T Nation

Novice Training, OCS-Specific (EDIT)


#1

Howdy Folks!

My first post was way too long, so I cleaned it up. This is my program for size gains and training for Marine OCS. According to Rippetoe's weight charts, I am a novice.

Comments, advice, and criticism are welcome.

Monday - Upper
Pull Ups (volume day; 5x10 w/ moderate weight)
Bench Press
Bicep Curl Variation
Tricep Variation #1
Tricep Variation #2

Tuesday - Lower
Squat
Deadlift
Prowler OR Interval Training

Wednesday - Off

Thursday - Upper
Pull ups (light day; 3x15 unweighted)
Bench Press
Bicep Curl Variation
Tricep Variation #1
Tricep Variation #2

Friday - Lower
Squat
Deadlift
Prower OR Interval Training

Saturday - Pull Up Only
Pull ups (intensity day; 5x5 w/ heavy weight)

Sunday - Run
Long, slow, and steady

That's it folks! Thanks for the time!

-Jon