<h2 style="margin-left: 0px!important;">nSuns 531 Program</h2>nSuns 531 is Reddit’s most popular weight training programs, proven for its effectiveness in helping lifters put on significant muscle and strength using a high volume and linear periodization approach. nSuns program is also highly customizable, with 4 day, 5 day and 6 day per week versions (all available on Boostcamp App).<h2 style="margin-left: 0px!important;">nSuns App (Official)</h2>Boostcamp partnered with the creator of nSuns (Cody, who prefers to remain anonymous) to digitize nSuns from spreadsheets into our free app format. On Boostcamp, you can run Boostcamp with easy 1RM onboarding, auto weight progressions, exercise guidance, and progress tracking.<h3 style="margin-left: 0px!important;">How to use nSuns app on Boostcamp?</h3><ol><li>Pick an nSuns variation<ul><li>4 days/week (best for those new to nSuns)</li><li>5 days/week (if you have 2-3 months of nSuns training)</li><li>6 days/week Squat Focus (if you can handle 5 days/wk and want to focus on squat)</li><li>6 days/week Deadlift Focus (if you can handle 5 days/wk and want to focus on dealift)</li></ul></li><li>Training Max (TM) onboarding<ul><li>Input your TM, which should be ~90% of your current 1 Rep Max (1RM) for your compound exercises</li><li>If you don't know your 1RMs, use the built-in 1RM calculator to help you estimate.</li></ul></li><li>Compound exercises on nSuns<ul><li>Boostcamp will automatically give you target reps and weight based on your TM. Use the app to complete the reps.</li><li>Boostcamp will automatically increase your TM for next week based on how you do on the 1+ sets.</li></ul></li><li>Accessory exercises on nSuns<ul><li>You can add your own accessory exercises to increase muscle and bring up lagging body parts.</li></ul></li></ol><hr><h2 style="margin-left: 0px!important;">nSuns Common Questions</h2><h3 style="margin-left: 0px!important;">Why nSuns 531?</h3>nSuns will help a lifter make serious progress in the big four compound exercises–squat, bench, deadlift, and overhead press–while also adding muscle mass using a high volume training approach.nSuns is a linear progression program that increases in weights on compound exercises on a weekly basis. You have the flexibility to add your own isolation exercises for hypertrophy.<h3 style="margin-left: 0px!important;">Who is nSuns program for?</h3>nSuns is for novice and intermediate lifters, i.e. those with at least 6 months of consistent training experience and basic proficiency in the compound exercises.If you're a complete beginner, check out the <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/greg-nuckols-beginner-program">Greg Nuckols Beginner Program</a> on Boostcamp. If you are a novice lifter and prefer a lower volume, more muscle focused program, check on <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/cody-lefever/gzcl-program-gzclp">GZCL Program</a> on Boostcamp.<h3 style="margin-left: 0px!important;">How long is each nSuns workout?</h3>Given the high volume nature of the program, expect to be in the gym for 1-2 hours per session.<hr>Read the full <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/nsuns-531-powerlifting-program">nSuns Guide and FAQ</a> for detailed app walkthrough, FAQ, and reviews.

nSuns

Reddit PPL is designed for novice and early intermediate lifters who want a 6-day per week Push Pull Legs split to pack on significant strength and muscle.Created by redditor Metallicapda, Reddit PPL gained fame as an effective powerbuilding program, with proven results by thousands of Redditors and lifters across the internet.Reddit PPL appReddit PPL is free on Boostcamp App, with 1RM onboarding, auto weight progressions, exercise video guidance, and progress tracking. Boostcamp is the all-in-one super app for weight training.Why do Reddit PPL workout?Reddit PPL combines linear progression (weekly weight increases) for compound exercises (squat, bench, deadlift, overhead press, rows), along with higher rep bodybuilding style with isolation exercises.Who is Reddit PPL for?Reddit PPL is designed for novice and early stage intermediate lifters. Ideally you would have at least 6 months of consistent training experience and basic proficiency in the compound exercises. If you're a complete beginner, check out other programs on Boostcamp like the <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/greg-nuckols-beginner-program">Greg Nuckols Beginner program</a>.Reddit PPL Schedule Examples<ul><li>Monday — Push Tuesday — Pull Wednesday — Legs Thursday — REST Friday — Push Saturday — Pull Sunday — Legs</li><li>Monday — Push Tuesday — Pull Wednesday — Legs Thursday — Push Friday — Push Saturday — Legs Sunday — REST</li></ul>Scroll down below for specific Reddit PPL workout details.How to progress weights for main compound exercises?The weight progressions for compounds will be automatically calculated for you in the Boostcamp App. The Reddit PPL progression logic is as followed:<ul><li>Add 5 lb / 2.5 kg for upper body compounds (bench, row, overhead press)</li><li>Add 5 lb / 2.5 kg for squats</li><li>Add 10 lg / 5 kg for deadlifts</li></ul>How to progress for accessory exercises on Reddit PPL?Once you can hit all the prescribed sets and reps with good form, add a small amount of weight. Accessories are more about mind muscle connection.How to eat on Reddit PPL?There is no one-size-fits-all meal plan that is specifically designed for Reddit PPL workout program. In general, you should be eating at a calorie surplus with a high protein diet to help fuel the high demands of the Reddit PPL split. You should also ensure that your sleep is on point (7+ hours daily).How long to rest between Reddit PPL sets?In general, rest 2-5 minutes for compounds, and 1-3 minutes for isolation exercises. Take as long as you need to recover for full strength, especially on power days where you seek to maximize the weight you lift.What to do if you fail compound exercises on Reddit PPL?If you fail the main compound exercise of the workout, ignore the weight progression and aim to complete the same workout's weights next session.Diagnose why you failed. Are you getting good recovery–calorie surplus, high protein diet, and good sleep, low stress? Do you need a deload week? If you've been training hard for 4+ consecutive weeks, take a lighter week to recover.If you fail over several weeks even after all those adjustments, go to Program Settings and lower your 1RM by 10% and ramp weights again.Other questions for Reddit PPL?Read the full Reddit PPL App &amp; Program Guide <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/reddit-ppl">here</a>.

Reddit PPL

<h2 style="margin-left: 0px!important;">Strong Curves</h2>Strong Curves: Bootyful Beginnings is a beginner routine designed specifically for women who want to build a strong, curvy body. This program has a mix of bodyweight and barbell/dumbbell exercises. Designed by Bret Contreras, who is a Sports Science PhD and a long-time trainer who has helped thousands of women build a better body. In addition to the <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.amazon.ca/dp/1936608642?linkCode=gs2&amp;tag=noonta20-20">Strong Curves book</a>, Bret has published <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.amazon.com/dp/1628603461?tag=noonta-20">Glute Lab</a> book, which is one of he most comprehensive books on strength training for women and glute training.If you want to train virtually with Bret, check out <a target="_blank" rel="noopener noreferrer nofollow" href="https://https://bootybybret.com/">Booty By Bret</a> for his strength and conditioning digital subscription program that includes up to 5 workouts per week, a comprehensive exercise library, and a community support group.Strong Curves on Boostcamp AppStrong Curves is completely free on Boostcamp App, which contains a library of free popular weight training programs with the mission to make evidence-based training accessible to everyone, not just those who can afford it. <h2 style="margin-left: 0px!important;">Strong Curves FAQ</h2><h3 style="margin-left: 0px!important;">What is Strong Curves?</h3>Strong Curves: Bootyful Beginnings, written by Bret Contreras, is a popular 3X per week beginner gym routine specifically designed for women. The program requires access to commercial gym equipment like barbells, dumbbells, and machines.<h3 style="margin-left: 0px!important;">Strong Curves Results</h3>Hundreds of thousands of women have transformed their body by following Strong Curves. You can scroll down to find written reviews of Strong Curves program by Boostcamp users. You can also find tons of Strong Curves before and after on Bret Contreras' website and IG.<h3 style="margin-left: 0px!important;">Strong Curves Workout</h3>Strong Curves routine is 3x per week, with ~45-60 min per workout. Each workout starts with a glute exercise, such as glute bridge and glute march. The workouts then move to exercises for your back, legs, shoulders, and core. Every Strong Curves workout is a full body workout to develop a balanced physique, with a focus on glute development.<h3 style="margin-left: 0px!important;">Strong Curves Reddit</h3>You can learn more about Strong Curves on various subreddits, like r/fitness, r/xxfitness, and r/strongcurves. They're all excellent resources for science-based training.<h3 style="margin-left: 0px!important;">Strong Curves PDF</h3>You can find Strong Curves PDF on <a target="_blank" rel="noopener noreferrer nofollow" href="http://liftvault.com">liftvault.com</a> and many other websites. You can also follow Strong Curves app on <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/">Boostcamp App</a>, with easy workout logging and video exercise demos.<h3 style="margin-left: 0px!important;">Strong Curves App</h3>Strong Curves is completely free on Boostcamp App, the last lifting app you'll ever need. You'll be able to easily start Strong Curves with workout tracking, video exercise demos, and training analytics.Boostcamp is not affiliated with Bret Contreras. You can also find Strong Curves in spreadsheet or PDF format on other websites. For more info on Bret's training programs, online coaching, and products visit <a target="_blank" rel="noopener noreferrer nofollow" href="https://bretcontreras.com">https://bretcontreras.com</a>.

Strong Curves: Bootyful Beginnings

<h2 style="margin-left: 0px!important;">Dumbbell PPL Routine</h2>Dumbbell PPL (Push, Pull, Legs) is a beginner dumbbell routine that only uses dumbbells and a pull up bar. If you have limited access to equipment or you're always constantly in small hotel gyms, this program is perfect for you.The Dumbbell PPL workout program is primarily designed for hypertrophy (muscle building), but you'll gain strength as well. This program gained immense popularity on Reddit and was created by u/gregariousHermit.<h3 style="margin-left: 0px!important;">Dumbbell PPL App</h3>Dumbbell PPL is free on Boostcamp App, the last lifting app you'll ever need. You'll be able to easily follow Dumbbell PPL workouts with weight tracking, exercise video demos, and training analytics.<h3 style="margin-left: 0px!important;">Dumbbell PPL Required Equipment</h3><ul><li>Dumbbells: You will need adjustable dumbbells or a range of lighter to heavier dumbbells. Dumbbell PPL is not practical if you only have a single pair of dumbbells.</li><li>Bench: Ideally you would have an adjustable bench to do incline flyes on push days, but it is not a deal breaker. If you only have a flat bench, replace incline with flat flyes.</li><li>Pull-up bar: Every hotel gym should have a place to do pull-ups. If you're working out at home, buy yourself a simple door-mounted bar.</li></ul><h3 style="margin-left: 0px!important;">Dumbbell PPL Routine</h3>Push Day<ul><li>Chest Dumbbell Press</li><li>Incline Flyes</li><li>Arnold Press</li><li>Overhead Tricep Extension</li><li>Hanging Leg Raise</li></ul>Pull Day<ul><li>Pull-ups</li><li>Bent-over Row</li><li>Reverse Fly</li><li>Shrug</li><li>Bicep Curl</li><li>Hanging Leg Raise</li></ul>Legs Day<ul><li>Goblet Squat</li><li>Lunge</li><li>Single Leg Deadlift</li><li>Calf Raise</li><li>Hanging Leg Raise</li></ul><h3 style="margin-left: 0px!important;">Dumbbell PPL Progression</h3><ul><li>For each set, do as many reps as possible, but no more than 12 reps per set. Rest ~90 seconds between each set to ensure proper recovery.</li><li>If you are able to complete all 3 sets for 12 reps of an exercise, then increase to the next available weight next workout.</li><li>If you use the same weight and reps on an exercise for three straight workouts without being able to increase weight, deload the weight for that exercise by two weight increments (~10%) the next workout and work your way back up.</li><li>For pull-ups and hanging leg raises, start with just your bodyweight. If those get too easy, add a dumbbell between your feet. If pull-ups are too hard, try negative pull-ups or break up the rep targets into more sets.</li></ul><h3 style="margin-left: 0px!important;">Dumbbell PPL Schedule</h3>How often you do Dumbbell PPL is up to you and the speed at which you can recover. It is important to stay consistent so you can make progress. At minimum, it is recommended that you do Dumbbell PPL workouts a minimum of 4 days per week, or a max of 6 days per week.<h3 style="margin-left: 0px!important;">6 Day Dumbbell PPL</h3>Monday - Push Tuesday - Pull Wednesday - Legs Thursday - Push Friday - Pull Saturday - Legs Sunday - Rest<h3 style="margin-left: 0px!important;">4 Day Dumbbell PPL</h3>Monday - Push Tuesday - Pull Wednesday - Legs Thursday - Rest Friday - Push Saturday - Pull Sunday - Legs Next Monday - Rest Next Tuesday - Push ...<h2 style="margin-left: 0px!important;">Dumbbell PPL Common Questions</h2><h3 style="margin-left: 0px!important;">Dumbbell PPL vs Dumbbell Stopgap</h3>Dumbbell PPL is more of a bodybuilding style program with a Push Pull Legs 3-day split. Dumbbell Stopgap is more of a full body 2-day split (workout A and workout B). Both are good dumbbell focused programs that require adjustable dumbbells.<h3 style="margin-left: 0px!important;">Dumbbell PPL results</h3>Thousands of new lifters have used Dumbbell PPL to build muscle and strength. This program is by no means a replacement for routines that include barbells and machines, but it works well for beginners with limited equipment. To see results, scroll down below for reviews on search "dumbbell PPL reddit" to see more detailed reviews by lifters who've used the program.<h3 style="margin-left: 0px!important;">PPL Dumbbell Workout</h3>PPL Dumbbell Workouts are split into 3 days: Push Day, Pull Day, and Leg Day. As each day focuses on a part of the body, you can run this routine with no or minimal rest in between. Therefore, you should aim to train 5-6 days a week for best results. <h3 style="margin-left: 0px!important;">No pull-up bar?</h3>It is highly recommended that you gain access to a pull-up bar. You can buy one off Amazon for less than $100. If you really can't get a pull-up bar, you can try using a stable table to perform a row instead.<h3 style="margin-left: 0px!important;">What to do after Dumbbell PPL</h3>We recommend doing a beginner full gym program like GZCL Program, r/Fitness Basic Beginner Routine (3x5), or Greg Nuckols Beginner Program, or 5/3/1 for Beginners. You can find all these programs free on Boostcamp App. All these programs require access to barbells and some machines, but will yield better results as you become more advanced with lifting.

