modified Beginner's Program

Hey guys,

I was going to start OVT, but i’m clearly not ready for that as I’m inexperienced in both the squat and deadlift (you say that i “just discovered” DLs).

Anyway, with the help of Dan Mcvicker, we devised this modified beginner’s split.

I purposely want to put heavy emphasis on Back, Deads, and Squats after 2 years of neglect.

So here it is, I just started it today and plan on doing this for 4-6 months to get my lower body caught up.

All comments/questions greatly appreciated.

Modified Beginner’s Blast off Split:

*all tempos 301

Monday: Back and Biceps (Deadlift Day)

  1. Heavy Deadlifts 3x (3-5)
  2. Pull-ups 3x6
  3. Dumbbell Rows 3x6
  4. Pull-Downs (light) 2x8
  5. Light Squats 3 x (6-8)

Tuesday: Chest and Triceps

  1. Dumbbell Bench Press 4x6
  2. Dumbbell Incline Bench Press 3x6
  3. Close-Grip Bench Press 3x6
  4. Lying Tricep Extension (Skull crushers) 3x6
  5. Parallel Bar Dips (weighted) 3x6

Wednesday: Off

Thursday: Quads and Hamstrings (Squat Day)

  1. Heavy Back Squats 3x (3-5)
  2. Front Squats 3x6
  3. Light Deadlifts (Speed) 3x (6-8)
  4. Stiff-legged good morning 3x (6-8)
  5. 1 1/3 Leg Curls 3x 6-8

Friday: Shoulders, Calves, and Abs

  1. Dumbbell Overhead Press 3x (6-8)
  2. Dumbbell Shrugs 3x 6
  3. Rear Delt Raises on Incline Bench (1 extended set)
  4. Standing Calf Raises- 3x 6
  5. Sitting Calf Raises- 3x 10
  6. Standing Weighted Crunches 4x (6-8)
    More ab work to be added

Saturday and Sunday: off

I guess some stats are needed:

age 20
180 lb
body fat unsure, but i’m guesing 13-15%
goal is mass

diet: Chanko
daily protein intake 252g+NORMAL DINNER

You know what I just thought of?

Having an Ian King-style hip dominant/thigh dominant type split.

But forget it. The point of this is just to learn the lifts. So go, learn the lifts, have fun, and then get a better designed program from one of the people on the site in four weeks. You’ll get stronger on this, most likely.


Im going to do just that, Dan, thanks.

BTW my daily caloric intake is 2235 from all the protein and the shakes, PLUS I eat a normal healthy dinner (salad, meats, some carbs, juice)(I am not sure what the total calories from this are, so they are not included in the total.

Is this enough calories to be gaining mass? I ask because I was blown away by Berardi’s article. By doing his calculations from the Massive Eating diet, I should be getting 3870 calories! Thats crazy, i’m not anywhere near it with 2235+dinner.

Can you guys give me some feedback on this?

I would find out how many calories are in your dinner. Then figure out how much your missing and add more food untill your at your goal. Like many people say. If you want to get big you need to eat big.

you can go to to help with calorie intake

After not having done deads or squats for over 3 years (not by choice) the program I started a few weeks ago is very similar to yours. The only difference is that I’m doing squat focus for 6 weeks and then 6 weeks of DL focus after a 2 week recovery period. You may find a lot of residual soreness in your lower back initially, but it should pass after a couple of weeks. Once you’ve trained your muscles and nervous system on proper form you’ll find your strength will come up pretty quick. Have fun.


i felt that lower back soreness after my first deadlift day. its not the same soreness that I’ve experienced after good mornings. Will this happen in the beginning even with proper form? I hope its not a strain.

Seems like a lot of volume, I would also recommend switching to a hip dom/quad dom style split and I also enjoy splitting up chest and back. Allows me to really go 100% 4-5 days a week.

after 5 weeks of this I think im going to do joel marion’s program.