Try trying

How about this program:

Break muscle down by lifting weights

Eat 1g protein per pound of bw

Eat a surplus of calories filling the rest in with carbs and fats

Get 7-8 hours of sleep a night

Keep drinking to minimum

Push yourself in the gym

There. You can literally be on any fucking program and make massive gains by just following that. This is weightlifting not god dam rocket aplliances.

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more or less an autoregulated version of the Juggernaut Method, so not very original:

Volume block 1 (3 weeks, followed by 1 week deload)

  • Main lift: work up to 12RM, 3 sets of 10, 1 set of 10+
  • Alternate lift (e.g. squat->deadlift): work up to 12RM, 10 sets of 6 EMOM
  • Compound accessory: 50 reps in as few reps as possible (then up the weight if 4 or less)
  • Isolation accessory 1: 100 reps in as few sets as possible (then up the weight if 5 or less)
  • Isolation accessory 2: 100 reps in as few sets as possible (then up the weight if 5 or less)
  • Isolation accessory 3: 100 reps in as few sets as possible (then up the weight if 5 or less)

Volume block 2 (3 weeks, followed by 1 week deload)

  • Main lift: work up to 10RM, 3 sets of 8, 1 set of 8+
  • Alternate lift: work up to 10RM, 10 sets of 5 EMOM
  • Compound accessory: 50 reps in as few reps as possible (then up the weight if 4 or less)
  • Isolation accessory 1: 100 reps in as few sets as possible (then up the weight if 5 or less)
  • Isolation accessory 2: 100 reps in as few sets as possible (then up the weight if 5 or less)
  • Isolation accessory 3: 100 reps in as few sets as possible (then up the weight if 5 or less)

Strength block 1 (3 weeks, followed by 1 week deload)

  • Main lift: work up to 5RM, drop 10%, work up to 5@RPE9 (capped at 30min)
  • Alternate lift: work up to 6RM, 8 sets of 3
  • Isolation accessory 1: 100 reps in as few sets as possible (then up the weight if 5 or less)
  • Isolation accessory 2: 100 reps in as few sets as possible (then up the weight if 5 or less)

Strength block 2 (3 weeks, followed by 1 week deload)

  • Main lift: work up to 3RM, drop 10%, work up to 3@RPE9 (capped at 30min)
  • Alternate lift: work up to 4RM, 5 sets of 2
  • Isolation accessory 1: 100 reps in as few sets as possible (then up the weight if 5 or less)
  • Isolation accessory 2: 100 reps in as few sets as possible (then up the weight if 5 or less)

Where:

  • Main lift: squat/bench/deadlift/press
  • Alternate: deadlift/press/squat/bench
  • Compound-ish accessory: leg press/behind the neck press/leg press/behind the neck press
  • Isolation 1: pull-ups/dumbbell rows/pull ups/dumbbell rows
  • Isolation 2: curls/curls/curls/curls
  • Isolation 3: leg curls/triceps pushdown/leg curls/triceps pushdown

What did you go with?

Find a Program on Google Sheets

Lift Vault: Work Smarter, Get Stronger

Front squat cycle [Linear – Beginner]

FRONT SQUAT (Full)

  • Week 1 : 5*5 @ [70 – 75] % 1RM Belted ;
  • Week 2 : 5*5 Belted +2.5kg (or more ? Push harder ) ;
  • Week 3 : 5*5 Belted +2.5kg ;
  • Week 4 : 6*3 Belted +2.5kg ;
  • Week 5 : 6*3 Belted +2.5kg ;
  • Week 6 : 6*3 Belted +2.5kg ;
  • Week 7 : 3*2 Belted +2.5kg ; 3*3 No belt ;
  • Week 8 : 3*2 Belted +2.5kg ; 3*3 No belt ;
  • Week 9 : 3 * 1 Belted + 2.5kg ;
  • Week 10 : To a 1RM ;

[ARBITRARY INCREMENT]

  • Assistance : Squat Variation medium ( eg. Paused Squat) or Heavy quadz rep , 4 to 6 sets ;
  • Accessories : Hammies medium (DB SLDL , RDL …) ,  8 – 10 sets ;
  • Core : Heavy to rep , 5 sets

[Must do 2x Squat Session a week (eg. day 1 : Squat Cycle / Volume ; Day 2 : Front Squat]

GVT on steroidzzzz, update

10×10 – 4:0:1 tempo (4 sec negative each rep) – 1:30 min rest between
Everything else – no particular tempo – 1 min rest between

Monday – Shoulders & Bis

OHP – 10×10
DB Rear Delt Flyes – 5×12
DB Lateral Raise – 5×12
DB Incline Curl – 10×10
Hammer Curls – 5×12
Forearm Curls – 5xFailure
Decline Weighted Situps – 3-5×12
Hanging Leg Raises 3-5×12
JackKnife Situps – 3-5×12
DB Side Bends – 3-5xFailure