Dumbbell PPL

WHAT IS PHAT PROGRAM?PHAT (Power Hypertrophy Adaptive Training) is an intermediate level gym workout routine that combines elements of powerlifting and bodybuilding to help you build muscle size and strength. This popular training program was created by champion natural bodybuilder and powerlifter Dr. Layne Norton, who is a PhD in Nutritional Sciences. He is the co-founder of <a target="_blank" rel="noopener noreferrer nofollow" href="https://joincarbon.com/">Carbon Diet Coach</a> app and <a target="_blank" rel="noopener noreferrer nofollow" href="https://outworknutrition.com/">Outwork Nutrition</a> supplements.PHAT split is 5 days a week and involves training each muscle group twice per week. Each week starts with 2 days of upper body and lower body power training to build strength and explosiveness. After a 1 day rest, you start 3 consecutive days of hypertrophy (muscle building) training.PHAT training program:<ul><li>Monday: Upper Body Power </li><li>Tuesday: Lower Body Power </li><li>Wednesday: Rest</li><li>Thursday: Back &amp; Shoulders Hypertrophy </li><li>Friday: Lower Body Hypertrophy </li><li>Saturday: Chest &amp; Arms Hypertrophy</li><li>Sunday: Rest</li></ul>You can find the full PHAT workout execises and rep schemes below.PHAT FAQWhy should you do PHAT training program?The PHAT routine is created by Dr. Layne Norton and combines the benefits of powerlifting and bodybuilding together. PHAT integrates the development of maximal strength and power in the major barbell compound exercises along with hypertrophy based accessory exercises to build muscle.Who is PHAT workout for?PHAT workout is a hybrid program that develops both strength and muscle mass at the same time, which makes it suitable for bodybuilders, powerbuilders, or offseason powerlifters. PHAT is an intermediate to advanced level program, which means you should at least have 1-2+ years of consistent training experience under your belt before starting the program. Why? PHAT is highly intensive and physically demanding.If you're a newer lifter, you can check out some beginner to novice level lifting programs on Boostcamp like <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/alberto-nunez/alberto-nu-ez-upper-lower-program">Alberto Nunez 4-day Upper Lower</a>, <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/cody-lefever/gzcl-program-gzclp">GZCL Program</a>, <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/cody-lefever/gzcl-program-gzclp">5/3/1 for Beginners</a>, and many more.How to do PHAT program? How to progress on PHAT workout app?PHAT is a high volume routine that is very taxing on your body. It is normal to feel sore for the first few weeks as your body acclimates to the demand of the program.On upper and lower body power days, Boostcamp will auto-calculate your starting weights for compound lifts using your estimated 1 rep max (1RM) percentage during program onboarding. Start the PHAT program with conservative weights that you can do with good form.&nbsp;Then for future weeks, you’ll use linear progression on the compound lifts by adding ~5 lb (2.5 kg) once a week. Once you are able to complete all the target reps at the new weight, add weight again. If you fail to get all the reps for 2 weeks straight, decrease weight by 10%.On hypertrophy days, find a weight that you can do at the target reps at RPE 8-9 (or 1-2 reps shy of failure). When you are able to complete all the target sets and reps for two weeks in a row, then add the smallest weight incremental possible for the following week.How long is the PHAT program?There is no set length for the PHAT workout split. The length of the program will depend on your individual goals and progress. You should run the PHAT program for a minimum of 4 weeks.Some people may find that they are able to make progress on the PHAT program for several months or even years, while others may need to switch to a different program or make adjustments to their training in order to continue making progress.In general, it is a good idea to periodically reassess your goals and progress and make adjustments to your training and nutrition as needed.How to deload on PHAT program?You should generally deload on PHAT after every 4 week cycle to ensure your body recovers from the accumulated fatigue to prepare you for another hard training cycle.&nbsp;Deloads can be done in a variety of ways. The simplest is to continue the program but use 50-60% of the previous week’s weights. Or you could simply continue the program but only pick 2 of your favorite training days of the week and skip the rest.How to eat on PHAT program? PHAT meal plan? How to recover on PHAT?There is no one-size-fits-all meal plan that is specifically designed for the PHAT (Power Hypertrophy Adaptive Training) workout program. In general, you should be eating at a calorie surplus with a high protein diet to help fuel the high demands of the PHAT program. You should also ensure that your sleep is on point (7+ hours daily) while on PHAT split.PHAT program while cutting?The PHAT split is designed for a muscle building phase, and is generally not recommended for cutting (reducing weight and bodyfat). You may find yourself not recovering and burning out if you are on a calorie deficit. That said, it is certainly possible to use PHAT while cutting, but you need to make sure that your sleep is on point, life stressors are low, protein is high, and taking proper deloads.What is RPE in PHAT program?RPE stands for rating of perceived exertion. The RPE scales is from 0-10, with 10 being max effort (to failure), 9 being 1 rep from failure, 2 being 2 reps from failure, etc. This measures how close to failure you should be targeting for each set. For PHAT, the recommended RPE is 8-9, which means you should stop 1-2 reps shy of failure for every set.How long to rest between sets for PHAT?For heavy compound lifts, rest as long as it is required for you to feel at full strength, which generally means 3-5 minutes. For accessories, use 1-3 minutes as the general rule.How long does PHAT workout take?Each PHAT workout can take between 1-2 hours, depending on the length of your warmups and how long you rest between exercises.PHAT program app? App for PHAT workoutPHAT workout is free on <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/">Boostcamp</a>, the last lifting app you'll ever need. You'll be able to easily start PHAT app with 1RM onboarding, automatic weight progressions, workout tracking, and exercise demos. Boostcamp is not affiliated with Dr. Layne Norton. You can also find PHAT in spreadsheet or PDF format on other websites. For more info on Layne's training programs, online coaching, and products visit <a target="_blank" rel="noopener noreferrer nofollow" href="http://www.biolayne.com">www.biolayne.com</a>.

PHAT Workout Program

5/3/1 for Beginners is a popular variation of the 5/3/1 training methodology for beginners and novice lifters to dramatically increase their strength on the squat, bench, deadlift, and overhead press.Based on Jim Wendler's original <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.jimwendler.com/blogs/jimwendler-com/101065094-5-3-1-for-a-beginner">article</a>, 5/3/1 for Beginners is also freely available on the Reddit r/fitness wiki. This digitized program is intended to serve as a companion to Jim's article, so please read it.Be sure to check out <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.amazon.com/Forever-Simple-Effective-Programming-Strength/dp/0692858237/ref=pd_lpo_1?pd_rd_i=0692858237&amp;psc=1">5/3/1 Forever</a> book, which collects all of Jim's thinking on 5/3/1 with the latest training methods and over 50 different 5/3/1 training templates. Go to <a target="_blank" rel="noopener noreferrer nofollow" href="http://www.jimwendler.com">www.jimwendler.com</a> to learn more.5/3/1 for Beginners is free on Boostcamp App. You can also find other 5/3/1 templates like <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/jim-wendler/5-3-1-boring-but-big">5/3/1 Boring But Big </a>and <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/jim-wendler/5-3-1-building-the-monlith">5/3/1 Building the Monolith</a> in app format for free on Boostcamp. 5/3/1 FOR BEGINNERS APP INSTRUCTIONSSetting your Training MaxDuring app program onboarding, enter your Training Max (TM), which is ~90% of your current 1 Rep Max (1RM).If you don't know your 1RM, use the built-in 1RM calculator in Boostcamp App to estimate your 1RM. Be conservative with choosing your starting weights to ensure long-term progress.Using 5/3/1 on BoostcampEach program cycle lasts 3 weeks, with increasing intensity each week. 5/3/1 for Beginners is designed to be done for multiple cycles as long as you are able to make strength gains. You an run this program for multiple months.Adjusting your Training MaxOnce complete the 3 weeks, input new TM to start a new cycle. Generally speaking, below are the recommended increases to your TM for each new cycle:• Squat +10 lb / 5 kg • Deadlift +10 lb / 5 kg • Bench +5 lb / 2.5 kg • Overhead Press +5 lb / 2.5 kgFor the full 5/3/1 for Beginners program guide, click <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/5-3-1-for-beginners-app-program-guide">here</a>. 5/3/1 WORKOUT SCHEDULEDay 1 (Monday) Squat – 5/3/1, 5x5 Bench – 5/3/1, 5x5 AccessoriesDay 2 (Wednesday) Deadlift – 5/3/1, 5x5 Press – 5/3/1, 5x5 AccessoriesFriday Bench – 5/3/1, 5x5 Squat – 5/3/1, 5x5 AccessoriesSee below for more detailed 531 workout details. 5/3/1 for Beginners ACCESSORIESEach day perform 1 exercise from each category below. Perform 50-100 total reps total, with your preferred rep and set schemes (example: 8x10, 6x12, 5x15, 4x20). If you're too weak to get all the reps, then simply choose a 2nd movement to complete the total reps (example: chin-ups/pull-ups, DB bench/machine press).The 3 categories to choose from are: push, pull and single leg/core.Push: dips, push-ups, DB bench/incline/machine press, triceps extensions/pushdownsPull: chin-ups/pull-ups, inverted rows, rows (DB/BB/machine), face-pulls, band pull-aparts, lat pulldown, curlsSingle Leg/Core: any abdominal work, back raises, reverse hyperextensions, lunges, step-ups, Bulgarian one-leg squats, KB snatches, swings 5/3/1 for Beginners for FAQWhat is 5/3/1 for Beginners?The 5/3/1 workout template tailored for beginner lifters who are relatively new to barbell strength training. 531 for Beginners will help you rapidly increase strength in the big 4 compound movements–squat, bench, deadlift, overhead press–and help you build muscular size along the way.Who is 5/3/1 for Beginners for?531 for Beginners is for beginner to novice lifters who want to follow Jim Wendler's famous 5/3/1 training method, but isn't advanced enough yet for his intermediate templates. To follow this program, you should ideally already know how to perform the compound lifts with decent form. If you're a complete beginner, check out the <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/greg-nuckols-beginner-program">Greg Nuckols Beginner Program</a> on Boostcamp.Why do 5/3/1 for Beginners?531 for Beginners is incredibly effective for building strength and size, especially for beginners who are just starting out. There's no fluff in the program; there's no guessing as to whether the program has worked or not. You'll be stronger, bigger, and more technically proficient in the compound lifts at the end 531.How to do 5/3/1 for Beginners?You can do 5/3/1 for Beginners for free on Boostcamp App, with 1RM onboarding, auto weight progressions, exercise demos, and progress tracking. Or you can search on Google for a spreadsheet.Which 5/3/1 workout program is right for me?5/3/1 for Beginners progresses faster than other 531 templates (i.e. your maxes are increased on a 3 week basis with no planned deloads). This is because beginner and novice lifters can make gains faster than intermediate and advanced lifters. If you're still under 1 year of consistent barbell training, 5/3/1 for Beginners is for you.How to eat on 5/3/1 for Beginners?You should ideally be eating at a calorie surplus while on 531 for Beginners. This will allow you to make the fastest strength and size gains. Aim to eat a high protein diet comprised primarily of whole nutritious foods.5/3/1 for Beginners reviews and resultsYou can find 531 for Beginners reviews below or on Reddit r/weightroom. It is a popular programs that many lifters have used to gain size and strength.531 Workout App on Boostcamp5/3/1 for Beginners app is free on <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/">Boostcamp</a>, the last lifting app you'll ever need. Boostcamp is not affiliated with Jim Wendler. For more info on Jim Wendler's training philosophy, be sure to visit <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.jimwendler.com/">www.jimwendler.com</a> for his free writing, books, and store.

