This is a muscle and strength building program for beginner and early intermediate lifters. It is designed to target all major and minor muscle groups, allowing you to maximize hypertrophy (the muscle building process) through the use of progressive resistance.
You will be training 3 days per week, resting at least one day in between sessions. Here is a sample schedule:
- Monday - Workout A
- Wednesday - Workout B
- Friday - Workout C
Workout Notes
How to work ramped 5x5 sets
The first 2 sets are "working warm up" sets. The weight you use for your warm up sets will be based upon the resistance used during your 3 working sets. Here is the set up:
- Set 1 - 60% x 5 reps
- Set 2 - 80% x 5 reps
- Sets 3-5 - 100% (working weight) x 5 reps
So if you are using 200 pounds as your working weight for sets 3, 4 and 5, your workout would look like this:
- Set 1 - 120 pounds (60%) x 5 reps
- Set 2 - 160 pounds (80%) x 5 reps
- Sets 3-5 - 200 pounds (working weight) x 5 reps
Ramped 3x5 sets for deadlifts
This is performed in the same way you worked your 5x5 ramped sets, but with only one working set:
- Set 1 - 60% x 5 reps
- Set 2 - 80% x 5 reps
- Sets 3 - 100% (working weight) x 5 reps
Workout C - Ramped 3x5 squats
If your squat sets during Workout A felt manageable, try to add 5 pounds to your working set during Workout C. Here's how your Workout C squatting would look like:
- Set 1 - 60% x 5 reps
- Set 2 - 80% x 5 reps
- Sets 3 - Workout A's working weight + 5 pounds x 5 reps
How much weight to use per set
For a given exercise, use the same weight for each set. When this amount of resistance feels manageable, add another 5-10 pounds to the bar. You want to focus on progression at all times, so when you are able to, load the bar.
Progression of weight drives gains. It is essential, and this program will not yield gains without it.
Rest between sets
For major lifts like squats, deadlifts, bench press, overhead press and barbell rows, rest about 2 minutes in between sets. You can use 60 to 90 seconds rest between sets for all other movements.
| Workout A |
|---|
| Fullbody Workout |
| Exercise | Sets | Reps |
| Squats (Ramped) | 5 | 5 |
| Bench Press (Ramped) | 5 | 5 |
| Barbell Row (Ramped) | 5 | 5 |
| Upright Row | 3 | 10 |
| Skullcrushers | 3 | 10 |
| Dumbbell Curls | 3 | 10 |
| Leg Curls | 3 | 12-15 |
| Ab Wheel Roll Out | 3 | 10-15 |
| Workout B |
|---|
| Fullbody Workout |
| Exercise | Sets | Reps |
| Deadlifts (Ramped) | 3 | 5 |
| Romanian Deadlift | 2 | 8-12 |
| Seated Overhead Press | 3 | 8-10 |
| Pull Ups or Inverted Rows | 3 | 10-15 |
| Dips | 3 | 10-20 |
| Barbell Shrugs | 3 | 10 |
| Standing or Seated Calf Raise | 3 | 12-15 |
| Plank | 3 | 60 seconds |
| Workout C |
|---|
| Fullbody Workout |
| Exercise | Sets | Reps |
| Squats (Ramped) | 3 | 5 |
| Squats | 1 | 20 |
| Incline Dumbbell Bench Press | 3 | 10 |
| One Arm Dumbbell Row | 3 | 10-15 |
| Seated Arnold Press | 3 | 10-15 |
| Cable Tricep Extensions | 3 | 10 |
| Barbell Curls | 3 | 10 |
| Leg Curls | 3 | 12-15 |
| Ab Wheel Roll Out | 3 | 10-15 |
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