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Workout Programs

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9to5strength
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Programming
Smolov is a 13 week weightlifting program used to increase your strength in the Bench Press or Back Squat. It incorporates progressive overload, meaning a calculated increase in weight over the 13 week cycle that should result in a significant personal best. There is, however, a shorter but equally intense program lasting just three weeks, known as Smolov Jr. I followed this program in December 2017, which you can see in my training log. Smolov Jr. is as follows: Back Squats, Bench Press, Workout Programs, Weight Lifting, Jr, December, Strength, Training, Powerlifting
Back Squats
Bench Press
Workout Programs
Weight Lifting
Jr
December
Strength
Training
Powerlifting
Smolov is a 13 week weightlifting program used to increase your strength in the Bench Press or Back Squat. It incorporates progressive overload, meaning a calculated increase in weight over the 13 week cycle that should result in a significant personal best. There is, however, a shorter but equally intense program lasting just three weeks, known as Smolov Jr. I followed this program in December 2017, which you can see in my training log. Smolov Jr. is as follows:
9to5strength
9to5strength
Workout Programs
One of the most popular programs in recent years is called Push Pull Legs. This program isn’t a fixed length, you simply continue to train this way while varying the exercises, sets and reps for as long as it’s effective. Push Pull Legs Routine, Push Pull Legs Program, Leg Routine, Full Body Workout Routine, Best Tricep Exercises, Curves Workout, Dumbbell Workout, Tricep Pushdown, Strong Curves
Push Pull Legs Routine
Push Pull Legs Program
Leg Routine
Full Body Workout Routine
Best Tricep Exercises
Curves Workout
Dumbbell Workout
Tricep Pushdown
Strong Curves
One of the most popular programs in recent years is called Push Pull Legs. This program isn’t a fixed length, you simply continue to train this way while varying the exercises, sets and reps for as long as it’s effective.
9to5strength
9to5strength
Workout Programs
Starting Strength is a program written by experienced strength coach Mark Rippetoe and centres around five primary lifts. It is a linear progression program meaning you slowly add weight every session to increase your strength over time. Explosive Workouts, Squat Press, Strength Program, Power Clean, Overhead Press, Programming
Explosive Workouts
Squat Press
Strength Program
Power Clean
Overhead Press
Programming
Starting Strength is a program written by experienced strength coach Mark Rippetoe and centres around five primary lifts. It is a linear progression program meaning you slowly add weight every session to increase your strength over time.
9to5strength
9to5strength
Workout Programs
Greyskull Linear Progression is one of the best workout programs you can find. It was written by John Sheaffer back in 2012 and looks to combine elements of hypertrophy and maximal strength training. This program can be modified depending on your goals and is something that can deliver progress for months if not years. Conditioning Workouts, Strength Training, Fun Workouts, Conditioner, Goals, Writing, Being A Writer
Conditioning Workouts
Strength Training
Fun Workouts
Conditioner
Goals
Writing
Being A Writer
Greyskull Linear Progression is one of the best workout programs you can find. It was written by John Sheaffer back in 2012 and looks to combine elements of hypertrophy and maximal strength training. This program can be modified depending on your goals and is something that can deliver progress for months if not years.
9to5strength
9to5strength
Workout Programs
The “Westside” Template is by Joe DeFranco. Westside For Skinny Bastards is a three day layout and this template is designed for athletes. By that I mean they have sport specific training and conditioning sessions several times a week, so three lifting sessions is plenty. The basic setup is below. Feel free to move the days around but don’t train upper or lower body on consecutive days. Skinny, Feelings, Conditioning, Athletes, Layout, Template, Times
Skinny
Feelings
Conditioning
Athletes
Layout
Template
Times
The “Westside” Template is by Joe DeFranco. Westside For Skinny Bastards is a three day layout and this template is designed for athletes. By that I mean they have sport specific training and conditioning sessions several times a week, so three lifting sessions is plenty. The basic setup is below. Feel free to move the days around but don’t train upper or lower body on consecutive days.
9to5strength
9to5strength
Workout Programs
The workouts revolve around Four Key Lifts: - Back Squat - Deadlift - Bench Press - Overhead Press Beyond that I personally recommend Four Assistance Lifts: - Back Squat - Romanian Deadlift - Bent Over Row - Chin Ups/Pull Ups You can throw in additional assistance work as you feel like it, but generally only three exercises per day. Bodybuilder, Types Of Squats, Strong Guy, 6 Week Challenge, Calf Exercises, Build Muscle, Kettlebell, Biceps
Bodybuilder
Types Of Squats
Strong Guy
6 Week Challenge
Calf Exercises
Build Muscle
Kettlebell
Biceps
The workouts revolve around Four Key Lifts: - Back Squat - Deadlift - Bench Press - Overhead Press Beyond that I personally recommend Four Assistance Lifts: - Back Squat - Romanian Deadlift - Bent Over Row - Chin Ups/Pull Ups You can throw in additional assistance work as you feel like it, but generally only three exercises per day.
9to5strength
9to5strength
Workout Programs
Smolov is a 13 week weightlifting program used to increase your strength in the Back Squat. It is recommended that you complete this routine only if your back squat has reached a plateau. This is a very intense program that will see you squatting up to four times a week with little in the way of accessory work. You need to be on top of your diet, recovery and sleep in order to maximise the effectiveness of the program. Squat Program, Diet
Squat Program
Diet
Smolov is a 13 week weightlifting program used to increase your strength in the Back Squat. It is recommended that you complete this routine only if your back squat has reached a plateau. This is a very intense program that will see you squatting up to four times a week with little in the way of accessory work. You need to be on top of your diet, recovery and sleep in order to maximise the effectiveness of the program.
9to5strength
9to5strength
Workout Programs
German Volume Training (GVT) was popularised by the late great Charles Poliquin back in 1996, though the practice of volume training has been around far longer. The main principle is to use time under tension (TUT) to elicit muscle growth, by attempting 10 sets of each exercise. It’s known for being one of the best ways to put on mass quickly, and trainees can see 5-10 lbs of muscle over 1-2 months. Training Programs, German Volume Training, Gym Training, Muscle, Exercise, 2 Months, Ejercicio, Excercise
Training Programs
German Volume Training
Gym Training
Muscle
Exercise
2 Months
Ejercicio
Excercise
German Volume Training (GVT) was popularised by the late great Charles Poliquin back in 1996, though the practice of volume training has been around far longer. The main principle is to use time under tension (TUT) to elicit muscle growth, by attempting 10 sets of each exercise. It’s known for being one of the best ways to put on mass quickly, and trainees can see 5-10 lbs of muscle over 1-2 months.
9to5strength
9to5strength
Workout Programs