Push: dips, push-ups, DB bench/incline/press, triceps extensions/pushdowns The three categories to choose from are: push, pull and single leg/core. If you are too weak to get all the reps (chin-ups/pull-ups for example) then simply choose a SECOND movement to complete the total reps. Perform 50-100 total reps (do whatever sets you want to perform - that doesn't matter) of each exercise. All percentages are based on that training max.Įach day perform ONE exercise from each category listed below.
The program is set up the same way – taking 90% of your max and working up slowly. Squat – 5/3/1 sets/reps, 5x5 First Set Last ( or FSL)
Apple numbers templates lifting full#
Full body strength routines are the best way for novice lifters to quickly get strong, provided the program is not idiotic (i.e.You perform a full-body routine, three days a week.It's a subtle, easy way to add in some extra work on the main lifts without compromising the program or the philosophies it was built upon. Below is one beginner modification that's permissible, and effective. One of the worst things a young lifter can do is take advice from other beginners on message boards – they usually have all the advice and none of the experience. Now if you're a beginner and are working out without any guidance whatsoever, it's probably best to just stick with the basic program. Of course, if you're a trainer and are using the program with a novice athlete or someone new to training, simply use your experience to make whatever changes are required – though there shouldn't be many. Generally, I tell everyone to just do the 5/3/1 program as is, regardless of training age.
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