoal . ButI r ecommendgoi ng uch a goalonl y af t eryou f i ni s ht hi s f ors pr ogr am,becaus eyouwi l lbenef i tal otf r om havi ngas ol i ds t r engt hf oundat i on. MZ 27 Benchpr es s /deadl i f t /over headpr es s . Tr i cky l i f t st o combi ne wi t h my pr ogr ams . BenchandOHPus ual l ybenef i tgr eat l yf r om i mpr ovi ng your wei ght ed di p, deadl i f t benef i t sa l otf r om wei ght ed pul lupsand s quat t i ng.I ns hor t :do yournor malr out i ne, andoncei nawhi l et es twher eyou’ r eatwi t h t hes el i f t s , andyouwi l li mpr ove. h ups , chi n ups , var i ous Wei ght ed pus bodybui l di ngexer ci s es , et c. Us el es ss t uf f , don’ taddt hos e. Bodywei ght pul lups ,di ps ,pus h ups / bodywei ghtbur nout saf t ert r ai ni ng. Forki ds . Don’ taddt hos e. Cor e/abst r ai ni ng. Can be qui t e us ef ulf ors t abi l i t yi n bas i c movement s .3 s et satt he ver y end oft he s es s i oni sgood.Choos et he bes texer ci s es f oryour s el f . I r ecommendhangi ngl egl i f t sf or abs /obl i quesandbackext ens i onsf orl ower back. MZ 28 Get t i ngi tt oget her . When get t i ng yourpr ogr am t oget hermy mai nr ecommendat i on i s havi ng no mor e t han 4 di f f er ent exer ci s es i n a s es s i on i ncl udi ngbas i cs( pul lupsanddi ps )andnot i ncl udi ngcor et r ai ni ng. Theonl yexcept i ont o t hi sar es ki l lwor ks uper s et s ,whi ch can be cons i der ed asone exer ci s e.You can’ tj us t ypos s i bl eexer ci s et oyourpr ogr am addever becaus ei fyoudot hi s ,yourabi l i t yt or ecover wi l lbeover whel medandyouwi l lnotbeabl e t o make any pr ogr es s ,and woul dj us tget f at i guedandf r us t r at ed. Tomaket hi ngsmor e under s t andabl e I have i ncl uded s ome s ampl esofaddi ngexer ci s est ot hi spr ogr am. Us et hes e asan exampl ef orbui l di ng your ownpr ogr ams ,orj us tr unoneoft hegi ven pr es et si fi tf i t syourgoal s . MZ 29 Sampl e pr ogr ams wi t hdi f f er ent exer ci s es 1.Mus cl eups( wei ght ed) +di ps /pul l s ( novi ce)+s omecor ewor k Day Ex er ci s e Mo We Fr Mus cl eups Mus cl eups Mus cl eups Set s 3 3 3 Reps 5-8 5-8 5-8 RI R 0-2 0-2 0-2 Ex er ci s e Di ps Di ps Di ps Set s 3 3 3 Rep 5-8 5-8 5-8 RI R 0-2 0-2 0-2 Pul l ups Pul l ups Pul l ups Set s 3 3 3 Rep 5-8 5-8 5-8 RI R 0-2 0-2 0-2 Hangi ng Hangi ng Hangi ng l egr i ce l egr i ce l egr i ce Back Back Back Ex er ci s e Ex er ci s e ext ens i ons ext ens i ons ext ens i ons Set s 3 3 3 Rep Max Max Max MZ 31 2. Cl as s i cdi p-pul l-s quatr out i ne ( advancednovi ce)+f r ontl everand pl anchewor ks uper s et . Day Mo( heavy) We( del oad) Fr( heavy) Ex er ci s e Somef r ont / Paus ed Somef r ont / pl ancheat t empt s di ps pl ancheat t empt s Ex er ci s e Di ps Di ps Set s 3 2 3 Rep 3-6 5 3-6 RI R 0-2 3-4 0-2 Pul l ups Deads t oppul