The novice trainer is unique in that they are able to rapidly recover from training sessions, so 4x or 5x weekly is not necessarily an issue for beginners. The nSuns Linear Progression program is great for beginners because it immediately gets them accustomed to higher training frequency, whereas many novice programs only call for 3x weekly training. NSuns is best suited for late stage novices. V4_06 GZCLP 3-4 Day 12 Week Program | nSuns LP More loads of program info and spreadsheet variations: GZCLP Linear Progression Program GZCL is based on the following training structure, which applies to GZCLP as well. Both versions are in the spreadsheet below. It’s a solid, well laid out program available in 3 day and 4 day versions. GZCLP is the linear progression version of GZCL. GZCLP is best suited for late stage novices. Here is a summary of the program as laid out in the spreadsheet: GZCLP Linear Progression Program Greyskull Linear Progression Program - 6 Week (2020 v2) | While I think benching 1-2x weekly is not ideal, the usage of AMRAP sets helps add additional volume. It’s kind of like Starting Strength v2.0 – the biggest differences being the auto regulation provided by the AMRAP sets, squatting 2x per week on Greyskull instead of 3x per week on Starting Strength, and the incorporation of curls and weighted chin ups. It is well documented and has a long history of successfully getting people bigger and stronger.
GreySkull LP is another excellent choice for an early novice program. Greyskull LP is best suited for early stage novices. Lvysaur 4-4-8 Program Spreadsheet - GreySkull LP I’m sure you can make progress on either program, though. I think this program is a great alternative to GreySkull LP. If you can’t swing a 4x or 5x weekly program, give Ivysaur 4-4-8 a shot. This keeps the lifter on a crisp linear progression cycle while still incorporating enough volume and back work to transition into intermediate programs.
Incorporation of AMRAP sets to help build out work capacity and keep challenging the lifter.While the Ivysaur 4-4-8 program is laid out in a 3x weekly format similar to Starting Strength, Strong Lifts, etc., there are some things I like about it: The Ivysaur 4-4-8 Beginner Program is structured as follows: Ivysaur 448 is best suited for early stage novices. If you have your diet and recovery dialed in and you’re not able to progress weekly, you may achieve better results with an intermediate powerlifting program. If you’re able to add weight to the bar once a week (again, while keeping the set and rep scheme the same) then you’re a late stage novice.Ĭheck out nSuns, GZCLP, or Madcow if this is you. They progress faster than any other type of program. This will help you realize all of the noob gains you’re capable of achieving as quickly and efficiently as possible.ĭon’t be embarrassed to be running an early novice program. These programs are good choices for those who are running their first serious program ever. GreySkull LP or Ivysaur 4-4-8 would be great for you. If so, congratulations, you’re an early stage lifter. If you’re not sure if you’re an early stage novice or a late stage novice lifter, it’s pretty easy to figure out.Īre you able to add weight to the bar every training session while still keeping the set and rep scheme the same? While they are great choices for folks looking to learn about programming, add muscle, lose fat, and get stronger, they’re not ideal for powerlifting. Some popular beginner strength programs like Strong Lifts 5×5, Starting Strength, or Ice Cream Fitness only call for the athlete to bench 1-2x weekly and do not program enough deadlift volume, which will result in earlier strength plateaus (i.e. Relatively simple programs that are easy to follow.Providing adequate frequency for each of the lifts.Focus on the big three competition lifts to master the basics.These beginner programs were chosen for three primary reasons: nSuns Linear Progression Program (3, 4, or 5 day).Powerlifting Workout Programs for Beginners 10.2 Why were these beginner programs selected?.10.1 Which beginner powerlifting program is right for me?.1 Powerlifting Workout Programs for Beginners.
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