This is an exactly one year long novice program I am going to run from 08/05/2023 - 08/05/2024. It is going to be an extremely detailed and maintained log. I joined a gym but after a week it has become clear a home gym is the way to go. I am just putting together everything now. Waiting on flooring and equipment.
The program is to be run 6 days a week. There will be changes such as adding in dips and chinups. It is a 6 day upper lower focusing on mainly compound lifts with accessories for aesthetics and well rounded physique goals:
Dumbbell curls 2x8-12
Barbell flat bench 2x6-10
High incline barbell press 2x6-10
Dumbbell lateral raises 2x8-12
Lying tricep extensions 2x8-12
Pendlay rows 2x6-10
Strict barbell shrugs 2x6-10
Barbell wrist curls 2x8-12
16 sets
Barbell calf raises 2x8-12
Barbell squats 2x6-10
Romanian deadlift 2x6-10
Barbell glute bridges (back on decline bench) 2x6-10
Hypers 2x8-12
Crunches 2x8-12
12 sets
My current most recent lifts before starting this program are:
Bench - 60kg 3x5
Press - 40kg 3x5
Squat - 70kg 3x5
Deadlift 90kg 1x5
Barbell row - N/A
Chinup - 0 unassisted/1 assisted yellow band
Dips - 1-2 unassisted
My goals are mainly to look better but I also want to have a strength focus and these are my strength goals for the year (6-12 rep range for working set). Volume is going to start low as frequency is high. My aim here is to get stronger and get the lifts down while doing the minimum amount of effective weekly volume. Splitting 6 sets for chest into three days gives me much better recovery than annihilating chest once a week. That is also two more days to practice the movement with the increase in frequency.
In the coming months volume can increase and frequency can decrease depending on how things go. There can also be some exercise changes, once I can do chinups and dips we can add those in over other stuff. My year long goals on the lifts are:
Incline bench : 100kg working set
Barbell row: 90kg working set
Incline shoulder press: 80kg working set
Dumbbell curls: 28kg working set
Lateral raises: 24kg workign set
Lying tricep extensions: 60kg working set
Squat: 120kg working set
RDL: 1200kg working set
Calf raises: 120kg working set
Barbell bridges: 100kg working set
Power shrugs: 180kg working set
Chinups: 20 total reps
Dips: 30 total reps
Decline crunches: 50 total reps
My starting measurements before starting this program are:
Waist 45 inches
Flexed right arm 14.6 inches
(odd my dominant arm is smaller lol)
Flexed left arm 14.9 inches
Neck 16.2 inches
Right forearm flexed 12 inches
Left forearm flexed 12.2 inches
Right calf flexed 16.5 inches
Left calf flexed 16.1 inches
Right quad flexed 25.5 inches
Left quad flexed 25.4 inches
Around glutes to pubic mound 43.2 inches
Around back shoulders to chest 50 inches
Goal body measurements for this year:
20% bodyfat
Flexed arms 17 inches
Waist 38 inches
Flexed calves
19 inches
Flexed quads 27 inches
Flexed forearms 14 inches
Neck 18 inches