There are many variations that can be done such as the following:. As the name suggests, the only addition is that each day, some exercises are performed for the arms.
The three workouts you need to perform in a week:. A variant that became famous on reddit :. Greyskull LP Probably one of the best beginner programs to increase strength and muscle mass. The advantages are It gets your muscles to momentary exhaustion at a higher rep range, which will stimulate better hypertrophy growth. Geared toward novice runners, this program takes a "gentle approach" towards gradually building volume towards a final 10k run.
Explained in more detail here, this is a great program for individuals that have signed up for a 10k race and are looking to prepare for…. If you're looking to build out your work capacity for deadlifts, this is a great option. This is either an 11 or…. Kyle Risley founded Lift Vault in to make finding great powerlifting programs easier.
Since then, the site has grown to include hundreds of programs for strength, bodybuilding, Olympic weightlifting, and more. He currently lives in Massachusetts and continues to compete in powerlifting. Can I do 10 sets of 1 rep throughout the day? Can I start with those and work toward bodyweight chins? Related Posts Jonnie Candito Linear Program Spreadsheet The Candito Linear Program is a great strength program with 3 different variations that will rapidly add pounds on the bar for beginner and intermediate lifters alike.
Korte 3x3 Spreadsheet Developed by Stephan Korte, the 3x3 program is a two-phased powerlifting program: one high volume, one heavy weight. These could be placed anywhere in the week, ideally with at least 48 hours separating them.
The basic concept of getting stronger is to lift more weight every few sessions. With Greyskull you should start with a weight you are likely to fail at between 8 and 10 reps. For example, failing to complete 3 sets of 5 reps on the bench press with kg would mean dropping back to 90kg the next session, and working back each session to Now that you have the basic program, you can customise the sessions to suit your needs by adding exercises where you see fit.
Olympic lifts should be limited to a handful of singles. In Greyskull both push ups and chin ups are targeted as higher volume exercises. With the frequency method the aim is to spread sets of the exercise across the day with the goal of minimising fatigue. With the ladder method the reps increase from 1,2, In both cases you should train these days per week and the goal is to complete more reps of the exercise each week in a steady progression.
For example, completing five sets of 10 push ups Monday to Saturday, taking Sunday off, then completing five sets of 11 push ups the following week. That will mean a total of push ups in week 1 and push ups in week two. If you are completing body-weight chin ups or pull ups, an alternative strategy is the Ladder method.
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