Tuesday – Legs

Back Squat – 10×10
RDL – 10×10
Leg Ext – 5×12
Leg curls – 5×12
Calve Raises 5×15 or Failure

Wednesday – Off

Thursday – Chest & Tris

Incline DB – 10×10
BW Dips SS w/ Pec Flies – 10×10
Decline Bench – 5×12
Rope Pull Down – 5×12
Sigle Arm DB Overhead Tri Extensions – 5xFailure
Push ups – 5xFailure
Decline Weighted Situps – 3-5×12
Hanging Leg Raises – 3-5×12
JackKnife Situps – 3-5×12
DB Side Bends – 3-5xFailure

Friday – Back

Lat Pull Down – 10×10
Cable Rows – 5×12
Machine Pullover – 5×12
Shrugs – 5×12
Wide Grip Pull-Ups – 5xFailure

Saturday – Deadlift & Squats

Deadlifts – 10×10
Front Squat – 10×10
Calves – 5×15
Decline Weighted Situps – 3-5×12
Hanging Leg Raises – 3-5×12
JackKnife Situps – 3-5×12
DB Side Bends – 3-5xFailure

Sunday – Chest (or lagging body part)

BB Bench – 10×10
DB Bench – 10×10
Incline Chest Press – 5×12
Pushups – 5xFailure

 


 

Monday – Shoulders & Bis

OHP – 10×10
DB Rear Delt Flyes – 5×12
DB Lateral Raise – 5×12
DB Incline Curl – 10×10
Hammer Curls – 5×12 Cable Curls – 5×12 Forearm Curls – 5xFailure
Hanging Leg Raises 10×12 20 Minutes HIIT

Tuesday – Legs

Back Squat – 10×10
RDL – 10×10
Leg Ext – 5×12
Leg Curls – 5×12
Calf Raises 5×15 or Failure Hanging Leg Raises – 10×12

Wednesday – Fuck Around

Whatever The Fuck Probably Shoulders and Arms 20 Minutes HIIT

Thursday – Chest & Tris

BB Bench – 10×10 Incline DB – 10×10
BW Dips 5×12 Pec Flies – 5×12 Rope Push Down – 5×12
Skullcrushers – 5×12 Overhead Tri Extensions – 5×12 Push Ups – 5xFailure Hanging Leg Raises – 10×12

Friday – Back

Lat Pull Down – 10×10 Hammer Rows – 10×10 Pullovers 5×12 Cable Rows – 5×12 DB Rows – 5×12 Shrugs – 5×12 Hanging Leg Raises – 10×12 20 Minutes HIIT

Saturday – Deadlift & Squats

Deadlifts – 10×10
Front Squat – 10×10
Calves – 5×15 Hanging Leg Raises – 10×12

Sunday – Chest

BB Bench – 10×10
DB Bench – 10×10 Incline Chest Press – 5×12
Pushups – 5xFailure Hanging Leg Raises – 10×12 20 Minutes HIIT

Nuckols intermediate

Very simple progression that works well for most intermediate lifters:

Week 1
75% 5×8

Week 2
80% 1×5
75% 4×8

Week 3
80% 2×5
75% 3×8

Week 4
80% 3×5
75% 2×8

Week 5
80% 4×5
75% 1×8

Week 6
Retest 1rm, no other volume for your main lift, and volume reduced by about 50% for your accessories. This week and week 12 essentially function as deloads

Week 7
80% 5×5

Week 8
85% 1×3
80% 4×5

Week 9
85% 2×3
80% 3×5

Week 10
85% 3×3
80% 2×5

Week 11
85% 4×3
80% 1×5

Week 12
Retest

Week 13
85% 5×3

Week 14
90% 1×2
85% 4×3

Week 15
90% 2×2
85% 3×3

Week 16
90% 3×2
85% 2×3

Week 17
95% 2×1

Week 18
85% 3×1 if peaking for a meet (competition at the end of week 19) or retest if normal training

You can do this for your main training session of the week for each lift.

If you’re training a lift twice per week, then your other workout should either train the same movement with higher reps, or a close variation of the main lifts with higher reps (i.e. front squat or paused squats instead of squats, close grip bench or bench with your feet up instead of bench, RDLs or opposite stance deadlift instead of deadlift with your dominant stance).

If you’re training a lift three times per week, then your third workout should basically just be active recovery so that you’ll be fresh for your main session. ~60-70% for 6-10 sets of 2-4 reps, accelerating each rep as explosively as possible.

Toss in some accessory work for lagging muscles, and you’ve got yourself a pretty solid program that’ll last you until early May.

On average, this basic setup nets people 60-100lbs on their total if they’re in a surplus or at maintenance, and 20-50lbs on their total if they’re in a modest deficit. Not recommended if you’re in an aggressive deficit.

Also note that this is just a basic outline, not a customized training plan. If you look at this and think, « that just doesn’t sound like it would be right for me, » then it probably isn’t.