All Pro Simple Beginner Programmers

Here's the routine in question: Do a light warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight.

Choose a starting weight and start light. Squats Bench Presses Bent-Over Rows Overhead Barbell Presses Stiff-Legged Deadlifts Barbell Curls Calf Raises You will be running this program on a five week cycle as follows: The first week do all 4 sets for 8 reps. The second week do all 4 sets for 9 reps. The third week do all 4 sets for 10 reps. The fourth week do all 4 sets for 11 reps. The fifth week do all 4 sets for 12 reps.

If you got all of the required reps on the fifth week then increase the weight by 10% and repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn't need more than one minute rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the work sets. Do some cardio and abs work on non weight training days.

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Yeah, I know. But you only increase the weight for a given rep range by 10% every 5 weeks. Ya know how long most beginner programs take to add 10% to a 135 bench or 225 squat? And yes, it's a hypertrophy program, it's not designed to increase your lifts as quickly as possible. But come on - that's a pretty big difference. Best-case scenario, with no deloads or repeated weights, this program takes over 8 months to get you from a 95 lb lift to 185 lbs. SS would get you there on squats in under a month, while Greyskull LP - a slow early-beginner program already - would at worst get you there on bench press in under 6 months, and realistically quite a bit faster.

The flip side of this is that, although it makes sense from the POV that '12 reps represents a certain% increase of exertion over 8 reps', adding 10% per cycle means that the absolute amount of weight added increases each time through. Whereas on an LP program you'd normally expect it to decrease as you stall, determine a need to microload etc. It's actually (slow) exponential progression. (And indeed, if you look at estimates of X-RMs from sources other than Brzycki, it seems like 15% or so per cycle is more appropriate for a smooth progression.) But really I think it'd be possible to fix this, just that the programming would be harder to explain. Maybe you'd want a bunch of pre-calculated tables or something. All of that said, I'm right near the beginning and I'm really struggling with trying to add 5lb to bench each time, and you only bench every other session on SS-like programs.

And honestly there's no way I could have added 10 lb every session to back squats for long (although I did manage to add 5 lb every session to front squats for the first month or so). But really I think it'd be possible to fix this, just that the programming would be harder to explain. The program takes KISS to an extreme - it settles for going from excessively slow to (eventually) excessively fast progression rather than catering to the physiological changes that affect the real optimal rate of progress. When I first started out, I did the lifts for Greyskull LP but added 5 lbs to press/bench and 10 to squat/DL until my first deload for each lift, then switched to Greyskull verbatim (which calls for increases at half those rates unless you hit 10+ reps on your last set). Worked pretty well for me, and as much as I hate to suggest altering programs made by people who're way more knowledgeable than me, something like that is the best way to do it, in my opinion.

Something like that is the best way to do it, in my opinion. I'm inclined to agree honestly. Actually the whole thing of how GSLP works is a little weird to me - intuitively I like that it can more rapidly adjust, plus you get a little hypertrophy work in on the AMRAP sets. But it seems to me like at the beginning you're going to be able to handle those increments (after all, the other programs use them), and later on, 10 reps is just not going to happen anyway if you're doing things right. I've already changed quite a bit for myself and there's stuff I would have done differently yet again in the first month if I'd known better. But I'm pretty happy now.

I'll have to write it up when I'm done, not that I really expect it to get any respect.

I realized that AllPro's beginner routine is more suitable for Intermediates since it is based on weekly progression while SS is slightly unbalanced due to too much lower body focus. Yes I also do acknowledge Fierce 5 which strikes a good balance. This thread was made only to understand and learn programming behind a basic routine and discussion on ways to improve the routine below. It is not meant for anyone to do the routine.

