Saw this yesterday. Looks like a great template and not just for pure newbies, imo:
What i would do
Date/Time 2006-02-26 11:37:08
Remote IP: 18.104.22.168
i would train M, W, F. i would squat, bench, then DL every day, using Heavy, medium, and light. Sort of the old Korte 3x3 program. Do this for three to four weeks, then back off a week.
Here is a plan:
Monday should be heavy squat, medium BP, light DL.
Wednsday should be Light squat, light BP, Heavy DL
Friday should be Medium squat, Heavy BP, medium DL.
DO 5 rep work sets. Do 5 sets of Benches, 4 sets of squats, and 3 sets of DLs each day.Squat first, then BP, then DL.
Heavy for you is pushing those work sets up to a rep or two from failure with about 80-90% of your max. You can do all work sets with the same weight or move weight on the bar up and down.
Medium is doing the work sets with 60-70%.
Light is done with 50%.
Really focus on perfect form and groove on light and medium days.
Finish off ever workout with 3sets of 5 on chins, pullups, or parallel grip pullups.
This plan assumes somebody who is lean and is used to 10 rep sets and is a newbie.
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A novice is someone who keeps asking himself if he is a novice. An intermediate is someone who is sick of training with weak people and an advanced person doesn't give a shit anymore. - Jim Wendler