5/3/1 for Beginners

5/3/1 Boring But Big (BBB) is a popular variation of Jim Wendler's famous 531 method for intermediate lifters to gain size and strength. It focuses on high volume accessories to induce hypertrophy after the main strength sets.5/3/1 BBB is based on Jim Wendler's original <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.jimwendler.com/blogs/jimwendler-com/101077382-boring-but-big">article</a> and is also free on the Reddit r/fitness wiki. Be sure to check out Jim's <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.amazon.com/Forever-Simple-Effective-Programming-Strength/dp/0692858237/ref=pd_lpo_1?pd_rd_i=0692858237&amp;psc=1">5/3/1 Forever</a> book, which collects all of Jim's thinking on 5/3/1 with the latest training methods.5/3/1 BBB is free on Boostcamp App. You can also find other 5/3/1 templates like <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/jim-wendler/5-3-1-for-beginners">5/3/1 for Beginners</a> and <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/jim-wendler/5-3-1-building-the-monlith">5/3/1 Building the Monolith</a> in app format for free on Boostcamp. 5/3/1 BBB APP INSTRUCTIONSSetting your Training MaxDuring app program onboarding, enter your Training Max (TM), which is ~90% of your current 1 Rep Max (1RM). Be conservative with choosing your starting weights to ensure long-term progress.Using 5/3/1 on BoostcampEach program cycle lasts 4 weeks, with 3 weeks of increasing intensity, followed by 1 week of deload. 5/3/1 BBB is designed to be done for multiple cycles as long as you are able to make strength gains. You an run BBB for months and years.Adjusting your Training MaxOnce you complete 4 weeks, input new TM to start a new cycle. Generally speaking, below are the recommended increases to your TM for each new cycle:• Squat +10 lb / 5 kg • Deadlift +10 lb / 5 kg • Bench +5 lb / 2.5 kg • Overhead Press +5 lb / 2.5 kgFor the full 5/3/1 BBB program guide, click <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/531-boring-but-big-app-program-guide">here</a>. 5/3/1 BBB WORKOUT SCHEDULEDay 1 (Monday) Overhead Press – 5/3/1 Overhead Press or Bench Press – 5x10 Lat accessoriesDay 2 (Tuesday) Deadlift – 5/3/1 Deadlift or Squat – 5x10 Abs accessoriesDay 3 (Thursday) Bench Press – 5/3/1 Bench Press or Overhead Press – 5x10 Lat accessoriesDay 4 (Friday) Squat – 5/3/1 Squat or Deadlift – 5x10 Abs accessories 5/3/1 BBB PROGRAM FAQWhat is 5/3/1 BBB?5/3/1 Boring But Big (BBB) is perhaps the most popular of Jim Wendler's 5/3/1 training templates. Jim calls it the "most popular, effective, and brutal accessory plan". 531 BBB workouts start with the main strength compound exercise of the day, followed by 5 additional sets of 10 reps per set of the same exercise...hence the Big and Boring.Who is 5/3/1 BBB for?531 BBB is for intermediate lifters looking to gain both strength and size. This routine would be perfect for those who've completed a few cycles of <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/jim-wendler/5-3-1-for-beginners">5/3/1 for Beginners</a>, or another beginner/novice program on Boostcamp. You should already have a baseline level of technical proficiency in the compound exercises.Why do Wendler 5/3/1 BBB?5/3/1 BBB is for those intermediate lifters who want the fastest way to get strong, especially in the core compound movements. If you prefer more variety of exercises every workout, choose a different program. If you just care about the fastest way to gainz, then 531 Boring But Big is for you.Which 531 program is best for me? 5/3/1 for Beginners vs Building the Monolith vs BBB.If you’re relatively new to barbell weight training (&lt;1 year of consistent training experience), start with <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/jim-wendler/5-3-1-for-beginners">531 for Beginners</a>. This will allow you to make faster progress. If you are a novice to intermediate (1-2 years of consistent training experience), do 5/3/1 Boring But Big. If you are a late stage intermediate or advanced (2+ years of consistent training experience), do <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/jim-wendler/5-3-1-building-the-monlith">531 Building the Monolith</a>.What assistance exercises for 531 BBB?5/3/1 Boring But Big has built in accessories. Day 1 and 3 has lat work, and Day 2 and 4 includes abs work. Given the high volume of the compound movements, it is not recommended that you add more accessories.Stuck or plateaued on 5/3/1 BBB?If you stall on Wendler 5/3/1 BBB, assess whether it is just an off-day (poor sleep, didn't eat, stress) in which case continue to the next workout. If it happens for consecutive sessions, lower your Training Max in the app program settings to a more realistic number then continue.How much to eat on 531 BBB?531 Boring But Big is an incredibly physically demanding program. It is recommended that you eat at a calorie surplus, gaining 1-2% body weight per month. If you are cutting on 5/3/1 BBB, we recommend starting at a more conservative training max to not burn yourself out.5/3/1 BBB reviews and resultsYou can find 5/3/1 Boring but Big reviews below or on Reddit r/weightroom. It is a popular programs that many lifters have used to gain size and strength.5/3/1 BBB App on Boostcamp5/3/1 Boring But Big app is free on <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/">Boostcamp</a>, the last lifting app you'll ever need. This is 5/3/1 BBB App V2.1. Boostcamp is not affiliated with Jim Wendler. For more info on Jim Wendler's training philosophy, be sure to visit <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.jimwendler.com/">www.jimwendler.com</a> for his free writing, books, and store.

5/3/1 Boring But Big

5/3/1 Building the Monolith (BtM) was created by Jim Wendler, world renowned powerlifter and coach. BtM is designed for advanced athletes with many years of consistent training under their belt.Building the Monolith is a popular advanced program known for building size. BtM runs in 6 week cycles, with a basic weekly periodization on the main compounds movements–Squat, Bench, Deadlift, Overhead Press–of Medium/Light/Heavy intensity for 3 weeks, then repeats with an extra ~5 lbs for upper body lifts and ~10 lbs for lower body lifts in the last 3 weeks.There is A LOT of volume in the program for accessory lifts with 100 chins/facepulls/dips every Monday, 100 rows/curls every Wednesday, and 5x5 weighted chins, 100 facepulls/shrugs and widowmaker sets every Friday.To learn more about Jim's famous 5/3/1 training philosophy, be sure to check out his <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.amazon.com/Forever-Simple-Effective-Programming-Strength/dp/0692858237/ref=pd_lpo_1?pd_rd_i=0692858237&amp;psc=1">5/3/1 Forever</a> book, which collects all of Jim's thinking on 5/3/1 with the latest training methods (e.g., anchors and leaders) and over 50 different 5/3/1 training templates. Go to <a target="_blank" rel="noopener noreferrer nofollow" href="http://www.jimwendler.com">www.jimwendler.com</a> to learn more.5/3/1 BBB is free on Boostcamp App. If you're a novice or early stage intermediate lifter, check out <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/jim-wendler/5-3-1-for-beginners">5/3/1 for Beginners</a> or <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/jim-wendler/5-3-1-boring-but-big">5/3/1 Boring But Big</a>, which are also free on Boostcamp. 531 BTM PROGRAM INSTRUCTIONSSetting your Training Max for 5/3/1 BtM According to Jim Wendler, if you are smart, you should first run the program for 6 weeks with a lower than you think TM (85% of your 1RM). Assess how you feel, and increase or decrease your 1RM for the next training cycle.This means that when you are starting the program, enter ~85% of your actual 1RM in the Boostcamp program onboarding.Adjusting your Training Max after Week 3Once you're done Week 3, you need to manually adjust your 1RM in Program Settings, which will calculate your increased weights for the last 3 weeks of the program.Add 2.5-5 lbs (or 1-2.5 kg) for Bench Press and Overhead Press, and add 5-10 lbs (or 2.5-5 kg) for Squat and Deadlift. The increases are general guidelines and assume that you were able to complete all the sets and weights required in the first 3 weeks.Starting another cycle after week 6Once you complete 6 weeks of 531 BtM, you've completed one cycle of the program. To begin a new cycle, you can automatically do so in the app. Note that 5/3/1 BtM is an incredibly intensive program, and is generally not recommended to be done for back-to-back cycles without breaks. 531 BTM FAQDifference between 5/3/1 BBB &amp; Building the Monolith?Overall, 531 BtM is harder and even more physically demanding than 531 BBB. Trainees who've had experiences with both would recommend starting with 531 BBB, which can be run for many cycles back-to-back with great results. 531 BBB is aimed for advanced, highly dedicated lifters.How to eat on 531 Building the Monolith?531 BtM requires a lot of dedication in the gym and outside of the gym. This means that in terms of diet, you need to be eating right. Per Jim Wendler, he had athletes eating 1.5 pound of ground beef a day and a dozen eggs a day, along with other meals, for 6 weeks. Read his original article for details.5/3/1 Building the Monolith reviews and resultsYou can find 5/3/1 building the monolith reviews below or on Reddit r/weightroom. It is a popular advanced programs that people have seen incredible size and strength gains from.5/3/1 Building the Monolith app5/3/1 Building the Monolith app is free on <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/">Boostcamp</a>, the last lifting app you'll ever need. Boostcamp is not affiliated with Jim Wendler. For more info on Jim Wendler's training philosophy, be sure to visit <a target="_blank" rel="noopener noreferrer nofollow" href="http://www.jimwendler.com">www.jimwendler.com</a> for his writing, books, and store.

5/3/1 Building the Monolith

Written by <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.calgarybarbell.com/">Calgary Barbell</a>, this the 8 week version of the famous 16 Week program, which is widely regarded as one of the best intermediate powerlifting programs on the internet.It is a 4/day a week program with tons of weekly progressions based on exercise variations, frequency, volume, specificity, tempo, RPE, 1RM, and a range of accessory exercises.The program is split into 2 blocks lasting 4 weeks each, with increasing intensity to ultimately help you peak for a powerlifting competition at the end of 8 weeks.Program summary - 4 training sessions per week - Squat 3x per week - Bench 4x per week - Deadlift 3x per week - Combination of 1RM % and RPE to program load - Taper week if preparing for powerlifting meetAbout Calgary BarbellCalgary Barbell is a powerlifting coaching and content production team, focused on raising the standards across coaching and education in strength. Visit <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.calgarybarbell.com/">their website</a> to learn about their coaching, training programs (including Calgary Barbell app), and apparel.

Calgary Barbell 8 Week Program

Written by <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.calgarybarbell.com/">Calgary Barbell</a>, the 16 Week program is widely regarded as one of the best intermediate powerlifting programs on the internet. It is a 4/day a week program with tons of weekly progressions based on exercise variations, frequency, volume, specificity, tempo, RPE, 1RM, and a range of accessory exercises. The program is split into 4 blocks lasting a few weeks each, with increasing intensity to ultimately help you peak for a powerlifting competition at the end of 16 weeks.Program summary - 4 training sessions per week - Squat 3x per week - Bench 4x per week - Deadlift 3x per week - Combination of 1RM % and RPE to program load - Taper week if preparing for powerlifting meetAbout Calgary BarbellCalgary Barbell is a powerlifting coaching and content production team, focused on raising the standards across coaching and education in strength. Visit <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.calgarybarbell.com/">their website</a> to learn about their coaching, training programs (including Calgary Barbell app), and apparel.

Calgary Barbell 16 Week Program

Buy the original Starting Strength book on <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.amazon.com/Starting-Strength-Basic-Barbell-Training/dp/0982522738/ref=sr_1_1?crid=3OD0MBSJXM7GS&amp;keywords=starting+strength&amp;qid=1661595920&amp;sprefix=starting+strength%2Caps%2C175&amp;sr=8-1">Amazon</a> for the most comprehensive program guide.This program focuses on core compound lifts of squat, clean, press, bench, deadlift and chin-ups. The goal of this program is to add weight each and every time you lift, taking advantage of The Novice Effect that allows you to do so.The program is split into 2 different days - Day A and Day B - with the days alternative every other week. For example, week 1 will be A/B/A, week 2 will be B/A/B, week 3 will be A/B/A, and so on.This program has 3 phases. We recommend those new to strength training start in Phase 1 and for those with some strength training experience can start in Phase 2 or Phase 3. Determining starting weights<ol><li>Start with the bar</li><li>Add some weight</li><li>Perform a set of 5</li><li>Continue adding weight. Do another set. </li><li>Stop when the bar speed begins to slow. This is your starting weight. </li></ol>Rest time<ul><li>2 - 3 minutes if it was easy</li><li>5+ minutes if it was hard</li></ul>Stalling and hitting plateausIf you do not make progress for 3 consecutive workouts in a row, decrease weight by 10% and continue progression from the reduced weight

Starting Strength 

The Reddit Bodyweight Routine is a simple, full-body workout that can be done using only your bodyweight as resistance. It's designed to be performed 3 days per week, with at least one day of rest between workouts.Workout Structure of Recommended Routine:<ul><li>Warm Up<ul><li>Dynamic stretch</li><li>Joint prep</li><li>Movement Practice</li></ul></li><li>Strength Work<ul><li>6 exercises, done in 3 supersets to hit all your big muscle groups in your upper and lower body</li><li>3 exercises in a triplet to target your core (abs) strength</li></ul></li></ul>Equipment Required for Recommended Routine:<ul><li>Low bar/ gymnastic rings / study table to do row exercises</li><li>Pull-up bar/ rings / monkey bars to do pull-up exercises</li><li>Parallel bars / corner of kitchen counter / 2 sturdy chairs to do dip exercises</li></ul>Remember to listen to your body and only do as many reps as you can comfortably handle. As you get stronger and can hit the top end of the target rep range for all prescribed sets, you can switch to a more difficult exercise progression. Remember to take proper rest, eat a healthy diet, and sleep plenty while doing the RR.Read the full program guide at the link below for full program details.

