WORKOUT SUMMARY
| Main Goal | Increase Strength |
| Workout Type | Split |
| Training Level | Beginner |
| Program Duration | 8 weeks |
| Days Per Week | 5 |
| Time Per Workout | 60 minutes |
| Equipment Required | Barbell, Cables, Dumbbells, Machines |
| Target Gender | Male & Female |
|
Recommended Supps |
Protein Multivitamins Creatine BCAAs (optional) |
Main Goal: Increase Strength
Workout Type: Split
Training Level: Beginner
Program Duration: 8 weeks
Days Per Week: 5
Time Per Workout: 60 minutes
Equipment Required: Barbell, Cables, Dumbbells, Machines
Target Gender: Male & Female
Recommended Supps:
Multivitamins
Creatine
BCAAs (optional)
Workout Description
This 8-week program is crafted to enhance strength across your entire body. While it incorporates foundational compound movements, it isn’t solely focused on powerlifting. The aim is to progressively lift heavier weights across all major muscle groups.You'll be training five days per week, and each session is designed to be time-efficient, typically lasting under an hour. The workouts predominantly utilize barbells and dumbbells, but there may also be machine exercises included. If certain equipment isn't available, suitable alternatives are recommended to ensure you can still effectively work those muscle groups.
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Some FAQ’s Before We Start
Who are these workouts for?
These workouts are tailored for beginners and intermediate lifters looking to prioritize strength gains. While advanced lifters and competitive powerlifters may not experience as much progress, they can use this program to introduce variety into their routine.
Will this program help me build muscle or lose fat?
The primary focus of this program is strength development. While you may notice some changes in body composition, especially with a supportive nutrition plan, fat loss and muscle gain will largely depend on your overall fitness regimen, including cardio activities.
Can I substitute exercises?
The core lifts at the beginning of each workout are integral for tracking progress, so they shouldn’t be substituted. However, for secondary exercises, substitutions are acceptable if you lack specific equipment. Just ensure that the replacement exercises target the same muscle groups effectively.
Can I modify the workouts to fit my schedule?
While reducing rest times between sets is acceptable, it’s not recommended to combine workouts or condense training days. The program is designed for efficient, effective training with adequate recovery time for each muscle group.
Can I add more exercises to target specific muscles?
If your primary goal is muscle hypertrophy for specific muscle groups, you might want to consider a different training program. Strength training and hypertrophy training have different focuses. Additional exercises are generally discouraged, except for incorporating dedicated ab workouts if desired.
Max Out on These Lifts
Understanding your starting point is crucial for maximizing strength gains effectively. This can be achieved through a structured approach of maxing out on key lifts like Squats, Bench Press, Deadlifts, Standing Barbell Press, and Bent-Over Barbell Rows over the course of a week. It's important not to overlap these max-out days to ensure that the strength assessment for each lift remains accurate. A recommended warm-up protocol involves three to five sets of increasing weights, followed by three singles at progressively heavier loads to determine your maximal lifting capacity. The weight you successfully lift at the highest intensity signifies your maximum, providing valuable insights for tailoring your subsequent training programs.
Incorporating recommended warm-up routines, such as the 15-Minute Warm-Ups, can further optimize performance while reducing the risk of injuries during intense lifting sessions.
- Squat
- Bench Press
- Deadlift
- Standing Barbell Press
- Bent-Over Barbell Row
An example of maxing out for a squat may look like this:
- 95 pounds x 5 reps
- 135 pounds x 5 reps
- 185 pounds x 3 reps
- 205 pounds x 3 reps
- 225 pounds x 1 rep
- 245 pounds x 1 rep
- 255 pounds x 1 rep
The weights listed are only examples. The weight you use could be lighter or heavier. Find those numbers and log them because you’ll need them.
Workouts
In terms of lifting, the program involves maxing out on specific lifts at the beginning of each workout session. After warming up adequately, you'll proceed with five working sets using the same weight, calculated as a percentage of your maximum lift. This percentage varies each week according to the prescribed schedule. The chart below outlines the weight percentages and sets/reps for each week:
| Week | Sets/Reps Percentages |
|---|
| Week 1 | Max Out Week (establish baseline) |
| Week 2 | 5 sets of 4 reps at 80% of max |
| Week 3 | 5 sets of 3 reps at 85% of max |
| Week 4 | 5 sets of 2 reps at 90% of max |
| Week 5 | 4 sets of 4 reps at 80% of max |
| Week 6 | 4 sets of 3 reps at 85% of max |
| Week 7 | 4 sets of 2 reps at 90% of max |
| Week 8 | Max Out Week (retest) |
During the eighth week, you'll retest all five lifts to measure progress since the initial assessment. Improvement in lift performance should be evident, although the extent may vary among individuals and lifts. Some lifts might show more improvement than others, which is normal.