However, I recently came out with my own balanced program for beginners based on AllPro beginner. You will do 3 work outs per week on non consecutive days. E.g Monday - Tuesday - Friday like SS. Each workout day you will do: Compounds Squat (High Bar) - 2x8 Flat Bench (Feet flat on ground, elbows tucked) - 2x8 Chest Supported Rows (pulled to nipples/lower chest, body 90 degree to floor) - 2x8 Incline Bench - 2x8 Stiff Legged Deadlift - 2x8 Isolations Barbell Curls - 2x8 / 2x10 / 2x12 Calf Press - 2x8 / 2x10 / 2x12 Hanging Leg Raises - 2x8 / 2x10 / 2x12 Rest 2 minutes between sets. Adding Exercises -Lat Pull downs (1x8) can be added after 3 weeks. If no stalling occurs on rows, try 2x8.

-Other exercises can be added in same manner. Only add one exercise per week for 1 set. Omit if causes stalling on compounds. Possible additions: Upright Rows, Shrugs. Progression Compounds: Lower body +2.5kg, Upper body +1.25kg, per workout Isolation: 1 rep per workout, increase 15% if pass 2x12 (round down).

So if you curl 2x8 this week, by next week you should be curling 2x10 with the same weight. Once pass 2x12 on week 3, increase 15% and start back at 2x8. Reset/Deloading If failed 2x8 on compounds 2 times in a row, reset 10%. Half the rate of weight increase for that lift from now on once build back to previous PR If start to fail many lifts, do a active deload for a week Diet Chubby - Maintenance. Skinny - Bulk (+1kg per month) More info: forum.bodybuilding.com/showthread.php?t=156380183 Next Step After reaching body-weight squat, make Wednesday a light day (-20% weight from Monday), adding weight to lifts on only Monday and Friday. Once even that becomes hard (approaching 1.5x body weight squat), switch to AllPro's Beginner routine and work to 2x body-weight squat. Programming Discussion/Reasoning Starting Strength is 3x5 = 15 volume.

Mine is 2x8 = 16 volume. Thus 3x8 = 24 volume is overkill.

5 rep sets should be using a slightly high%1RM compared to 2x8 which uses 80% 1RM. Thus working in the 8RM causes less stress on CNS allowing the trainee to recover better between workouts compared to SS. Both lower body and upper body (front) gets 32 volume producing a better upper lower balance rather than SS which gives you 45 reps on squats/week while only 15 reps on bench on certain weeks.

Incline Bench was included because Flat Bench often gives more development to lower pecs, thus giving trainees overdeveloped lower pecs and minimal upper pec development. Incline Bench will target upper pecs allowing a balanced chest development. Both Flat and Incline will hit Anterior deltoids thus OHP is not needed. This also prevents the common overdeveloped anterior deltoids issue. Benching is done without leg drive and normal arch to place the stress on pecs.

Its purpose is pec development, not for the trainee to practice technique to lift max weights by involving other components. Elbows tucked for shoulder health. High bar squats are done because Stiff Legged Deadlifts (SLD) are already working hamstrings sufficiently.

Front squats are also a viable substitute for Squats for this reason. SLDs are also chosen over Deadlifts because they target the posterior chain much better producing a more balanced overall development. Chest supported rows are done so that the erector muscles do not limit the weight that could be handled. They are also much much safer for the trainees back and not easy to cheat. The erectors are already worked by Squats and SLD thus not needing any more stress. It will also be more efficient and safe to pull the bar to the lower chest with a bench supporting you since the moment arm is larger.

Bar is pulled to nipples/lower chest to allow mid back development including rear delts. Since this targets mostly mid back, lat pulldowns can be added to work the lats later on. Together they allow complete back development. So to the very knowledgeable members here, is there anything wrong with this routine?

