So I’ve been thinking about this for a while. But I’ve come with my own beginner program that I’m going to start posting for any beginner that wants help.
Nutty’s Simple Program
Deadlift - 5x3-5 (ss: Hanging Leg Raises or Ab Wheel or Planks - 50 reps total)
Front Squat - 4x6-8 (ss: DB RDL - 4x10-12)
DB Lunges - 4x12-15 (ss: Back Ext - 4x10-15)
OH Press - 5x4-6 (ss: Chin-Ups - 50 total reps)
DB Incline Press - 4x8-12 (ss: Rows - 5x10-12)
Dips - 4x15-20 (ss: Curls, Band Pull Aparts - 100 reps)
Back Squat - 5x6-8 (ss: Hanging Leg Raises or Ab Wheel or Planks - 50 reps total)
RDL - 4x10-12 (ss: DB Bulgarian Split Squat - 4x10-12 or Goblet Squat)
GHR/Leg Curls - 4x12-15 (ss: Back Ext - 4x12-15)
Bench Press - 5x4-6 (ss: Pull-Ups - 50 total reps)
DB OH Press - 4x8-12 (ss: Rows - 5x10-12)
Push Ups - 4xMax (ss: Curls, Face Pulls - 100 reps)
We use double progression. So for example if a lift says 5x4-6. This means you can only add weight when you are able to hit 5x6 on lift 2 workouts in a row. Then for upper body you add 5lbs, for lower body add 10lbs. I say two workouts in a row to ENSURE that you can actually lift it and just didn’t have one good day. We are trying to build long term strength here.
90 seconds on everything. You don’t get to rest 2 minutes sorry. You go from Press to Chin-Up to 90s rest, and then back to Press again.
You have to do HARD conditioning 2 days a week. This means go for a run, push the prowler hard, do some strongman stuff, do something that really sucks! Doesn’t matter when just get the job done. I would suggest on Wednesday you do an active recovery session so you are primed for the squat day. Personally I would do them on the lower days.
HOW LONG CAN I RUN THIS PROGRAM?
Trust me you can run this for YEARS before needing to change anything. Double progression is designed to work over the course of months and months. If you want to increase your bench in 3 months then this is not the program for you.
WHY DID I DESIGN THIS PROGRAM?
I wanted to give beginners something that hits everything and just builds overall strength and mass. This is a basic “get big and strong” program. Nothing special about it. On lower days you you have a squat and hinge movement and then movements to hit your quads, hams, glutes, low back, and abs. If you want to add calves go ahead. On upper body days you have 2 main presses, lots of pulling, and a bodyweight exercise to help get more volume in. I even put in CURLS for your elbow health (although we all secretly love curling lol). If you feel like you need to do tri extensions and kickbacks you are not working hard enough (unless you are injured then it’s ok). You can add laterals and some trap work if you’d really like. This program has big lifts, variety, and will keep you conditioned for lifting as long as you are strict with the rest periods.
WHY THE SUPERSETS ON EVERYTHING?
Your lungs and heart will thank me. This means you are working hard and not neglecting anything!
IS THIS THE PERFECT PROGRAM?
Fuck no! There is no such thing. But this program will ensure you are hitting all the basics and will cure your ADD if you’re worried about only using a barbell.
WHAT ARE YOUR STATS?
I know you want to know who is designing this program. I have NO training education. This is just knowledge from the trenches and what I feel like would work. But my stats are:
5’7, 33 Male 183lbs
High Bar Back Squat - 500x3
Conventional Deadlift - 530x1
Strict OH Press - 255x1
Close Grip Bench Press - 355x1
Bent Over Row - 355x3
Pull-Ups - 1x22
Front Squat - 405x1
Snatch - 245x3
Clean & Jerk - 325x2