The following workouts outline the training routine for the subsequent seven weeks following the initial max-out week.
Monday - Squat Focus
Squat: Follow the prescribed sets and reps based on the weekly chart you've set up.
| Exercise | Sets | Reps |
| Front Squat | 3 | 5 |
| Bulgarian Split Squat | 3 | 8 |
| Bulgarian Split Squat | 3 | 8 |
Front Squat: 3 sets of 5 reps
Bulgarian Split Squat: 3 sets of 8 reps
Leg Extension: 3 sets of 8 reps
Tuesday - Bench Press Focus
Bench Press: Follow the sets and reps according to your weekly plan.
| Exercise | Sets | Reps |
| Incline Bench Press | 3 | 5 |
| Dumbbell Fly | 3 | 8 |
| Tricep Dips | 3 | 8 |
Incline Bench Press: 3 sets of 5 reps
Dumbbell Fly: 3 sets of 8 reps
Tricep Dips: 3 sets of 8 reps
Wednesday - Deadlift Focus
Deadlift: Follow the sets and reps as per your weekly progression chart.
| Exercise | Sets | Reps |
| Good Mornings | 3 | 5 |
| Lying Leg Curl | 3 | 8 |
| Walking Lunge | 3 | 8 |
Good Mornings: 3 sets of 5 reps
Lying Leg Curl: 3 sets of 8 reps
Walking Lunge: 3 sets of 8 reps
Thursday - Standing Barbell Press Focus
Standing Barbell Press: Follow the sets and reps based on your weekly plan.
| Exercise | Sets | Reps |
| Front Raise | 3 | 5 |
| Seated Lateral Raise | 3 | 8 |
| Rope Tricep Extension | 3 | 8 |
Front Raise: 3 sets of 5 reps
Seated Lateral Raise: 3 sets of 8 reps
Rope Tricep Extension: 3 sets of 8 reps
Friday - Bent-Over Barbell Row Focus
Bent-Over Barbell Row: Follow the sets and reps as indicated in your weekly chart.
| Exercise | Sets | Reps |
| Pull Up or Lat Pull Down | 3 | 5 |
| Rear Lateral Raise | 3 | 8 |
| Incline Dumbbell Curl | 3 | 8 |
Pull Up or Lat Pull Down: 3 sets of 5 reps
Rear Lateral Raise: 3 sets of 8 reps
Incline Dumbbell Curl: 3 sets of 8 reps
This workout plan ensures a balanced focus on major muscle groups throughout the week, promoting strength development and overall muscle engagement. Adjust the weights and reps as needed based on your fitness level and progression. Don't forget to incorporate warm-ups and cool-downs into your sessions for optimal performance and recovery.
Nutrition Guidelines
For effective support of your strength-building goals, it’s crucial to maintain a balanced diet. Here are some recommended daily macronutrient goals:
- Protein: Consume between 0.75 to 1 gram per pound of body weight.
- Fats: Aim for around 0.5 grams per pound of body weight.
- Carbs: Consume about 1 gram per pound of body weight.
- Water: Stay hydrated by drinking at least 1 gallon of water daily.
You can distribute these nutrients across 5-6 meals for better digestion and absorption or condense them into three larger meals based on your preference and schedule.
Recovery Strategies
Optimal recovery is essential for maximizing your progress. Consider incorporating the following recovery techniques into your routine:
- Massages: Regular massages can aid in muscle recovery and relaxation.
- Foam Rolling: Use a foam roller to relieve muscle tension and improve flexibility.
- Stretching: Perform stretching exercises to maintain flexibility and prevent injuries.
- Percussive Gun Treatments: Percussive therapy tools can help with muscle soreness and stiffness.
- Sleep: Ensure you get sufficient sleep every night, as quality rest is crucial for muscle repair and growth.
Post-Program Options
Upon completing the eight-week program and retesting your lifts, you have several options based on your goals:
Repeat the Program: Consider running the program again to further enhance your strength gains.
Transition to a New Program: If you have different fitness objectives, you may switch to a program tailored to those goals.
Share Your Progress: We encourage you to share your achievements and experiences in the comments section, fostering a supportive community of fitness enthusiasts.
By following these nutrition guidelines, prioritizing recovery strategies, and planning your next steps thoughtfully, you can continue progressing towards your fitness aspirations effectively.
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