Week 1 – Beginner Program
Max Effort Day Max Effort Movement
• Floor Press: work up using 5-10 percent jumps starting with the bar until you reach a five-rep max. Then, drop 20 percent and do one set of eight reps.
Supplemental Movement
• Dumbbell Extensions: 2 sets 8 reps (one rep shy of failure) Accessory Movements
• Chest Supported Rows: 3 sets of 8 reps
• Face Pulls: 3 sets of 12 reps
Dynamic Effort Day Dynamic Effort Movement
• Bench Press: 8 sets of three reps using 60 percent of raw bench press. *Use three different grips (two wide, three medium and three close).
Supplemental Movement
• 3-Board Press: 2 sets of 5 reps (one rep shy of failure) Accessory Movements
• Chins: three sets to failure
• Chest Supported Rear Delt Raises: 3 sets of 10 reps
Accessory Movements
• Chest Supported Rows: 4 sets of 8 reps
• Face Pulls: 4 sets of 12 reps
Dynamic Effort Day Dynamic Effort Movement
• Bench Press: 8 sets of three reps using 60 percent of raw bench press. *Use three different grips (two wide, three medium and three close).
Supplemental Movement
• 3-Board Press: 2 sets of 3 reps (one rep shy of failure) Accessory Movements
• Chins: three sets to failure
• Chest Supported Rear Delt Raises: 3 sets of 10 reps
Week 3 – Beginner Program Max Effort Day
Max Effort Movement
• Floor Press: work up using 5-10 percent jumps starting with the bar until you reach a one-rep max.
Then, drop 20 percent and do one set of three reps.
Supplemental Movement
• Dumbbell Extensions: 4 sets of 5 reps (one rep shy of failure) Accessory Movements
• Chest Supported Rows: 4 sets of 8 reps
• Face Pulls: 4 sets of 12 reps
Dynamic Effort Day Dynamic Effort Movement
• Bench Press: 8 sets of three reps using 60 percent of raw bench press. *Use three different grips (two wide, three medium and three close).
• After your dynamic bench sets, work up to the heaviest set of five you can do using a close grip.
Supplemental Movement
• N/A
Accessory Movements
• Chins: three sets to failure
• Chest Supported Rear Delt Raises: 3 sets of 10 reps
Week 4 – Beginner Program
Max Effort Day Max Effort Movement
• 2-Board Press: work up using 5-10 percent jumps starting with the bar until you reach a five-rep max.
Then, drop 20 percent and do one set of eight reps.
Supplemental Movement
• Close Grip Incline Press: 3 sets of 8 reps (one rep shy of failure) Accessory Movements
• Barbell Rows: 2 sets of 15 reps
• Rear Delt Raises: 2 sets of 10 reps
• YTWL’s: one set of 12 reps
Dynamic Effort Day Dynamic Effort Movement
• Bench Press: 8 sets of three reps using 60 percent of raw bench press. *Use three different grips (two wide, three medium and three close).
• After your dynamic bench sets, work up to the heaviest set of three you can do using a close grip.
Supplemental Movement
• N/A
Accessory Movements
• Chins: three sets to failure
• Chest Supported Rear Delt Raises: 3 sets of 10 reps
Supplemental Movement
• Close Grip Incline Press: 3 sets of5 reps (one rep shy of failure) Accessory Movements
• Barbell Rows: 3 sets of 12 reps
• Rear Delt Raises: 3 sets 8 of reps
• YTWL’s: one set of 12 reps
Dynamic Effort Day Dynamic Effort Movement
• Bench Press: 8 sets of three reps using 60 percent of raw bench press. *Use three different grips (two wide, three medium and three close).
Supplemental Movement
• Dumbbell Extensions on Floor: work up to two heavy sets of 8 reps Accessory Movements
• Pull Downs: three sets to failure
• Dumbbell Cleans: 2 sets of 10 reps
Week 6 – Beginner Program
Max Effort Day Max Effort Movement
• 2-Board Press: work up using 5-10 percent jumps starting with the bar until you reach a one-rep max.
Then, drop 20 percent and do one set of three reps.
Supplemental Movement
• Close Grip Incline Press: 2 sets of 3 reps (one rep shy of failure) Accessory Movements
• Barbell Rows: 4 sets of 10 reps
• Rear Delt Raises: 3 sets of 8 reps
• YTWL’s: one set 12 reps
Dynamic Effort Day Dynamic Effort Movement
• Bench Press: 8 sets of three reps using 60 percent of raw bench press. *Use three different grips (two wide, three medium and three close).
Supplemental Movement
• Dumbbell Extensions on Floor: work up to two heavy sets of 8 reps Accessory Movements
• Pull Downs: three sets to failure
• Dumbbell Cleans: 2 sets of 10 reps
Week 7 – Beginner Program
Max Effort Day Max Effort Movement
• Pin Press with Five-inch Lockout: work up using 5-10 percent jumps starting with the bar, until you reach a five-rep max. Then, drop 20 percent and do one set of eight reps.
Supplemental Movement
• Barbell Extensions on Floor: 3 sets of 8 reps (one rep shy of failure) Accessory Movements
• Dumbbell Rows: 2 sets of 10 reps
• Front Plate Raises: 2 sets of 10
• Face Pulls: 3 sets of 10 reps
Dynamic Effort Day Dynamic Effort Movement
• Bench Press for 8 sets of three reps using 60 percent of raw bench press. *Use three different grips (two wide, three medium and three close).
• After your dynamic bench sets, work up to the heaviest set of three you can do using a close grip.
Supplemental Movement
• N/A
Week 8 – Beginner Program
Max Effort Day Max Effort Movement
• Pin Press with Five-inch Lockout: work up using 5-10 percent jumps starting with the bar until you reach a three-rep max. Then, drop 20 percent and do one set of five reps.
Supplemental Movement
• Barbell Extensions on Floor: 3 sets of 5 reps (one rep shy of failure) Accessory Movements
• Dumbbell Rows: 3 sets of 10 reps
• Front Plate Raises: 3 sets of 10
• Face Pulls: 3 sets of 10 reps
Dynamic Effort Day Dynamic Effort Movement
• Bench Press: 8 sets of three reps using 60 percent of raw bench press. *Use three different grips (two wide, three medium and three close).
• After your dynamic bench sets, work up to the heaviest set of one you can do using a close grip.
Supplemental Movement
• N/A
Accessory Movements
• Pull Downs: three sets to failure
• Dumbbell Cleans: 2 sets of 10 reps
Week 9 – Beginner Program
Max Effort Day Max Effort Movement
• Pin Press with Five-inch Lockout: work up using 5-10 percent jumps starting with the bar, until you reach a one-rep max.
Supplemental Movement
• Barbell Extensions on Floor: 2 sets of 3 reps (one rep shy of failure)
Accessory Movements
• Dumbbell Rows: 3 sets of 12 reps
• Front Plate Raises: 3 sets of 10
• Face Pulls: 4 sets of 10 reps
Dynamic Effort Day Dynamic Effort Movement
• Bench Press: three sets of three reps using 60 percent of raw bench press using your strongest grip, then work up and test your bench record.
• Take the rest of the day off.
—By Al Caslow