Reddit's Bodyweight Fitness Recommended Routine

The Reddit Bodyweight Fitness Primer (or BWF Primer for short) is a 14-day exercise routine for complete beginners looking to exercise and build a fitness habit. It was created by members of the Reddit community, specifically by Nick E (u/Captain_Nachos).The BWF Primer provides a detailed day-by-day program over 2 weeks to help you get started with bodyweight fitness training, allowing you to start getting in shape, improve your physical fitness, and learn the fundamentals of resitance training. The BWF Primer is also the perfect program for those who are not yet ready for the Reddit Bodyweight Fitness Recommended Routine (RR). If it is proving too easy, you can go directly to the RR, which you can also find on Boostcamp App.It is highly recommended that you read the <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.reddit.com/r/bodyweightfitness/wiki/routines/bwf-primer/#wiki_nick-e.27s_bwf_primer_routine">Detailed Program Guide</a> linked below for a comprehensive overview of the program.

Reddit's Bodyweight Fitness Primer

Phrak's Greyskull Linear Progression Program (GSLP) is a popular beginner lifting program on Reddit and across the internet. It has an excellent balance of push and pull movements to help you develop a balanced physique. The program is 3X a week, with 2 alternating days of whole body training. Weights increase every workout on the compound movements–squat, bench, deadlift, rows, and chin-ups–with a mix of bodybuilding isolation exercises at the end of the workouts.Rules for GSLP:<ul><li>Make sure to warm-up before entering into your working sets</li><li>Last set is for As Many Reps As Possible (AMRAP) with good form</li><li>Progress with 2.5 lbs for upper body lifts and 5 lbs for lower body lifts (automatically in the app)</li><li>If final AMRAP set hits more than 10 reps, consider doubling the weight increase</li><li>If you cannot do weighted chin-ups, use assisted pull-up machines or negative chin-ups until you can do bodyweight chin-ups, then slowly add weight</li><li>If you fail to get 5 reps in the final AMRAP set, stay at the same weight as last time. If you fail again, then deload by 10% and increase again.</li><li>The program can be run for as long as it is effetive, but at least 6 weeks is recommended</li></ul>

Phrak's Greyskull LP

This is an outline for beginner athletes looking to learn and train in Olympic lifts by one of the greatest American Olympic weightlifting coaches ever. It was originally published on Glenn's blog in 2010, which is now defunct.

3 Day Beginner Olympic Weightlifting Program

The r/fitness Basic Beginner Routine 3x5 variation is a three-day routine with only five new movements. This routine is best framed as a “training wheels” routine. The primary goal is to be a simple, easy to follow routine that will help beginners get into the gym, start training with the standard barbell lifts, and build a habit of going to the gym consistently.Alternate between Workout A and Workout B, leaving one full day of rest between each day of lifting.Progression<ul><li>Add 2.5 lbs (1.25 kg) to the upper body lifts (Bench, Overhead Press, Row, Chin Up) each day you do the lift.</li><li>Add 5 lbs (2.5 kg) to the lower body lifts (Squat, Deadlift) each day you do the lift.</li><li>If you do more than 10 reps on your AMRAP set, add 5 lbs (2.5 kg) / 10 lbs (5 kg) instead.</li><li>If you fail to complete at least 15 total reps for a lift, deload by subtracting 10% from the weight the next time you do that lift.</li></ul>

r/Fitness Basic Beginner Routine

This program features a high frequency and high volume approach, training each major muscle group 2 times per week. This Arnold Schwarzenegger workout variation was featured in the book The New Encyclopedia of Modern Bodybuilding by Arnold Schwarzenegger and Bill Dobbins.

Arnold Schwarzenegger Volume Workout - Variation 1

Golden Six is an old school bodybuilding program, centered around six basic exercises, that Arnold Schwarzenegger routinely performed after moving to Munich in 1966 to win the major European bodybuilding championships.Golden Six RoutineSquat - 4 x 10Wide Grip Bench Press - 3 x 10Chin-Up - 3 x AMRAPBehind The Neck Overhead Press - 4 x 10Barbell Curl - 3 x10Bent Knee Sit Up 3-4 x AMRAPWhile this is often considered a beginner routine, it is really considered such due to the lack of exercise variations as you would typically find in "modern" programs. You perform the same exercises every workout, 3X a week.To some this may be boring. To some this program is like a beautiful math equation...The elegance of the program is its simplicity. By completing the squat, a horizontal pressing movement, a vertical pressing movement, chins, curls, and sit ups, the athlete is effectively training the entire body.Instructions- Choose starting weights conservatively, as you'll be doing these same exercises over and over again.- Use the first few sessions to understand the weights that you can comfortably perform for all the prescribed sets.- The goal of every movement is "mind muscle connection", not necessarily just about the weight- If you're contemplating whether or not to add weight on a lift, perform an AMRAP set on the final set of the exercise. If you can get more than 13 reps on the last set, then add 5 lbs / 2.5 kg. Otherwise keep the same weight.- You can run the program indefinitely

Golden Six

RAVAGE is an example program from Geoff Schofield's ebook: <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.verityfit.com/product-page/resurrecting-your-gains-finding-your-muscle-growth-formula">Resurrecting Your Gains: Finding Your Muscle Growth Formula</a>.We strongly recommend reading the ebook to learn evidence-based principles for training and nutrition, as well as to get the most out of the RAVAGE program. Audio-book is included.RAVAGE is a 6X per week hypertrophy program for intermediate lifters. This is a toned down version of Geoff's own training routine that he's done for the past year to make massive gains.Recommended Schedule<ul><li>Monday - Legs</li><li>Tuesday - Torso</li><li>Wednesday - Bro Day</li><li>Thursday - Legs</li><li>Friday - Torso</li><li>Saturday - Bro Day</li><li>Sunday - Rest</li></ul>Geoff's Programming notes for RAVAGE:Who is Ravage for?• RAVAGE is for intermediate level lifters to maximize hypertrophy using a 6x/week split• I don’t recommend RAVAGE for beginners who don’t have 1-2 years of solid training already, probably better to only be in the gym 3-4 days a week at that stage.How many sets to do?• 2-3 sets of something is probably the most common set range I write for custom plans. Start on the low side of that, and do the third set when you feel like you are recovering well. Can always autoregulate and go back down to 2 sets. If you’ve found you respond better to higher volumes in the past, 3-4 sets or even 3-5 might be viable especially for movements that are easier on the body.• Many exercises are done in supersets, which means you alternate between the two exercises. You can do these supersetted with minimal rest if you want, or rest between each movement. I prefer to rest to ensure set quality.How to progress on weights?• Use a double progression model whenever you can, that’ll be the simplest way. Double progression, also known as an "evolving rep range" is where instead of doing typical 5 sets of 5 reps, you might try to get 5 sets of 4-6 reps. When you can get six reps on all sets, you add the smallest amount of weight that you can, which should reduce the reps that you can get. Rinse and repeat.• You could use step loading for the smaller movements like lateral raises, or perhaps progress in range of motion on the chest supported row variations. This is where you stick with the same weight for longer than you really need to, before jumping up later.How to do "failure + partials" sets?• How to perform "failure + partials" sets. The goal is to pick a weight where you'll fail a few reps before the rep target, and then do partial reps (attempting full range of motion but failing). For example, if a failure + partial set has a target 12-15 reps, find a weight that you can take to failure for 8-12 reps, then add 2-3 reps with as much range of motion as possible.

Resurrecting Your Gains: Finding Your Muscle Growth Formula Ebook

RAVAGE

This 4-Day Upper Lower Program is designed by Alberto Nuñez, who is the head bodybuilding coach at 3D Muscle Journey. Alberto is an accomplished lifelong natural bodybuilder, having most recently won Mr. Universe at the 2022 WNBF.Alberto Nuñez designed this program to target your upper and lower body muscles twice a week. Additionally, there are 4 program variations for you to choose from, with each focused more on a specific muscle group.PROGRAM VARIATIONS<ul><li>Arms dominant (biceps, triceps, shoulders)</li><li>Torso dominant (chest, back, lats)</li><li>Quad dominant (quadriceps, thigh)</li><li>Glute-ham dominant (butt, hamstrings)</li></ul>4-DAY UPPER LOWER PROGRAM SCHEDULEArms dominant and torso dominant program variations:<ul><li>Upper Day 1 - Monday</li><li>Lower Day 1 - Tuesday</li><li>Upper Day 2 - Thursday</li><li>Lower Day 2 - Friday or Saturday</li></ul>Quad dominant and glute-ham dominant program variations:<ul><li>Lower Day 1 - Monday</li><li>Upper Day 1 - Tuesday</li><li>Lower Day 2 - Thursday</li><li>Upper Day 2 - Friday or Saturday</li></ul>WHY 4-DAY UPPER LOWER PROGRAM?90% of trainees progress the best on 4-day a week of training. This ensures the most optimal training to recovery ratio. 5 to 6 days a week requires a significant level of lifestyle changes that most people aren't ready for and the marginal returns are quite low if not detrimental.The 4-day upper and lower split is a popular program design that involves dividing the body into two main groups: the upper body and the lower body. The upper body includes muscles in the chest, back, shoulders, and arms, while the lower body includes muscles in the glutes, quads, hamstrings, and calves.In a 4-day upper/lower split, you would train the upper body muscles on two days of the week and the lower body muscles on the other two days. For example, you may do an upper body workout on Monday and Thursday and a lower body workout on Tuesday and Friday.The 4-day upper/lower split is a popular program because it allows you to train each muscle group with sufficient frequency and volume, while still allowing for enough recovery time between workouts. It is be an effective way to build muscle mass without spending excess days a week in the gym.HOW TO PROGRESS ON THE UPPER LOWER PROGRAM?<ul><li>For each exercise, start at a weight that you can do with good form at the lower end of the target rep range. Aim for the same weight across all sets.</li><li>Once you can hit all the sets at the high end of target rep range (doesn't have to occur on consecutive weeks), add the smallest weight increment possible and restart at the the lower end of the rep range</li><li>Follow the target RPE ranges. RPE 10 means 0 reps left in the tank, RPE 9 means you stop 1 rep shy of failure, RPE 8 means you stop 2 reps shy of failure, and RPE 7 means you stop 3 reps shy of failure.</li></ul>HOW TO EAT ON THE UPPER LOWER PROGRAM?<ul><li>Eat enough calories: To build muscle, you need to be in a calorie surplus, which means consuming more calories than you burn. How many calories you need will depend on your age, gender, weight, height, and activity level.</li><li>Bulking weight gain: Aim to gain 0.5 to 1.5% of your body weight per month, depending on if you are a beginner, novice, or intermediate lifter. In general, the more beginner, the faster you can progress and afford to gain.</li><li>Consume enough protein: Protein is essential for building and repairing muscle tissue. Aim for 0.7-1 gram of protein per pound of body weight per day as an optimal amount for muscle building.</li><li>Eat a variety of nutrient-dense foods: Focus on whole, unprocessed foods like vegetables, fruits, lean proteins, and complex carbohydrates. These provide the nutrients your body needs to build and repair muscle tissue.</li></ul>WHO IS ALBERTO NUNEZ?Alberto Nuñez first stepped on a competitive stage in 2007, and then the very next year he earned his pro status in virtually every major natural organization. Alberto won Mr. Universe at the 2022 World Natural Bodybuilding Federation (WNBF).Despite all this success, Nuñez claims his most successful accolade comes in the fact that he gets to be called Coach Nuñez. “My biggest thrill is that I was lucky enough to be one of the founders of Team 3DMJ. I can honestly say we as a team have changed this sport we love for the better. Everyday I am thankful that I get to be part of this movement, alongside Coach Helms, Loomis, Alberts and Valdez.”

Alberto Nuñez Upper Lower Program

KONG is a 12-week program to build savage size, designed with 3 blocks of 4 week chunks. The three 4-week blocks are separated by exercise selection, exercise order, and set and rep progression.Week 1-4: Volumizing5-day bodybuilding split that hits each body part twice a week. You'll be hitting weak points first, like triceps before delts and chest.This is a volumizing phase, which starts off with just a few sets per exercise with high reps in week 1, but steadily increasing load over the next 3 weeks. By the end of week 4, you'll be conditioned for high volume training.Week 5-8: PyramidsNow you'll reap the benefits of the high volume work from the previous block by focusing on compound lifts first before accessories.The compounds will be underload variations (like close grip bench and stiff leg deadlifts), which forces you to use less weight than the competition variation. The disadvantaged positions force you to train weaknesses in your compounds.The set and rep scheme is in a pyramid, which also forces you to use less weight by prioritizing volume and endurance work. This is a nasty muscle building combination.Week 9-12: Reverse PyramidNow that you're primed from the underload variations, in this block you'll move to overload variations, which prioritizes weight.In this phase you'll be doing the reverse pyramid set and rep scheme, which means prioritizing heavy weights for your first set, then lower load with high reps in later sets. By the end of this program, you'll look like you can scale the Empire State Building.