l ups Pul l ups Set s 3 2 3 Rep 3-6 5 3-6 RI R 0-2 3-4 0-2 Ex er ci s e Ex er ci s e Fr ont l ev err ai s es Paus ont l ev err ai s es ed Fr Dynami c s quat s pl anchel eans Dynami c pl anchel eans Set s 3 2 3 Rep Max 5 Max RI R 0 5-6 0 Ex er ci s e Squat s Squat s Set s 3 3 Rep 3-6 3-6 RI R 2-4 2-4 MZ 32 3. Cl as s i cOAP-di p-pul lr out i ne ( advancednovi ce)+HSPU/FLs uper s et . Myf avor i t e. Us edas i mi l arr out i ne mys el f . Day Ex er ci s e Mo( heavy) We( del oad) Fr( heavy) OAPs OAPs Set s 1 0EMOM 1 0EMOM Reps 1 1 Ex er ci s e Di ps Paus eddi ps Di ps Set s 3 2 3 Reps 3-6 5 3-6 RI R 0-2 3-4 0-2 Ex er ci s e Pul l ups Deadst l l ups oppul l ups Pu Set s 3 2 3 Reps 3-6 5 3-6 RI R 0-2 3-4 0-2 Ex er ci s e Fr ont l ev err ai s es Fr ont l ev err ai s es Ex er ci s e HSPU HSPU Set s 3 3 Reps Max Max MZ 33 FAQs 1. How l ongdoest hi spr ogr am l as t ? Themos tpr eci s eans werIcangi ve: i t depends . Us ual l yt henovi cepr ogr es s i on l as t sanywher ef r om 2t o89mont hs , dependi ngonyourgenet i cs , age, t r ai ni ng backgr ound, s t r es sl evel s , s l eepqual i t y, nut r i t i on, et c. Got r yands eef oryour s el f . 2. Whatnumber scanIr eachwi t ht hi s pr ogr am? Onceagai n, i tdepends . ButIam qui t es ur e t hati fyour uni tf r om t hever ybegi nni ngt o t hever yend, yourr es ul t swi l lbear ound t hes e: Pul lups : f r om 50kgx56r epst o70kgx56 r eps . Di ps : f r om 70kgx56r epst o1 00kgx56 r eps . 3.I sonl y2exer ci s esf or3s et senough? Shoul dIaddmor es et s ? Yes , i ti s . Bel i eveme. Lookatt het r ai ni ng vol umenotf r om dai l y, butweekl y per s pect i ve. 9heavy, over l oadi ngs et sper exer ci s eperweeki senought odr i ve pr ogr es s . Mor eover , t hemor es et syoudo, t hemor eyourper f or mancedr opsbyt he l as ts et s . 3s et s , however , al l ow t okeep yourper f or mancehi ght hr oughal loft he s es s i on. MZ 35 4. Wi l lt hi st ypeoft r ai ni ngal s oi mpr ove myendur ance?I ’ dl i ket odomor er eps ofr egul arpul lupsanddi ps . Yes , i twi l l . Butnott oar ecor dbr eaki ng l evel . St r engt hhasahi ghcar r yovert o endur anceatt henovi ces t age. Byt r ai ni ng s t r engt hexcl us i vel yyouwi l levent ual l yget t hef ol l owi ngnumber s : Pul lups : 3040r eps Di ps : 701 00r eps Formos tpeopl et hati senough. I ff oryou i t ’ snotenough-cons i ders t ar t i nga s peci f i cpr ogr am f ort r ai ni ngendur ance af t erf i ni s hi ngt hi sone. 5. Whatexer ci s ess houl dIaddt o i mpr ovemypr ogr es s ? Thebes twayt oi mpr oveyourpr ogr es si s t or emoveunneces s ar yexer ci s es , notadd t hem. So, t hebes texer ci s est oaddar e none. 6. How muchr es tbet weens et s ? 35mi nut es . I ft hepr evi ouss etwasver y har dyoucangof or71 0. Idon’ t r ecommendr es t i ngmor et han1 0mi nut es . MZ 36
