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What Beginner Program?


#1

What are decent beginner programs to build strength and muscle (powerbuilding kinda). I weigh 72kg at 175cm with visible abs. I bench 70kgx5, squat 100x5 and deadlift 125x5. Sorry if there is already a topic like this, but most threads i found were about purely bodybuilding.


#2

Starting Strength, GreySkull LP, 5/3/1 for beginners, PowerliftingToWin novice program, Bill Starr’s 5x5 you name it. There are a ton of proven beginner programs. Personally I’m a huge fan of GreySkull but you pick what appeals to you the most.


#3

Do you mean just GSLP with no plugins or Phraks Variant or the arm plugin. What do you recommend?


#4

Just the GSLP with a plugin(s) of your choosing. GS is my personal favorite of the often used beginner programs because it allows for a lot of flexibility. If you are simply in a hurry, just hit the two main movements and get out of the gym. I liked that idea of 5/3/1 and GS is a novice program that allows it as well.


#5

Thx! I think I will do rows 2x6-8 on squat days and 2x6-8 chinups on deadlift days. Is that alright? Also, should I low bar squat? Ive never squatted low bar but johnny recommends it.


#6

These are good…



#7

Thanks, I might give these a shot after i achieve decent strength with gslp(sth like 2 plate bench, 3 plate squat, 4 plate dl). But I would have to substitute a lot of exercises since my gym is pretty much a bench, a rack and a barbell.


#8

Barbell and rack is just fine, the main thing is one day heavy, one day high reps ie get strong and train through all rep ranges


#9

Yes, that’s good. If you have been a high bar squatter in the past, you can keep doing just that. I was a low bar squatter in the past and switched to a high bar squat after realizing I was stronger that way. It varies from person to person.