KONG: Savage Size in 12 Weeks

Created by Bryce Lewis and the team at The Strength Athlete (TSA), this is a popular 9-week training approach designed for intermediate lifters to peak effectively into a mock meet or actual competition. If used for the off-season, this program can be chained together and re-run multiple times.The first four weeks represent higher overall work and lower overall loading, designed to build training adaptions and muscle hypertrophy. We’ll deload on Week 5, shedding some fatigue and preparing for the next phase. Finally, we’ll peak with exposure to heavier loads, bringing out your best.This program is designed for athletes with around 2 years of experience in powerlifting. If you have less than 6 month's experience, we suggest the TSA Beginner Approach. If you have 1-2 years' experience, we suggest the TSA Intermediate Approach.Ideally, you are eating in a small to moderate caloric surplus, sleeping 7-10 hours per night, and stressing as little (or as predictably) as possible on this program.This program is a generalized approach, meaning we aren't targeting any individual athlete strength or weaknesses or problem solving strategies. If you like the program, consider working with a TSA coach to make sure training is continually tailored to you and your goals.Check out <a target="_blank" rel="noopener noreferrer nofollow" href="http://thestrengthathlete.com">thestrengthathlete.com</a> for more free programs, store, and coaching services.

TSA 9 Week Intermediate Approach

The Intermediate Bodybuilding Program is a five-day a week program based on the principles from the <a target="_blank" rel="noopener noreferrer nofollow" href="https://muscleandstrengthpyramids.com/">Muscle and Strength Pyramid: Training</a> book by Dr. Eric Helms, Andy Morgan, and Andrea Valdez. We highly recommend reading the book to learn science-based training and nutrition knowledge.Weekly schedule<ul><li>Day 1 - Lower Body</li><li>Day 2 - Upper Body</li><li>Day 3 - Lower Body</li><li>Day 4 - Push</li><li>Day 5 - Pull</li></ul>General guidelinesWarm up before you train so that your core temperature is raised.Rest for ~2-4 minutes for the main exercises; ~90-120 seconds for others.There is an optional deload week every fourth week. Follow the deload checklist to determine whether to deload.% of 1RM and RPE intensityRatings of Perceived Exertion (RPE) is based on reps you can do before failure. RPE 10 is max effort, meaining you can't do another rep before failure. RPE 9 is you can do 1 more rep before failure. RPE 8 is you can do 2 more reps, etc.Percentage of 1 Rep Max % is to help guide your loading in this program to estimate an RPE 8 for your first set. Use the same weight for your subsequent sets.Wave Loading Progression (Compound Exercises)Use 'wave loading' model for compound exercises in the target rep ranges of 3-5, 4-6, 6-8, and 8-12 reps.Start with a weight where you can complete the target sets at the top end of the rep range, without needing a spot and rarely hitting failure on the last set.For each successive week, increase the load by 5 lb (2.5 kg) and reduce the number of reps for each set by one. For rep ranges in 8-12, reduce reps by 2.Deload every fourth week if necessary by reducing sets by 1/3 and using the lowest weight and reps used over the previous 3 weeks.Example - 3 sets of 3-5 reps:<ul><li>Week 1: 180 lbs, reps 5,5,5</li><li>Week 2: 185 lbs, reps 4,4,4</li><li>Week 3: 190 lbs, reps 3,3,3</li><li>Week 4: 180 lbs, reps 3,3 (deload)</li><li>Week 5: 185 lbs, reps 5,5,5</li><li>Week 6: 190 lbs, reps 4,4,4</li><li>Week 7: 195 lbs, reps 3,3,3</li><li>Week 8: 190 lbs, reps 3,3 (deload)</li></ul>Example - 3 sets of 6-8 reps:<ul><li>Week 1: 110 lbs, reps 8,8,8</li><li>Week 2: 115 lbs, reps 7,7,7</li><li>Week 3: 120 lbs, reps 6,6,6</li><li>Week 4: 110 lbs, reps 6,6 (deload)</li><li>Week 5: 115 lbs, reps 8,8,8</li><li>etc.</li></ul>Example - 3 sets of 8-12 reps:<ul><li>Week 1: 50 lbs, reps 12,12,12</li><li>Week 2: 55 lbs, reps 10,10,10</li><li>Week 3: 60 lbs, reps 8,8,8</li><li>Week 4: 50 lbs, reps 8,8 (deload)</li><li>Week 5: 55 lbs, reps 12,12,12</li><li>etc.</li></ul>Double Progression (Isolation Movements)Use 'double progression' model for your isolation exercises in the target 12-15 rep ranges.Start with a load where you feel you can get pretty close to 15 reps for 3 sets (but not quite).Then add reps each week, trying to get to the goal of 3×15. Take as many sessions as you need to achieve this.Once you can do the top end of the rep range for all sets, increase weight and restart at the lower rep range,Example - 3 sets of 12-15 reps:<ul><li>Week 1: 40 lbs, reps 14,13,12</li><li>Week 2: 40 lbs, reps 14,14,12</li><li>Week 3: 40 lbs, reps 14,14,13</li><li>Week 4: 40 lbs, reps 12,12 (deload)</li><li>Week 5: 40 lbs, reps 15,15,14</li><li>Week 6: 40 lbs, reps 15,15,15</li><li>Week 7: 45 lbs, reps 13,12,12</li><li>Week 8: 45 lbs, reps 12,12 (deload)</li></ul>

Intermediate Bodybuilding Program

<h2 style="margin-left: 0px!important;">70s Powerlifter Program</h2><ul><li>4 Days per week</li><li>Upper/Lower/Upper/Lower (1 lift each day)</li><li>3 - 3 Week Volumizing Waves</li><li>3 - 3 Week Intensifying Waves</li><li>Leans on both Variations of Main Lift and Bodybuilding Work</li></ul>PROGRAM OVERVIEWThere’s a heavy influence of the prototypical 70’s lifter here. Many of the accounts of some of the monsters that populated meets at that time, such as Doug Young and Bill Kazmaier, cited high volume approaches with many compound variations and plenty of bodybuilding movements to top it off.There was also an apparent lack of creativity in the progressions, something I see as a positive. If the main lift was done for 5 sets of 10, often times, so were the second and third. Turns out they all progressed just as well as if they had been done for 8s, 6s, 12s, or anything in between. Each lift doesn’t, in fact, need it’s own unique progression scheme. Just set a baseline of work for each lift and progress forward.PROGRAM INSTRUCTIONSMain movement %'s The range in percentages (ex. 60-65-75%) is to give you flexibility depending on how you recover each week. If the weight moves well, do most of your sets at the top range. If you feel under-recovered, do all of them at the low end. Increases in weight is second priority; the important thing is that weight doesn't go down as you add a set each week.Deload weeks Deload weeks are not included in the written program. However, take deload weeks as needed.Be warned This is an abnormal amount of work. The point of programming is to adapt to amounts of work that you are not used to. If you commit to this, understand that success hinges on reasonable weight selection. You will be more and more fatigued for each successive compound movement, so be prepared to adjust the weights way down. If any set in the Base phase was within 3 reps of failure, it was too heavy.

70s Powerlifter

RAMPAGE is an example program from Geoff Schofield's ebook: <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.verityfit.com/product-page/resurrecting-your-gains-finding-your-muscle-growth-formula">Resurrecting Your Gains: Finding Your Muscle Growth Formula</a>.We strongly recommend reading the ebook to learn evidence-based principles for training and nutrition, as well as to get the most out of the RAMPAGE program. Audio-book is included.RAMPAGE is a 3X per week full body hypertrophy program for novice and intermediate lifters.Recommended Schedule<ul><li>Monday - Full Body Day 1</li><li>Tuesday - Rest or Cardio</li><li>Wednesday - Full Body Day 2</li><li>Thursday - Rest or Cardio</li><li>Friday - Full Body Day 3</li><li>Saturday - Rest or Cardio</li><li>Sunday - Rest</li></ul>Geoff's Programming notes for RAMPAGE:<ul><li>If you care more about chest development than shoulders, you can swap the 5th exercise of each day (Arnold Press/Seated Dumbbell Press/Klokov Press) for a horizonal press (referred to in my first book as “pushes”). If you care more about shoulder development than chest, you can swap the 1st exercise of each day (Incline Dumbbell Bench/Flat Dumbell Bench/Smith Machine Reverse Grip Bench) for another overhead movement. </li><li>Likewise, if you care more about thickness of the back, you can swap a vertical pull for a row, whilst if you care more about width, can dump rows for vertical pulls. Up to you. </li><li>Take the first week fairly easy just to find working weights (~3-4 RIR across the board). </li><li>You have 4 days off a week so push the workout days hard! </li><li>Feel free to do cardio on your off days. Cardio is optional and should be done at lower intensity so they do not interfere with your workouts. </li><li>Where it says “failure + partials” start with just failure (after the first week) and gradually incorporate some partial range of motion reps in later weeks. </li><li>Aim for a double progression, adding reps till you get to the top of the rep range, then adding weight, and repeating. Not all sets have to be with the same weight, you can do a single set with a heavier weight then drop the weight if fatigue necessitates that. </li><li>Can autoregulate sets, doing the higher side if you feel good, the lower side if life/tiredness/poor sleep show up. Start on the lower side. Don’t always do the higher side of sets, prioritize quality over quantity. </li><li>The program will work great as is, but feel free to evolve it over time when you run it subsequently by tweaking exercise selection or rep range. Observe what seems to produce the best results over time during and after each iteration.</li></ul>

RAMPAGE

WHAT IS THE JACKED &amp; TAN 2.0 PROGRAM?Jacked and Tan 2.0 (J&amp;T 2.0) is an intermediate-level powerbuilding program that emphasizes hypertrophy and work capacity development over peak strength development. Don't worry, you'll get stronger too.Made by coach Cody Lefever (GZCL), J&amp;T 2.0 gained popularity as a fun lifting program that is a break from the usual monotonous powerlifting training. J&amp;T 2.0 has many exercise variations, different progression schemes, and a lot of volume to help you become a more complete and competent lifter.Jacked &amp; Tan 2.0 has 4 training sessions per week. The program lasts 12 weeks, breaking down into two blocks of 6 weeks each. J&amp;T uses the famous GZCL T1-3 exercise structure, following a linear periodization progression. JACKED AND TAN 2.0 APPBoostcamp officially partnered with Cody Lefever to bring J&amp;T 2.0 to Boostcamp App, for free. You can also find Cody's beginner-level program, <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/cody-lefever/gzcl-program-gzclp">GZCL Program (GZCLP)</a>, on Boostcamp.J&amp;T 2.0 App on Boostcamp allows you to easily follow the program, with Training Max onboarding, automatic weight progressions, exercise video guidance, and rest timer and plate calculator. J&amp;T 2.0 WEEKLY SCHEDULE<ul><li>Monday: Squat, back/leg/biceps</li><li>Tuesday: Bench Press, chest/shoulders/triceps</li><li>Thursday: Front Squat, back/leg/biceps</li><li>Friday/Saturday: Military Press, Bench Press, chest/shoulders/triceps</li></ul> RULES FOR JACKED &amp; TAN 2.0Onboarding (TM) J&amp;T 2.0 program app uses Training Max (TM) to estimate your weights for T1 and T2 exercises. Your TM is a weight that you can lift for 1-2 reps (RPE 8 to 9) with good form. TM is typically 90% of your 1 Rep Max.Exercise Intensity For all exercise sets, only work with a weight at your target rep range that leaves you with 1-2 reps (RPE 8-9) in the tank. Even for max out AMRAP sets, you should avoid going to true failure (RPE 10). JACKED &amp; TAN 2.0 METHODOLOGYEach workout can be broken down into 3 different tiers of exercises:<ul><li>Tier 1 (T1): a primary compound exercise (squat, bench, deadlift, or overhead press) that's the bread and butter of the J&amp;T 2.0 program</li><li>Tier 2 (T2): secondary compound exercise to complement the primary lift (front squat, RDL, slingshot bench, push press, rows, pulldown) with the goal of improving the T1 performance</li><li>Tier 3 (T3): accessory exercises to train smaller muscle groups and bring up lagging body parts (like curls, tricep extensions, abs, leg extensions/curls, calves, and face pulls)</li></ul>This type of structure allows you to train the lower rep ranges for strength, while also train the higher rep ranges for muscle to develop a well-rounded muscular physique. JACKED AND TAN 2.0 T1, T2, T3 GUIDETier 1 SetupThe goal of T1 for each day is to work up to a target Rep Max (RM), leaving 1-2 reps in the tank. The weight you do on the RM set is up to you (this is called auto-regulation). For the first week, there will be some trial and error. You should warm-up first, and then gradually increase weight until you determine your RM set weight.After the main T1 RM set, you'll do additional sets at lighter weights that are calculated based on your current TM or RM. The last set is a "+" set, which means an all out set with as many reps as possible (AMRAP). Note that you should still leave 1-2 reps in the tank for the AMRAP 1+ set. Rest times between sets are 3-5 minutes.Tier 2 SetupT2 exercises have 2 subcategories: T2A and T2B / T2C.T2A denoted exercises are done in a linear progression scheme, with weights auto-calculated on Boostcamp based on % of your TM.T2B/T2C exercises are done using a Max Rep Sets (MRS) scheme. This means that for the first set you work up to a target Rep Max (similar to T1) at a weight of your choosing, then for subsequent sets you use the same weight for AMRAP sets, leaving 1-2 reps in the tank per set. Your rep count per set will likely go down as you get more tired. Rest times between sets are 2-3 minutes.Tier 3 SetupT3 exercises are typical bodybuilding exercises, done using the same MRS format as T2B/T2C exercises. Rest timers are also 30-60 seconds. Rest times between sets are 60-90 seconds. WHO IS JACKED &amp; TAN 2.0 FOR?J&amp;T 2.0 workout program is ideal for intermediate lifters who have at least 1 year of consistent training experience and basic proficiency with compound barbell exercises.Beginners should follow other popular programs on Boostcamp, such as <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/cody-lefever/gzcl-program-gzclp">GZCLP</a> or <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/greg-nuckols-beginner-program">Greg Nuckols Beginner Program</a>. Advanced lifters will likely find the weekly linear progressions to be too fast on J&amp;T 2.0. WHY USE JACKED &amp; TAN 2.0 PROGRAM?<ul><li>Proven results: Thousands of lifters have reported successful progress using J&amp;T 2.0 routine, gaining significant muscle size, work capacity, and muscle.</li><li>Periodization: The J&amp;T 2.0 program incorporates periodization, which involves planned variations in training volume and intensity over time. This can help to prevent plateaus and promote continued progress.</li><li>Fun workouts: J&amp;T 2.0 workouts are fun, with tons of max rep challenges, exercise variations, progression formats that is very different than your typical gym routine</li><li>Customization: The J&amp;T 2.0 is highly customizable, which allows lifters to tailor the program to their specific goals and needs.</li></ul> HOW TO USE JACKED &amp; TAN 2.0 APP? OFFICIAL GZCL APPFirst, download Boostcamp on iOS or Android and search for "Jacked and Tan 2.0" program on Discover tab. Start onboarding by inputting your Training Max (TM) for the main compound exercises. Be conservative with the weights as you’ll be progressing very quickly. Your TM is typically ~90% of your 1RM.Every session, you work up to a Rep Max (RM), which is a weight that you determine yourself after trial and error. Remember a RM in J&amp;T is not a true rep max; you'll want to leave 1-2 reps in the tank (RPE 8-9) always. You can click an exercise name to see your training history to help you assess the weight to use.After the T1 first RM set, you'll then reduce the weight for subsequent sets based on an automatically calculated % of TM directly in the Boostcamp App. For the last set of the T1, it is an optional AMRAP set, which means you do as many as you can (still stopping 1-2 reps shy of failure).For T2 and T3 exercises, J&amp;T 2.0 uses Max Rep Sets (MRS), which are a fun and auto-regulated way for you to accumulate volume. You'll do a first set where you pick a weight based on the target rep MRS, then for subsequent sets you do AMRAPs per set. As always, leave 1-2 reps in the tank.If you want to switch exercises in J&amp;T 2.0, you can click the ••• icon besides an exercise title to swap. It is generally advisable to keep the same exercises unless you have a very good reason to switch exercise (no equipment or injury). Don't switch things up for the sake of switching things up. HOW TO EAT ON JACKED &amp; TAN 2.0?There is no one-size-fits-all meal plan that is specifically designed for J&amp;T 2.0 workout program. In general, you should be eating at a calorie surplus with a high protein diet to help fuel the high demands of the program. You should also ensure that your sleep is on point (7+ hours daily).If you have additional questions on Jacked &amp; Tan 2.0, read Cody's <a target="_blank" rel="noopener noreferrer nofollow" href="https://swoleateveryheight.blogspot.com/2016/07/jacked-tan-20.html">J&amp;T guide</a> on his website.

