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Old 06-29-2012, 04:48 PM   #1
Bearded Beast of Duloc
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Join Date: Jul 2009
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Default Steve's No Program Workout Program

The No Program Workout Program

For lifters who think a program is more important than effort and persistence, and can't stop switching.


1) Lift 3 days per week, with at least one day off between workouts.
2) Use the following exercises at least once per week: squats, deadlifts, bench press, barbell rows, pull ups, dips, and overhead presses. Equal swaps are allowed.
3) Perform a pull, squat and press each day. One day a week you may substitute in a light squat day, using goblet squats, lighter squats, etc.
4) Work within the 5-10 rep range for most lifts.
5) Push every set for as many reps as possible, stopping shy of failure. Add weight at every opportunity.
6) After you perform a pull, squat and press on a given day you are allowed 2 "play exercises"...sit ups, curls, whatever. Get strong on these movements too.
7) Eat at least 3500 calories per day, and 250 grams of protein. How your diet is structured, and what you eat - I don't care. Just eat.
8) If you have to ask questions, you're trying to make things too complicated, or trying to wuss out. Nothing else needs to be added, subtracted, dissected or understood. If you can't do pull ups or dips, keep trying until you can.

Get stronger. Eat. Progress.

Follow this program until you bench press 300, squat 400, and deadlift 500. Look in the mirror, admire and re-assess goals from there.

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."

Last edited by BendtheBar; 06-30-2012 at 07:29 AM.
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