Best 3/4 day split novice programs for general strength purpose.
Best 3/4 day split novice programs for general strength purpose
Xavier Nguyen
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Bentley Perry
Greyskull
tigerdroppings.com
Pic related is the base program. Increase weight (1kg for upper bod, 2kg for lower) every session when you get at least 5 reps on the amrap set. If you get 10 reps or more, double the increase.
Add to the base program to make it suit your goals.
Personally I'd add a horizontal pull (eg Pendlay Row 2x8-10) on bench day, and a vertical pull (Curls, Weighted Pullups etc) on Press day.
You can, and should, also do "Frequency" pushups and pullups. This involves doing submaximal pushups and pullups throughout the day. If you can do a max set of 30 pushups, do 3 sets of 20 6 days a week. Increase the sets or reps every week.
Read the primer for more info, or better yet read the book.
Michael Smith
Ss then 5/3/1
Camden Long
Greyskull then Texas Method Greyskull then Juggernaut Method 2.0*
Kevin Russell
Flat Bench
Dumbbell Shoulder Press
Barbell Rows
Chin ups and Dips
Tricep Extension
Squat
Incline Bench Press
Dumbbell rows
Pull ups and Dips
Cable Curls
Behind the Neck Pull Down Machine (The lat pull down machine)
Shrugs, in the smith machine, full ROM, one armed
Machine Rows of some kind
Deadlift
No Chin ups or Dips today, just do Cable Curls + Tricep Extension because you're tired now.
Thomas Campbell
I don't have any microplates.
James Stewart
So order some. They cost me $20 on Amazon.
Daniel Scott
Then buy some. If you care about your progress, they're 100% worth it.
If you want to save money, some weight clips weigh around 1kg/0.5kg each and cost less.
Jason Bennett
Actually I'm in the same boat, I've been doing texas method for a year and a half now and want to switch to a push/pull 4 day a week routine. I was thinking ABxAB with ohp/bench on push day and deadlift/barbell rows on pull day.
Connor Phillips
>texas method for a year and a half
Adrian Thompson
starting strength
when you plateau, Stronglifts 5x5
when you plateau again, 5/3/1 and The Bridge
Lincoln Jackson
Yeah I know I done goofed, trying to unfuck myself now by switching to a new routine.
Carson James
If you're a rank novice and have an actual desire to become stronger, just read Starting Strength and follow ever word of it. If you actually follow the program, it is probably the best way to make the most of your novice gains.
After than (4-15months) I would recommend moving onto "The Bridge" by Barbell Medicine. Personally, I've never used 5/3/1 so that could be equally as good, but I have used the Texas Method and it got me going nowhere fast.
If you like The Bridge and have passed into true intermediate stage I would suggest following Layne Norton's PH3, Barbell Medicine's 12 week strength template or Jonnie Candito's 6 week intermediate program.
Good luck user.
Liam Carter
GZCLP
Levi Phillips
>Starting Strength and follow ever word of it
>"The Bridge" by Barbell Medicine
>Layne Norton's PH3, Barbell Medicine's 12 week strength template or Jonnie Candito's 6 week intermediate program
Do not trust this man
James Hill
>Two novice programs followed by an intermediate and then the post-novice program meant to lead you from SS to the texas method.
Fail.
Ian King
I just finished day 5 of PH3. Its incredible! Actually excited to go to the gym.
Tons of arms with a focus on the main lifts as well. Good so you don’t get that SS physique which I was starting to get bad...
Kayden Morales
Personally I would recommend Greyskull since it very very adaptable and very easy to follow, but in the end it doesn't really matter what kind of strength-based program you run, you'll see gains regardless as long as you keep strict form, increase weight and eat plenty of food.
Charles Stewart
I think many make the mistake that they don't eat enough.
Luke Cook
If I had to do it over again, then I'd do SS until I needed the light squat day. So, about a month or two, and move on to this(GZCLP)
Isaiah Torres
Push/Pull is fine but it feels more like an aesthetics focused split because even if you swap a squat/dead day with some easy accessory you're not going into your heavy lift fully fresh.
For example:
AbxaB
A = Squat, a = something lighter
B= Deadlift, d = something lighter
No matter the order you're going into something a little bit more tired overall from the previous day.
GZCLP is good but it was too powerlifting focused for me, I made adjustments to it until it made more sense just to do Push/pull. The 5x3 is a god send after months of 3x5 everything, but I think it's too much for deadlifts.
Joshua Williams
came here to post greyskull but this guy beat me
Ethan Rodriguez
Is it possible to do two movements a day with push/pull?
Levi Walker
>lifting for strength
never gonna make it
Asher Davis
>ppl who don't lift
Jaxon Collins
Can I progress 2,5kg like in other novice programs?
Colton Russell
You pair your squat with your push, deadlift with your pull. It's basically a more exhausting full body routine which is why I don't think it's good for pure strength. GZCLP every other day is cool because you do one thing heavy, build up your form and work capacity with the T2, then work on a couple weaknesses for T3. GZCLP gets kind of confusing for aesthetics at T3 because 3x15 is not optimal for hypertrophy and then the creator basically disregarded his own definition for T3s when he told everyone to just make it a brosplit.
Yes but you will stall quicker, it's probably better to do it that way when starting out fresh.
Asher Lee
So it's better for aesthetics?
Cameron Hughes
Just started with SS. When should I switch out of SS? When I stop making improvements on my lifts or on my 3rd/4th month regardless if I stop improving? And what do I switch to from SS? Texas? Grey?
Adrian Wright
I would say so. It's basically full body for people that added way too many accessories. The downside is that you're only doing your heavy powerlift once a week (maybe twice for Squat.)
GZCLP is kind of the same way, but the entire routine revolves around driving your big 4 + rows/pulldowns for the back. You shouldn't be stalling much on GZCLP even after 6 months.
Isaiah King
What program blends both Strength & Astetic training?
Thomas Rivera
i've been doing SS for like 5 years
Parker Rodriguez
Golden six
Noah Watson
Shit nigger just quit
Jaxson Cooper
at this point it's abundantly clear i'll never be Jow Forums, i'm just trying to avoid being fat and soi style at this point