Jacked and Tan 2.0

WHAT IS THE GZCL PROGRAM?GZCL Program (or GZCLP) is Cody Lefever's linear progression program for intermediate lifters who want to build strength and size. It is a highly popular alternative to Starting Strength and Stronglifts due to its effectiveness and flexible structure.Boostcamp officially partnered with Cody Lefever to bring GZCL to Boostcamp . This is version 3 of GZCL App on Boostcamp.Each workout can be broken down into 3 different tiers of exercises:<ul><li>Tier 1 (T1): a primary compound lifts (squat, bench, deadlift, or overhead press), done for 5 sets of 3 reps at the heaviest weight</li><li>Tier 2 (T2): a secondary compound lift, done for 3 sets of 10 reps at a lighter weight</li><li>Tier 3 (T3): accessory exercises (like curls, abs, and pulls), done for 3 sets of 15+ reps at the lightest weight</li></ul>This type of structure allows you to train the lower rep ranges for strength, while also training the higher rep ranges for muscle to help ensure you develop a balanced physique.WHO IS GZCL PROGRAM FOR?GZCLP is designed for beginner and novice lifters looking to build muscle and strength. It is a highly customizable program that emphasizes linear progression and periodization, and can be modified to suit the specific needs and goals of the individual lifter.&nbsp;WHY USE GZCL PROGRAM?<ul><li>Customization: The GZCLP is highly customizable, which allows lifters to tailor the program to their specific goals and needs.</li><li>Proven results: Many lifters have reported successful progress using the GZCLP, including increases in strength and muscle mass.</li><li>Linear progression: The program emphasizes linear progression, which means that the lifter gradually increases the weight on the bar over time. This can be an effective way to build strength and muscle mass.</li><li>Periodization: The GZCLP incorporates periodization, which involves planned variations in training volume and intensity over time. This can help to prevent plateaus and promote continued progress.</li></ul>HOW TO USE GZCL PROGRAM?First, download Boostcamp and find the GZCL Program. Start onboarding by inputting your 5 Rep Max (5RM) for the main compound exercises. Be conservative with the weights as you’ll be progressing very quickly. If you don’t know your 5 RM, go to the gym and do a test day.For the workout, start with the T1 primary barbell exercise of the day(either squat, bench, deadlift, overhead press), done for 5 sets of 3 reps at 85% of your 5RM. This is automatically calculated in the Boostcamp App.Then move onto T2 secondary barbell exercise of the day to further build strength and form practice in the T1 exercises, done for 3 sets of 10 reps. This weight is also automatically calculated in the Boostcamp App.Lastly, move onto T3 accessory exercises (machines or dumbbells) for 3 sets of 15 reps, with the last set being AMRAP (as many reps as possible). This is to build muscle and work capacity. For T3, you select your own weights and exercises in the Boostcamp App.HOW TO PROGRESS ON GZCL PROGRAM?T1 and T2 exercises, every workout:<ul><li>Add 5 lb (2.5 kg) for Bench Press and Overhead Press.&nbsp;</li><li>Add 10 lb (5 kg) for Squat and Deadlift.</li></ul>T3 exercises, every workout:<ul><li>Do 3 sets of 15 reps at the same weight, with the last set being As Many Reps As Possible (AMRAP)</li><li>Once you can do 25 reps on the last set, add the smallest weight increment for next workout</li></ul>FAIL PROTOCOL ON GZCLP T1 AND T2T1 exercises:<ul><li>Start with 5 sets of 3 reps (5x3) and add weight every workout</li><li>Once you fail, switch to 6 sets of 2 reps (6x2) next workout at the same weight</li><li>Once you fail 6x2, switch to 10 sets of 1 rep (10x1) next workout at the same weight</li><li>Once you fail 10x1, rest for 2-3 days and test for a new 5 Rep Max. Use 85% of this number to start a new cycle at 5x3</li></ul>T2 exercises:<ul><li>Start with 3 sets of 10 reps (3x10) and add weight every workout</li><li>Once you fail, switch to 3 sets of 8 reps (3x8) next workout at the same weight</li><li>Once you fail 3x8, switch to 3 sets of 6 rep (3x6) next workout at the same weight</li><li>Once you fail 3x6, restart cycle at a slightly heavier weight (~20 lb/10kg) than the last time you did 3x10</li></ul>T3 exercises:<ul><li>If you fail 3 sets of 15 reps, lower weight by 10-15% and try again </li></ul>GZCL PROGRAM FAQHow many days in GZCL Method?GZCL Program (GZCLP) is designed as a 3-day program, with Day 1, Day 2, and Day 3. The 4-day version simply shifts the following week’s day 1 into the current week.Recommended workout days for 3-days a week:<ul><li>Day 1 - Monday</li><li>Day 2 - Wednesday</li><li>Day 3 - Friday</li></ul>Recommended workout days for 4-days a week:<ul><li>Day 1 - Monday</li><li>Day 2 - Wednesday</li><li>Day 3 - Friday</li><li>Day 4 - Saturday</li></ul>3 Day or 4 Day for GZCL Program?If you are a beginner or early novice, we recommend starting with 3 days per week. If you have more experience with barbell weight training and can withstand more volume, you can choose 4 days a week. More days doesn’t necessarily mean more progress.How to choose T2 exercises for GZCL Program?Click ••• besides the T2 exercise in Boostcamp to choose your accessories. In general, pick accessories that improve your T1. For example, if T1 is back squat, you should pick front squat or hack squat to complement the main compound lift.When to add weight with GZCL Program?Follow the detailed progression guide above. In general add 5 lb (2.5 kg) for upper body T1 and T2 exercises and 10 lb (5 kg) for lower body T1 and T2 exercises.When to start GZCL Program?GZCLP is an excellent alternative to Starting Strength or Stronglifts 5x5. GZCL offers a better mix of strength and muscle, as well as more exercise variety for a more balanced physique.How to eat on GZCL Program?To properly fuel your body for the demands of the GZCL program, it is important to eat a balanced diet that includes a sufficient amount of protein, carbohydrates, and fat. It is also important to ensure that you are consuming enough calories to support your training and recovery.Here are a few tips for eating on the GZCL program:Make sure you are getting enough protein: Protein is important for repairing and rebuilding muscle tissue, so it is important to consume enough of it to support your training. Aim for 1-1.5 grams of protein per pound of body weight per day.Include carbohydrates in your diet: Carbohydrates are important for providing energy for your workouts and for helping to replenish glycogen stores in your muscles after training. Aim for 2-4 grams of carbohydrates per pound of body weight per day.Don't forget about fat: While it is important to focus on protein and carbohydrates, it is also important to include some fat in your diet. Fat is important for hormone production and can also help to improve satiety. Aim for 0.5-1 gram of fat per pound of body weight per day.Eat enough calories: Make sure you are consuming enough calories to support your training and recovery. This will depend on your age, gender, weight, and activity level, but a general guideline is to aim for 15-20 calories per pound of body weight per day.It is also important to note that everyone's nutritional needs are different, so it may be helpful to consult with a registered dietitian or sports nutritionist to determine the specific dietary needs for your body and your goals.

GZCL Program (GZCLP)

We get it. College could be one hell of an experience that happens once in a lifetime and constantly saying "no" to your friends when they invite you out because you have to go to the gym could be detrimental to your college experience. This is why we designed a college powerbuilding program with 2 variations to help meet your training goals without sacrificing your college life: the 5 day and the 3 day. Both versions are built surrounding a full 16-week long college semester (bang for your buck). The first 8 weeks focus on increasing hypertrophy and work capacity while the latter 8 weeks focus on strength and 1 rep maxes. These programs are created with a few things in mind: time, stress, academic and social lives.<ul><li>Time - most college gyms are PACKED. We designed our workouts to be completed within 50 to 90 minutes (depending on procrastination)</li><li>Stress - EXAMS, QUIZZES, FINALS. WHEW. Most days are RPE based which allows for autoregulation to manage fatigue and stress while other days are linear to ensure gradual progression</li><li>Academic and social lives - optional exercises to get MORE gainz when time allows</li></ul>The 5 Day Version<ul><li>Monday: Squat / Posterior Chain</li><li>Tuesday: Bench / Chest &amp; Shoulders</li><li>Wednesday: Deadlifts / Quads</li><li>Thursday: Bench / Back</li><li>Friday: Squat / Shoulders &amp; Arms</li></ul>*another workout split is M, T, W, F, Sat (if so, swap D4 and D5's workouts)The 3 Day Version<ul><li>Monday: Full Body</li><li>Wednesday: Full Body Upper Focus</li><li>Friday: Full Body Lower Focus</li></ul>

SBD101 - Powerbuilding for Students

This is a 9-week training approach for beginner athletes designed to overcome many shortcomings of common programs that beginner powerlifters run. It’s the starting program we wish we had before powerlifting, designed to bridge into either repeat of the same approach as long as you keep making progress, or into more advanced training approaches as seamlessly as possible.Toward the end, athletes handle heavier and heavier loads as they work toward new 3-rep maxes before rinsing and repeating. Most athletes should find this is a balanced amount of training volume, training stress, and loading to see great progress. We think you’ll really like it. For squat, we’ve included two training days of squatting so that athletes have enough frequency to practice the movement and build training volume to progress, but not so much that this program classifies as an intermediate or advanced approach. We’ve included light to moderate single repetitions from the very start to give athletes exposure to walking out and executing single reps. In later weeks, there may be some post-activation potentiation (PAP) from performing heavier single repetitions as well.We utilize multiple rep ranges to ensure maximum strength and hypertrophy. We’ve also included plenty of lower body training volume to allow for leg size increases, as well as strength. For bench press, we include three movements per week because bench press especially can tolerate (and often need) more training volume and practice.To this end, we give new athletes a chance to practice pausing the bench on Day 4, practice with heavier loading as the program progresses, and plenty of training volume per week. In addition, we include lots of upper body training volume to grow.For deadlift, we work on technique with the inclusion of paused work for much of the training approach. Training volume is lower here than squat or bench press by design, and the approach balances fatigue while allowing athletes to crush progress and set new PRs.Over the whole approach, we use autoregulation to make sure athletes can change loads were needed to keep the program at the appropriate difficulty level.Beginner athletes especially progress at different rates, and we decided to give both percentage and RPE for athletes to choose from. We’ve made this program with a four-week addition that you can use to run this program directly into a competition! The peak is also designed for first competitions, and we can’t wait to see what you accomplish.

