Clueless Lifter

[Voxel]

@RampantBadger

Doggcrapp

I don’t think this is a great suggestion for a rookie. Some Thib programs, certainly.

Structural 2 from Pendulum Bodybuilding maybe.

Pendulum Bodybuilding

Super Hero Program

20 Pounds of Hollywood Muscle Plan?

Superhero Program by Christian Thibaudeau WEEKS 1-4 Monday (Shoulders conjugate/Traps heavy) A. Seated dumbbell press 4 x 6-8 reps B1. Upright rowing 3 x 10-12 reps B2. Seated incline lateral raise 3 x 10-12 reps C. Arnold press 3 x 8-10 reps D. Lateral raise 1 x 100 reps (take pauses if needed) E. Barbell power shrugs 5 x 5 reps Tuesday (Quads/Hams/Biceps/Triceps) A1. Back squat 1 x 15, 1 x 12, 1 x 8, 1 x 20 A2. Romanian deadlift 1 x 12, 1 x 10, 1 x 8, 1 x 15 B1. Barbell cu…

Power Building

Power Building 4 Days Workout

DAY 1 A. Back squat 5 sets of 3-5 reps using the double progression method B. Front squat with heels elevated 3 sets of 6-8 reps using the double progression method C. Bulgarian split squat 3 sets of 6-8 reps/leg using the double progression method D1. Leg extension 8-12 reps D2. Lying leg curl 8-12 reps D3. Hip thrust (I like kneeling hip thrust with band) 8-12 reps Done as a circuit 3-4 times DAY 2 A1. Bench press 5 sets of 3-5 reps using the double progression method A2 A. Barb…