Section 1, Beginner.
This is the basic template which focuses on the main exercises. The main exercises are worked with a lot of volume and assistance is provided by even more work on the main exercises! So a rough template:
Monday
Bench Press - 5 singles
Bench Press - 5 sets of 5
Rows - 5 sets of 5
Tuesday
Squat - 5 singles
Squat - 5 sets of 5
Abs - 5 sets of 12
Thursday
Overhead Press - 5 singles
Overhead Press - 5 sets of 5
Chins/Pulldowns - 5 sets of 5
Friday
Deadlifts - 5 singles
Deadlifts - 5 sets of 5
Abs - 5 sets of 12
Key Features:
1) Volume is relatively low.
2) Variation is low.
3) Assistance is provided in the form of back off sets of the main exercise for the day.
4) Just one additional exercise is used per day.
5) Breaks will be taken as needed, one should aim for a complete week of light lifting every 8-12 weeks. The rest of the time should be spent lifting heavy.
|