Can it be improved in any way, please comment below. I realized that AllPro's beginner routine is more suitable for Intermediates since it is based on weekly progression while SS is slightly unbalanced due to too much lower body focus. Yes I also do acknowledge Fierce 5 which strikes a good balance. However, I recently came out with my own balanced program for beginners based on AllPro beginner. You will do 3 work outs per week on non consecutive days. E.g Monday - Tuesday - Friday like SS. Each workout day you will do: Compounds Squat (High Bar) - 2x8 Flat Bench (Feet flat on ground, elbows tucked) - 2x8 Chest Supported Rows (pulled to nipples/lower chest) - 2x8 Incline Bench - 2x8 Stiff Legged Deadlift - 2x8 Isolations Barbell Curls - 2x8 / 2x10 / 2x12 Calf Press - 2x8 / 2x10 / 2x12 Hanging Leg Raises - 2x8 / 2x10 / 2x12 Rest 2 minutes between sets.

Adding Exercises -Lat Pull downs (1x8) can be added after 3 weeks. If no stalling occurs on rows, try 2x8. -Other exercises can be added in same manner. Install Red Alert 3 Language Pack there. Only add one exercise per week for 1 set. Omit if causes stalling on compounds. Possible additions: Upright Rows, Shrugs.

Progression Compounds: Lower body +2.5kg, Upper body +1.25kg, per workout Isolation: 1 rep per workout, increase 15% if pass 2x12 (round down). So if you curl 2x8 this week, by next week you should be curling 2x10 with the same weight. Once pass 2x12 on week 3, increase 15% and start back at 2x8. Reset/Deloading If failed 2x8 on compounds 2 times in a row, reset 10%. Half the rate of weight increase for that lift from now on once build back to previous PR If start to fail many lifts, do a active deload for a week Diet Chubby - Maintenance. Skinny - Bulk (+1kg per month) More info: forum.bodybuilding.com/showthread.php?t=156380183 Next Step After reaching body-weight squat, make Wednesday a light day (-20% weight from Monday), adding weight to lifts on only Monday and Friday.

Once even that becomes hard (approaching 1.5x body weight squat), switch to AllPro's Beginner routine and work to 2x body-weight squat. Programming Discussion/Reasoning Starting Strength is 3x5 = 15 volume. Mine is 2x8 = 16 volume. Thus 3x8 = 24 volume is overkill. 5 rep sets should be using a slightly high%1RM compared to 2x8 which uses 80% 1RM. Thus working in the 8RM causes less stress on CNS allowing the trainee to recover better between workouts compared to SS. Both lower body and upper body (front) gets 32 volume producing a better upper lower balance rather than SS which gives you 45 reps on squats/week while only 15 reps on bench on certain weeks.

Incline Bench was included because Flat Bench often gives more development to lower pecs, thus giving trainees overdeveloped lower pecs and minimal upper pec development. Incline Bench will target upper pecs allowing a balanced chest development. Both Flat and Incline will hit Anterior deltoids thus OHP is not needed. This also prevents the common overdeveloped anterior deltoids issue.

Benching is done without leg drive and normal arch to place the stress on pecs. Its purpose is pec development, not for the trainee to practice technique to lift max weights by involving other components. Elbows tucked for shoulder health. High bar squats are done because Stiff Legged Deadlifts (SLD) are already working hamstrings sufficiently. Front squats are also a viable substitute for Squats for this reason. SLDs are also chosen over Deadlifts because they target the posterior chain much better producing a more balanced overall development.

Chest supported rows are done so that the erector muscles do not limit the weight that could be handled. They are also much much safer for the trainees back and not easy to cheat. The erectors are already worked by Squats and SLD thus not needing any more stress. It will also be more efficient and safe to pull the bar to the lower chest with a bench supporting you since the moment arm is larger.

Bar is pulled to nipples/lower chest to allow mid back development including rear delts. Since this targets mostly mid back, lat pulldowns can be added to work the lats later on. Together they allow complete back development. So to the very knowledgeable members here, is there anything wrong with this routine? Can it be improved in any way, please comment below.