TSA Beginner Approach

INTRODUCTIONThis is a program for those who favour performance above all. When I was young I was always impressed by Olympic gymnastics, their agility and feats of strength. Without a training facility I decided I would teach myself those moves and start strength training to support them. Over 15 years later I am able to perform Olympic level gymnastics moves, hold a world record for the most flips in one minute while simultaneously competing in powerlifting at an international level. Becoming one of the strongest pound-for-pound lifters in the world. I have tried almost all of the standard programs and made many of my own which me and my friends have used. My goal has always and will always be human performance, being able to jump higher, move faster, stretch further, be stronger and be smarter.This program is a culmination of everything I have learned over the years. Aimed at people who want to improve their general metrics and strength standards. Without doubt some of the most important strength metrics are the powerlifting and Olympic lifting movements, however I also believe there are some important bodyweight metrics as well. A functional program should address these and also aim to improve your balance, coordination, agility, speed and even flexibility. That is what this program seeks to provide. It will lay a solid foundation for any athlete.Before attempting this program you should have experience with the fundamental powerlifting movements, you can learn these from a number of beginner programs before attempting this one.SESSION AND PROGRAM STRUCTUREAfter performing the warm up routine, each session will start with a main compound lift, building up to a top single rep. This will not necessarily be near maximal but will still be heavy enough so that the skill element is maintained. This is common at an intermediate to advanced level in powerlifting and will keep you primed for eventually testing a max. This will be followed by backdown sets on the main lift of the session to accumulate volume and build strength. Accessories will follow and all be functional, often including bodyweight exercises that may test your balance and coordination. You should finish with the cool down routine which includes stretching.Each week the top single will increase steadily. Backdown sets will vary in volume and intensity depending on the day. The final week will include some lower volume sessions in order to recover before testing max lifts. The program lasts 6 weeks in total and should be followed by a de-load week. You can repeat the program with new maxes entered after the de-load week to continue to work towards your next milestone goals.A NOTE ON RPEFor some exercises in this program, you will see an RPE measure, just treat this number as a difficulty score out of 10. As an example, for an RPE 8, choose a weight, number of reps, or time measure that you would consider to be 8/10 difficulty.PROGRAM SPLITSquats and benchpress are performed twice per week with one day focussed on higher intensity, and another day focussed on higher volume work. The volume is performed on the days that allow for the longest rest time before the next session so that you are recovered before performing the exercise again. Deadlifts are performed once per week as these are highly taxing and will also improve as a by-product of the squat work anyway. Powercleans are performed once per week as are weighted dips and chin ups.

The Absolute Athlete

The Novice Bodybuilding Program is a four-day a week program based on the principles from the <a target="_blank" rel="noopener noreferrer nofollow" href="https://muscleandstrengthpyramids.com/">Muscle and Strength Pyramid: Training</a> book by Dr. Eric Helms, Andy Morgan, and Andrea Valdez. We highly recommend reading the book to learn evidence-based training and nutrition.This beginner bodybuilding program has exercises to ensure all muscle groups are adequately trained to help you build a well rounded physique.There are two ‘strength’ days and two ‘volume’ days. Strength development complements the accumulation of training volume and aids hypertrophy (muscle growth) by allowing heavier loads to be used over time.General guidelinesSpread your workouts out across the week and try to have no more than two sessions back to back. This is better for recovery.Rest for ~2-3 minutes for the main exercises; ~90 seconds for others.Spread your workouts out across the week and try to have no more than two sessions back to back.%1RM = % of 1-rep maximum. It is a guideline for how much you should load the bar the first time you start the program (only). If you don’t know this, just use an RPE of 8.1st Set RPE = a guideline for how many reps you should stop short of failure for your first set. 8 means to stop when you could do 2 more reps before failing. This determines how much load you should put on the bar.So, as you get stronger, the same load will feel lighter (a lower RPE) and you can increase the weight. The purpose of this is to help you manage fatigue.Progression guidlinesAfter the first session, just add weight in steady increments each time. (This is where ‘linear’ in linear progression comes from.)For the heavy full and lower body compound movements (e.g., squats and deadlifts) increase 10 lbs (~5 kg) from last week, assuming you can do so with good form. For other exercises that work less overall musculature, (e.g., the bench press, overhead presses, rows, and any isolation exercises) you’ll want to progress in 5 lb (~2.5 kg) or 2.5 lb increments.Example Novice Progression using 5x5:<ul><li>Week 1: Load 135 lbs, reps 5,5,5,5,5 (25) =&gt; add load next time</li><li>Week 2: Load 145 lbs, reps 5,5,5,5,5 (25) =&gt; add load next time</li><li>Week 3: Load 155 lbs, reps 5,5,5,5,3 (23) =&gt; same load next time</li><li>Week 4: Load 155 lbs, reps 5,5,5,5,5 (25) =&gt; add load next time</li><li>Week 5: Load 165 lbs, reps 5,5,5,5,5 (25) =&gt; add load next time</li></ul>What if you stall?Reduce the load by 10% if you fail to achieve your target reps in two consecutive workouts. The next workout, return to the weight you were unable to complete the target repetitions with and you will more than likely succeed. This is a very simple method of “deloading.” This is a strategy that allows built-up fatigue from weeks of training to dissipate, which in turn lets us continue progressing. There is no need to set this at specific time intervals for novice progression, but it will become necessary for intermediate progression.

Novice Bodybuilding Program

The Old School Strength and Size Program is Peter Khatcherians go to training system for adding massive amounts of muscle and strength&nbsp;for intermediate and advanced lifters.&nbsp;The principles are based on both old school strength training methods, as well as higher volume bodybuilding methods of the pumping iron era.&nbsp;Many hypertrophy based programs of today will add slabs of muscle to the lifter running the program, but will leave them with little to no progress in strength.Bodybuilders in the 60's and 70's were both brutality&nbsp;strong and had physiques&nbsp;that many will argue&nbsp;as the greatest in the history of bodybuilding.If you want to have a physique like a classic old school bodybuilder but also want the strength that comes with it, this is the program for you!

Old School Size and Strength

Why train Strongman? Strongman training is about developing true functional strength. Not only do you learn to lift heavy objects, you learn to move them through different planes of motion, distances, and time durations. You will develop absolute strength, explosiveness, and conditioning that translate to real life.Strength competitions have been going on since at least 6000 B.C., which culminated to the modern World's Strongest Man Competition in 1977. Strongman competitions require heavy stones, logs, sleds, sandbags, kegs, etc. This is where Fullsterkur comes in...What is Fullsterkur Strongman Program?Developed by Alex Bromley, a 15 year veteran in strength sports and have competed in over 50 Strongman contests, Fullsterkur is a strongman program that you can do in any commercial gym with just basic barbells, dumbbells, and gym machines.Fullsterkur program features many compound exercise variations that aim to mimic Strongman competition exercises and equipment use with the goal to develop statis strength, work capacity, trunk &amp; upper back thickness, explosiveness, and grip strength.The program is 12 weeks in length, starting with a 6 week Base Phase then a 6 week Peak Phase. There are two variations of the program available, a 3X per week or 4x per week.

Fullsterkur Strongman Program

This is a 4 day hypertrophy program based on a modified upper lower split. The upper lower split typically divides your body up into upper body day and lower body day.Upper lower works particularly well in a 4 day set-up because it’s so flexible. This modified split features biceps and some side delt work moved onto leg days to solve some of the issues inherent to the standard upper lower split, such as difficulty prioritizing the upper body and reduced performance for bicep training after back training.I share both moderate volume and low volume programs - these will be usable for bodybuilders of any level, besides highly advanced.

4 Day Upper Lower Program

Are you stuck at a bench press plateau? Have you never focused on heavy bench work? Are you unfamiliar with percentages or tempos? If you answered yes to any of those questions, this is the program for you. Bench PR is the personal bench press PR program of Adam Bradley, owner of Bradley Barbell.You’ll train 5 days per week while using percentages on bench and tempos on most movements: Upper – Lower – Pull – Push – LowerThe 6 weeks have different loading strategies: WK1 Base – WK2 Load – WK3 Unload – WK4 Load – WK5 Load – WK6 Unload/PRTempos are critical to this programming style. This is how you read them: Eccentric : Isometric (Stretch) : Concentric : Isometric (Squeeze)Examples:2:1:X:0 Pause Bench 2 seconds down – Each rep starts here 1 second pause in the bottom Press with intent 0 seconds at top3:1:X:1 DB Chest Supported Row 3 seconds down 1 second stretch in the bottom Row with intent – Each rep starts here 1 second squeeze at topStick to the numbers on bench press and pause bench. For all other movements: aim to progress reps and/or weight over time while staying with the prescribed rep ranges. If you can do more reps than the range says, increase the weight.

Bradley Barbell's Bench PR

This program was developed by Dr. Kyle Pierce for the intermediate Olympic lifter looking to hit new max totals in snatch and clean &amp; jerk. It was developed using Dr. Pierce's research on block periodization to maximize your strength gains. It is divided into 3 phases - phase 1, phase 2 and competition phase. This program is based on the spreadsheet shared on r/weightlifting wiki.Phase 1 starts with higher volume and lower intensity. The main lifts are done from the hips (hip clean and hip snatch).Phase 2 volume is dialed back as intensity is dialed up. Main lifts are done from the knee (hang clean and hang snatch).Phase 3 is a tapering phase in preparation for hitting max attempts on the final day.

Intermediate Block Periodization Oly Program

This 12-week program is designed for the beginner looking to make significant gains in whole body muscle or strength using barbells, dumbbells, and machines. This program is great for beginners and those who have worked out in the past but without making much progress.This program requires barbells and dumbbells, but has alternatives if you do not have these equipment. The exercises are fully customizable for users to achieve their goals of either hypertrophy (muscle) or strength. This is one of the best beginner strength training programs and is completely free to use.For more details and FAQs on this program, please see the <a target="_self" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/greg-nuckols-beginner-program">Detailed Program Guide</a>.Progression InstructionsWithin each rep range, you’ll stick with the same weight and aim to perform more reps each week until you’ve mastered the weight. For example, if you’re training in the 5-8 rep range, you’ll use the same weight until you can perform 9 reps. In the next workout, the weight will be heavier, but you should be confident that you can still lift it for at least 5 reps.&nbsp;You’ll stick with the new weight until you can perform at least 9 reps again, at which point the weights will increase again.

Greg Nuckols Beginner Program

Alex Bromley's popular intermediate program from his book, <a target="_blank" rel="noopener noreferrer nofollow" href="https://empirebarbellstore.com/collections/books-and-coaching/products/base-strength-program-design-blueprint">BASE STRENGTH: Program Design Blueprint</a>.Bullmastiff uses all 4 big movements and follows them up with a developmental variation for the opposite movement and then general bodybuilding work. The program has a base phase (9 weeks) and peak phase (9 weeks) based on a 3-week wave progression.Overview of the weekly splitDay 1 Main lift: Squat Variation: Deadlift variation Accessories: Back, ham/quads, absDay 2 Main lift: Bench Press Variation: Overhead Press variation Accessories: Triceps, biceps, rear delts, rotator cuffsDay 3 Main lift: Deadlift Variation: Squat variation Accessories: Back, ham/quads, absDay 4 Main lift: Overhead Press Variation: Bench Press variation Accessories: Triceps, biceps, rear delts, rotator cuffs Mechanics of the ProgramLow frequency<ul><li>One main lift per day</li><li>Allows a lot of recovery</li><li>Requires high volume and effort</li></ul>High Volume and High Effort<ul><li>Main lift features sub-max volume followed by an AMRAP set</li><li>Variation and accessory "volumize" with high rep work</li></ul>Medium Amount of Exercise Variability<ul><li>Less variation than Conjugate, more than Texas Method</li></ul>Autoregulated<ul><li>Performance on AMRAP determines weight jump next week</li></ul>3 week wave structure<ul><li>Weight increases over 3 weeks</li><li>Sets increase over 3 weeks</li><li>Weight and volume resets every 4th week</li></ul>Progression StructureBullmastiff operates off of a 3 week wave structure, meaning stress increases each session over a 3 week period before dropping back and building back up. The last set of the main exercise is performed for an AMRAP and that number is used to estimate a weight jump for the following week. This is a method of auto-regulation made famous by Doug Young.To determine your weight jumps each week for the main lift, add 1% of your 1 rep max for every extra rep you did on last week's AMRAP. For example, If you are working through sets of 6 and performed 10 on the AMRAP, that is 4 extra reps so your weight jump would be 4% of your 1 rep max. If I’m operating off of a 1 rep max of 400lbs, that’s 16lbs (we can safely round down to 15) added to last week's working weight. You'll need to calculate this manually, but it's not hard. This is called autoregulation.

