08-22-2013, 12:57 PM
How to be big and strong
Join Date: Aug 2013
Training Exp: 15 years
Training Type: Powerbuilding
Fav Exercise: deadlift
Originally Posted by GT55
so Im a real beginner, ive been in the gym for the past 5 weeks but quickly realised that I needed some external help since the gym staff arent the worlds best. They had me doing a 3 day split with no compound movements apart from the bench press. So Ive been doing my research (mostly on here, thanks guys!) and settled on the 5/3/1 program. Heres my program with the assistance work copied in from the many fullbody workouts on here, appreciate any comments or advice!
Bench Press 55%x5, 65×5%, 75%x5
Barbell Rows 24-30 total reps
Standing Dumbbell Curls 24-30 total reps
Sit Ups 3*15
Seated Overhead Barbell Press 5-3-1
Dips 24-30 total reps
Seated or Standing Calf Raise 24-30 total reps
Hanging Leg Raises 3*15
Saturday (morning) Workout
Bench Press 5-3-1
Squats 55%x5, 65×5%, 75%x5
Pull Ups or Lat Pull Down 24-30 total reps
Standing Barbell Curls 24-30 total reps
Progression (yes, I read the Casey Butt rules article and listened to BtB too) will be the standard 4 week additions for the 5-3-1 movements, plus total reps target 30 for the assistance, then add weight and drop to total reps 24...
Im 6"2, 175lbs, 38 yrs old, and I want to get to 650lbs total in 1 yr.
I think this program is too early for a begginer..
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