Practical Programming Novice Program
Everything is in pounds.
I start out every workout by a 5min bike/elliptical warmup, foam roll, and stretch.
Beginning of program stats:
Layoff between last gym sessions: 3 months
Strength loss/chubby gain: Significant
Goals: 1000 pound total to start.
By first month end I better be above bodyweight on squats (I’ve just recently fixed my flexibility issues to allow for depth squats)
I also want to get my bench up to bodyweight asap, I will progress steady with it.
Deadlifts I need to work on my form/flexibility more to make them cleaner.
I also want to incorporate power cleans at some point where I learn them properly.
I’ll add some form check videos soon.
3x5 Bench press / Press (Alternating)
Chin-ups: 3 sets to failure or add weight if completing more than 15 reps
3x5 Press / Bench Press (Alternating)
3x5 Bench Press / Press (Alternating)
Pull-ups: 3 sets to failure or add weight if completing more than 15 reps
15 minutes medium intensity bike.
15 minutes medium intensity elliptical.