Bullmastiff

This program is designed for intermediate lifters looking to break personal records through the periodization training method.Periodization in this program means that every week of the program is structured differently:<ul><li>Week 1: Muscular Conditioning</li><li>Week 2: Hypertrophy</li><li>Week 3: Linear Max OT</li><li>Week 4: Heavy Weight / Explosiveness</li><li>Week 5: Intense Strength Training</li><li>Week 6: Deload</li></ul>It is highly recommend that you read Jonnie Candito's detailed guide on his website (linked below) before starting the program.

Candito 6 Week Strength Program

The Power Hypertrophy Upper Lower (PHUL) is an excellent workout program for the intermediate lifter who wants to develop their strength in heavy compound movements (squat, bench press, deadlift and overhead press), but also wants to add size to their physique.PHUL is created by Brandon Campbell, a beloved YouTube fitness educator with over 200K subscribers (<a target="_blank" rel="noopener noreferrer nofollow" href="https://www.youtube.com/@BasementBrandon/featured">@BasementBrandon</a>). Brandon integrates the principles of bodybuilding and powerlifting into the PHUL workout to help you gain strength and muscle.<h2 style="margin-left: 0px!important;">PHUL WORKOUT APP</h2>PHUL program is available for free on Boostcamp App, the lasting lifting app you'll ever need. We've officially partnered with Brandon Campbell to bring PHUL in a free app format, with weight tracking and exercise guidance.<h2 style="margin-left: 0px!important;">PHUL PROGRAM SCHEDULE</h2>Monday: Upper body powerTuesday: Lower body powerWednesday: RestThursday: Upper body hypertrophyFriday: Lower body hypertrophySaturday: RestSunday: Rest<h2 style="margin-left: 0px!important;"> PHUL WORKOUT KEY PRINCIPLES:</h2><ol><li>Frequency – Research shows that muscle protein synthesis is elevated for up to 48 hours after training, which means training the same muscle group soon after a 2-day window would yield maximal results. As such, PHUL designates 2 days of upper and lower body training per week, unlike the typical old school splits that work each muscle group once per week. </li><li>Compounds – PHUL focuses on compound exercises (squat, bench, deadlift, overhead press), with the reason being that compound movements engage a large ensemble of muscles, often across different muscle groups, giving you greater bang-per-buck in terms of quickly progressing. Don't worry, there are plenty of isolation exercises to prevent imbalances and maximize hypertrophy. </li><li>Power – Two of the PHUL workout days every week are dedicated to developing strength and power. By focusing on progressive overload and time under tension, you'll get stronger and bigger at the same time. You'll be pushing heavy weights on these power days. </li><li>Hypertrophy – Two of the PHUL workout days are focused on bodybuilding hypertrophy training. This means higher reps to accumulate volume, which will help you build size and also strength as well.</li></ol><h2 style="margin-left: 0px!important;"> PHUL WORKOUT TIPS</h2><ol><li>Sets and Reps – When starting PHUL program, you should start with lower volume until your body adapts. This means starting with the minimum of 3 sets per exercise.</li><li>Failure – All sets should be done at RPE 9, which means all sets should be completed with at least 1 rep left in the tank. Given the high demand of PHUL, going to failure should be avoided to prevent overtraining.</li><li>Exercise Selection – Do not change main compound exercises (squat, bench, deadlift, overhead press). You can substitute secondary compound exercises (incline bench, front squat, lunge, etc) and isolation exercises for similar exercises if you prefer.</li><li>Abdominals – Feel free to add your own ab work at the end of each workout or on off days. Recommended abs exercises are weighted abs crunch, front/side plank, or hanging leg raises.</li><li>Progressions – Every workout, aim to add either weights OR reps for every set. Again, avoid going to failure if you can.</li></ol>PHUL Optional SetsAll exercises have the option to add an additional set (shown as 3-4 sets). For those new to PHUL, we suggest you start with the minimum programmed sets for a few weeks before adding in the optional set of exercises.These optional sets are meant to increase the volume of your training to further results, but by no means necessary to see great results from the program.In general: If you are a beginner, start with the programmed number of sets. If you are intermediate, conservatively add an additional set as you see fit.<h2 style="margin-left: 0px!important;"> PHUL PROGRAM GUIDE &amp; FAQ</h2><h3 style="margin-left: 0px!important;">Who is PHUL program for?</h3>PHUL workout program is ideal for intermediate lifters who have at least 1 year of consistent training experience and basic proficiency with compound barbell exercises. Beginners should look at some other popular programs on Boostcamp App, such as Greg Nuckols Beginner Program, GZCL Program, or Starting Strength before starting PHUL.<h3 style="margin-left: 0px!important;">How to warmup for PHUL workout?</h3>Before starting your heavy compound sets, make sure you complete a few lighter sets of increasing intensity to warm-up and practice your form. On Boostcamp App you can click ••• to add warm-up sets. If you would like, warm-up for 10 minutes on the treadmill and do some dynamic stretching.<h3 style="margin-left: 0px!important;">How to find starting weight for PHUL workout?</h3>For your first week on PHUL, start with light weights as warm-ups to gauge what weights to use on your working sets. Your goal is RPE 8-9 per set, which means finding a weight that you can do for 1-2 reps shy of failure in the target rep range. It is better to be conservative with the weight and focus on good form before adding weight. Do not ego lift.<h3 style="margin-left: 0px!important;">How long to rest between PHUL sets?</h3>In general, rest 2-5 minutes for compounds, and 1-3 minutes for isolation exercises. Take as long as you need to recover for full strength, especially on power days where you seek to maximize the weight you lift.<h3 style="margin-left: 0px!important;">When to add weight for PHUL workout?</h3>Every workout, aim to add either weights OR reps for every set as long as you are training at RPE 8-9. Over time, you'll find that you can keep gaining strength at the same RPE. Again, avoid going to failure on sets.<h3 style="margin-left: 0px!important;">How to eat on PHUL workout?</h3>There is no one-size-fits-all meal plan that is specifically designed for PHUL workout program. In general, you should be eating at a calorie surplus with a high protein diet to help fuel the high demands of the PHUL program. You should also ensure that your sleep is on point (7+ hours daily).<h3 style="margin-left: 0px!important;">PHUL Program App? App for PHUL</h3>PHUL workout is free on <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/">Boostcamp</a>, the last lifting app you'll ever need. You'll be able to easily start PHUL app with seamless onboarding, automatic weight progressions, workout tracking, and exercise demos.<hr>You can find the full PHUL workout program guide <a target="_blank" rel="noopener noreferrer nofollow" href="https://www.boostcamp.app/blogs/phul-app-program-guide">here</a>.

PHUL Workout Program

Rock The Bells is a 6-week kettlebell program with everything you need to get strong and lean. There are 3 workouts per week for the first two weeks. Each workout has a warm-up, a strength, and a core section designed to provide optimum results. This is followed by a week of challenges designed to demonstrate your newly-found strength. This cycle repeats with progressions.You don't know how to do a certain movement? No problem. Our videos guide you every step of the way.

Rock The Bells

IntroductionDr. Swole's science-based PPLUL (Push Pull Legs Upper Lower) 5-day program is designed for late beginners, intermediates, and advanced athletes to maximize hypertrophy.The PPLUL addresses some of the disadvantages of both PPL (Push Pull Legs) and UL (Upper Lower) splits. Traditional PPL tends to favor upper body more, while UL tends to favor lower body more. PPLUL combines the best of both and allows you to hit upper and lower body hard twice a week.This program is best suited for those with at least 2+ years of serious training. Beginners in their 1-2 years of serious training should check out Dr. Swole's Full Body Powerbuilding Split (3X/Week) on Boostcamp.Program StructureDay 1 is Pull day instead of the traditional Push day. This is because we want to spread out back training from Leg day as much as possible, so your back is better recovered for squats.Certain smaller muscle group accessories are mixed into other days to help you better target these muscles when you are fresher. For example, biceps are done at the end of Push instead of Pull day so you can hit them harder without back fatigue. Shoulder accessories like lateral raises are done at the end of Pull, Legs, and Lower days to help you train delts fresher and with more frequency.The program starts off easy in week 1, but gradually increases in volume and RPE in week 2 and 3.You can run this program indefinitely beyond 8 weeks. For full details on PPLUL, please watch the YouTube overview linked below.

Push Pull Legs Upper Lower (PPLUL)

IntroductionDr. Swole's science-based 3 Day Full Body Powerbuilding Split is designed for hypertrophy and strength. You train your full body 3x a week.This program is made for beginners but will also work for some early intermediate athletes. A beginner is someone in their first 1-2 years of serious training.This is a low volume program, which means you aren't spending excess hours in the gym but will still make excellent progress.InstructionsFor squat, bench, deadlift, and overhead press, this program uses a modified version of the Greyskull linear progression. This means you do 3 sets of 5 reps, with the last set being 5+ reps with AMRAP (as many reps as possible).For bench press and overhead press, add 2.5 lbs (or 1.25 lbs per side) per session. If you don't have 1.25 lbs microplates, add 2.5 lbs per side every other session. For squat and deadlift, add 5 lbs (or 2.5 lbs per side) per session. Only add weight if you can maintain the prescribed RPE.If you can't complete all 3 sets of 5, take 10 lbs off the weight and restart.All exercises are based on Rate of Perceived Exertion (RPE), which is scale from 1-10. RPE 10 = can't do another rep before failure, RPE 9 = can do 1 more rep before failure, RPE 8 = can do 2 more reps before failure, etc.Add weight when you hit the top end of the rep range target and RPE is lower than prescribed.This program is set for 8 weeks but can be run indefinitely as long as you continue to see progress.

Full Body Powerbuilding Split

The Candito 5 Week Squat Program is Jonnie's latest program to help you build up to a new 10RM (Rep Max) in the ATG Barbell Squat. This is an excellent hypertrophy routine for beginners and intermediates alike.ATG (Ass to Grass, for the unaware) barbell squats builds strength, mass, flexibility, vertical leap, and moral character. It is perhaps the most dynamic movement that has the most carryover...yes, even if you are a low bar competitive powerlifter.Be sure to watch Jonnie's YouTube video where he provides the full explanation of the program (linked in app).Boostcamp is proud to partner with Jonnie to release this program for free in our mobile app.Program instructionsThis program only programs for Mondays and Fridays. To add in your own upper body or deadlift days, use the "Start Empty Workout" button on the You tab.If you prefer to deadlift twice a week, add a deadlift only day on Wednesdays.If you prefer to deadlift once a week, add deadlifts after squats on Fridays.

Candito 5 Week 10RM Squat Program

This program is tailored to female novice trainees that want a Bikini Fitness type body without actually competing: an athletic physique with an emphasis on lower body development, a peachy booty, a healthy body fat level and an hourglass figure. We strongly recommend that you read Menno's free article <a target="_blank" rel="noopener noreferrer nofollow" href="https://mennohenselmans.com/workout-for-bikini-body/">The Ultimate Beginner’s Workout for a Bikini Body</a> before starting to program. You can perform this program 2 or 3 times per week, alternating between workouts A and B each time you train. Twice a week is good to start with. This program done 3x per week is intensive for a beginner, but after multiple months you could work up to performing a workout every other day. Done meticulously, you should make great gains for at least a year on this program. The program is currently setup in the Boostcamp app for 2x/week. If you would like to do 3x/week, simply start the next week's session.

The Ultimate Beginner’s Workout for a Bikini Body

Ultimate Beginner Workout for a Bikini Body Guide

Bikini Body

Rip And Tear is a 12 week program focused around high frequency, high weight, low rep Squat, Bench and Deadlift. It aims to put a fine edge on your technique in these movements at low rep ranges. It is a good choice for a lifter who has spent time focusing on other areas who wants to take their strength and size gains and turn them into personal records in Squat, Bench and Deadlift.This is a 4-7 day program. It includes 3 bench days, 3 squat days, and 2 deadlift days a week. It covers programming only for these three lifts. All accessory work and the bulk of the hypertrophy work is up to the user. Only 4 days a week include programmed lifts. The remaining 3 are listed as rest or hypertrophy days. How these days are used is up to you. I recommend at least 1 of these days be used for upper body hypertrophy work.Weekly StructureDay 1 - Squat, Bench, DeadliftDay 2 - Rest or HypertrophyDay 3 - Squat, Bench, Lower Body HypertrophyDay 4 - Rest or HypertrophyDay 5 - Squat, Bench, Upper Body HypertrophyDay 6 - Squat, Lower Body HypertrophyDay 7- Rest or HypertrophyThis is a program where you will be working with heavy weight. Weights are based off of a true 1RM. Do not use a training max, do not use an old PR single, pick a weight that you could confidently perform a single for at the beginning of the program. Due to the intense and demanding nature of the program, it is recommended for experienced lifters only.Full details can be found in the Program Guide linked below.

Boostcamp Partnered Programs