X NOVICE

Program Description

Welcome to the X Novice upper-lower program. This is a hypertrophy program, it is created to help you achieve a balanced & aesthetic body, you will also gain strength along the way, but this is not a strength program. I think it is in your best interest to focus first on hypertrophy rather than strength as a Novice. STAGE 1 - Your first 3 months or your lifting journey. As they say this is not a sprint it is a marathon, so the one who tries to run faster will tire & the one who runs steady will surpase him. So if you try to rush things & speed up progression it will be counterproductive. You also don't want to be walking, you want to run at a certain pace. The first & most important thing you need to learn and apply is CONSISTENCY, so it will be our first focus, doing more than is prescribed on this program could intefere with it, and I know you will probably want to do more, but I strongly recommend you don't modify the parameters, specially don't up the volume. The next thing you need to do is focus on improving your TECHNIQUE, relative intensity(RPE) is kept moderate, and rep ranges are kept low to ensure this. EXERCISE SELECTION At this STAGE you want to learn basic compound movements & perfect your technique on them as much as possible, also isolation is not neglected. Can you change exercises? If you can´t do a Squat or Pull up yet, you can do a Leg press/Hack squat or Pulldown instead. If you wan't to do a Dip instead of BB bench, that's fine, I will list some recommended variations on the exercise notes of the first week. If you want to do day A Squat, day B Leg press, you can, but I will advise to stick to one exercise & preferably free weight movements, to improve your technique faster on them. We will include more variation on STAGE 2. PROGRESSION We are using linear progression mixed with double progression from the start on the compound movements, keeping the weight jumps small. -If rep range is 5-8, you will try to add one rep first respecting the RPE. -When you hit 6 reps on every set you will start adding 1-2kg/2-5lbs every workout. -If you are feeling strong you will add 2 kg. -If you are feeling ok you will add 1kg. -If you are not feeling good don't add weight. -If it's OHP you will only add 1kg. -If technique suffers don't add weight until you feel it's solid. -If you go back to 5 reps on your first set, try to add one rep until you hit 6 reps on every set. -If you get 7 reps at your given RPE that'great. -If you get 4 reps on your last set that's no big deal. -If you don't have access to microplates you will use double progression and add 5 pounds when you are feeling strong. -Try to allways respect the RPE. RPE to RIR 10 = 0 9 = 1 8 = 2 7 = 3 6 = 4 On isolation movements you will use double progression (you will progress first in reps, then in weight). This system is created to prevent plateaus, frustration, injury, & sacrificing technique, make you progress smoothly & ease you into the intermediate phase.

Program Overview