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-   -   scrawny to brawny. Jhew86's periodized program for beginner/intermediate lifters (http://www.muscleandbrawn.com/forums/showthread.php?t=10086)

jhew 05-26-2012 03:16 PM

scrawny to brawny. Jhew86's periodized program for beginner/intermediate lifters
 
Jay's Scrawny to Brawny periodized program.



Many people go to the gym with the intention of getting the muscular, shredded body of a fitness model or bodybuilder. Unfortunately a LOT of these people fail, for various reasons. Typically the problem is that many people simply lack the knowledge to develop a program that will promote continuous improvement over time. Sure, anyone can learn to squat, however, it takes more than just lifting weights to get in incredible shape. The key to a successful program is proper progression that allows one to increase weight lifted and total volume over time. This is where periodized training, with specifically timed phases comes into play. The following program is designed to sequence training in such as way as to allow for continued progress and gains.

Phase 1 Beginner 3 day full-body training. Purpose: to develop foundational strength and muscle development as well as proper form on all key lifts.
Duration: Run the program for a minimum of 12 weeks and then continue until gains cease. Note: it is important to maintain a caloric surplus during this phase to promote muscle growth, unless trainee is overweight and is seeking to drop bodyfat.

Perform workouts A and B on alternate weeks, and aim to increase weight lifted every second week.

Workout A

Squat 3x 8, 10, 12
Deadlift 3x 8, 10, 12
Flat Bench Press 3x 8, 10, 12
Bent Row 3x 8, 10, 12
Shoulder press or lat raise 3x 8, 10, 12
B.B. Or E-Z Bar curl 3x 10
Skullcrusher 3x 10
Weighted Crunch 3X failure

Workout B

Squat 3x 5, 8, 10
SLDL or Lunge 3x 5, 8, 10
Incline Bench or Dips 3x 5, 8, 10
Pull-ups or Lat-pulldown 3x 5, 8, 10
Push Press or Upright Row 3x 5, 8, 10
Close Grip Bench Press 3x 10
Preacher Curl 3x 10
Leg raise or cable crunch 3x failure





Phase 2: Hypertrophy. Now that your form is solid and you have progressed to the point of moving weight substantial enough to make real gains, it is time to start packing on some size. This is an upper/lower split, meant to be run 4x per week on non consecutive days. You NEED to be on a caloric surplus to make gains here for optimal results. Run this phase for an absolute minimum of 12 weeks. Increase weight when all sets and reps are completed with reduced effort.

Upper

Flat Bench Press 4x 8, 10, 12, 15
Incline Bench or Dips 4x 8, 10, 12, 15
Bent Row 4x 8, 10, 12, 15
Pull-ups 4x 15-20
Shoulder press or Lat-raise 4x 8, 10 12, 15
Push Press 4x 8, 10 12, 15
Incline DB Curl 4x 8, 10 12, 15
Close Grip Bench Press 4x 8, 10 12, 15

Lower

Squat 4x 5, 8, 10, 12
Deadlift 4x 5, 8, 10, 12
SLDL 4x 5, 8, 10, 12
Leg Curl 4x 5, 8, 10, 12
Leg Press 4x 5, 8, 10, 12
Weighted Crunches 2x 30
Hanging Leg raise 2x 30
Bicycle crunch 2x 30


Phase 3: Maximal Strength. So you are putting on size and liking the progress, but now you are finding that you cant add more weight to the bar and are getting worried about plateau. Well worry not; it's strength phase time. The split is the same, upper and lower days, but exercise selection focuses on big compounds and a lower rep range to push up that lagging 1RM. Run this program for 8-12 weeks depending upon progress. Your goal should be to consistently add 5lbs to the bar each week.

Upper body

Flat bench press 5x 8, 6, 5, 3, 1
Bent Row 5x 8, 6, 5, 3, 1
Push Press 5x 8, 6, 5, 3, 1
BB Curl 3x 8, 6, 5
Close grip bench press 3x 8, 6, 5,


Lower body

Squat 5x 8, 6, 5, 3, 1
Deadlift 5x 8, 6, 5, 3, 1
SLDL 5x 8, 6, 5, 3, 1
Leg Press 5x 8, 6, 5, 3, 1



Phase 4: Volume. You are stronger than ever now and ready to take on a new challenge. Now we focus on a higher volume workout. This final phase will pack on muscle faster than any previous one. We divide the week up again into four training days, Upper chest emphasis, Legs and Shoulders, Upper Back Emphasis, and end on Legs and Shoulders again. Run this program until gains cease. The goal again is to continually be able to increase the total weight lifted, when all reps and sets become easy to complete.

Upper A

Flat Bench Press 4x 5, 8 10, 12
Dips 4x 10
Pec Flys 4x 10-12
Bent Row 4x 5, 8 10, 12
BB Curl 3x 8, 10, 12
Skullcrusher 3x 8, 10, 12

Legs and Shoulders

Squat 4x 5, 8, 10, 12
Deadlift 4x 5, 8, 10, 12
SLDL 4x 5, 8, 10, 12
Push Press 4x 5, 8, 10, 12
Upright Row 4x 5, 8, 10, 12
Lat Raise 3x 10
Crunch 2x 30
Leg raise 2x 30
V-ups 2x 30

Upper B

Flat Bench 4x 5, 8, 10, 12
Bent Row 4x 5, 8, 10, 12
Pull-ups 4x 10-15
D.B. Row 4x 10
Hammer Curl 3x 10
C.G. Bench Press 3x 10


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