What you say is correct and it is what I meant also. My idea is if a true novice can make progress workout to workout, he should do that instead of following a program which progress weekly. If 1 year on all pro = 4-6 months of progress on SS for a novice, then the novice should do SS to leverage the fast progression until he starts stalling and then do the switch to AllPro. It's the same concept as a novice shouldn't do Madcow 5x5 or Texas Method since he can progress much faster than the planned progression.

Referencing Practical Programming for Strength Training, workout to workout progression are for true novices while weekly progressions are for Intermediate lifters. Anyway forgetting that, how about the actual routine itself? What you say is correct and it is what I meant also. My idea is if a true novice can make progress workout to workout, he should do that instead of following a program which progress weekly. If 1 year on all pro = 4-6 months of progress on SS for a novice, then the novice should do SS to leverage the fast progression until he starts stalling and then do the switch to AllPro. It's the same concept as a novice shouldn't do Madcow 5x5 or Texas Method since he can progress much faster than the planned progression. Referencing Practical Programming for Strength Training, workout to workout progression are for true novices while weekly progressions are for Intermediate lifters.

Anyway forgetting that, how about the actual routine itself? For strength training, you are correct, however all pros is a hypertrophy routine, you will still gain strength, just slower, it really depends on your goals, for example if you favor mass over strength then you wouldn't mind doing all pros for a year if it meant working towards your goals, remember that bodybuilding is a marathon and not a sprint, one year is nothing compared to the many you will have to spend to acquire your ideal physique. Also, i say mentioned earlier, just because you progress workout to workout does not mean you will be able to keep up with that kind of progression, when you stall a couple times, you'll be back doing submaximal weights, while on all pros your still progressing at a consistent rate. Overall volume is much higher. It's just that I equal the volume for lower and upper that's why it become quite high. Regarding your statement, yeah you will stall very very fast on this routine.

That's why it's for a true novice. This routine is only meant to be run for 1.5 month ~ 2 months max. The trainee will then have to do a switch whereby make Wednesday a light day (-20% weight from Monday), adding weight to lifts on only Monday and Friday. This is described in the Next Step. Another burn out safeguard is listed in the Reset/Deloading, whereby you will half your weight progression once fail 2x on a row on a lift. This 2 methods should allow a slowing of progression preventing any burnout and keeping the program going for at least 3.5 months. On another note, any volume adjustments to make this program better?

Overall volume is much higher. It's just that I equal the volume for lower and upper that's why it become quite high. Regarding your statement, yeah you will stall very very fast on this routine. That's why it's for a true novice. This routine is only meant to be run for 1.5 month ~ 2 months max. The trainee will then have to do a switch whereby make Wednesday a light day (-20% weight from Monday), adding weight to lifts on only Monday and Friday.

This is described in the Next Step. Another burn out safeguard is listed in the Reset/Deloading, whereby you will half your weight progression once fail 2x on a row on a lift. This 2 methods should allow a slowing of progression preventing any burnout and keeping the program going for at least 3.5 months. On another note, any volume adjustments to make this program better?

If I have to do it, I'll go with Fierce 5, and then switch to AllPro and then Madcow. Will keep me going for years. Manual Switchgear. Reason of me doing this is NOT to come out with another groundbreaking routine, cause that's already done like you said. I'm doing this to learn on how to construct good programs, and also learn some programming. That's why I'm rather focusing on discussing any flaws of this routine.

The thread is also titled to know the sources of reference for it and '.Serious programming talk' for this purpose. This thread is not meant for a beginners to come in and run this program, rather is for discussing the routine itself and ways to further refine it.

If I have to do it, I'll go with Fierce 5, and then switch to AllPro and then Madcow. Will keep me going for years.

Reason of me doing this is NOT to come out with another groundbreaking routine, cause that's already done like you said. I'm doing this to learn on how to construct good programs, and also learn some programming. That's why I'm rather focusing on discussing any flaws of this routine. The thread is also titled to know the sources of reference for it and '.Serious programming talk' for this purpose. This thread is not meant for a beginners to come in and run this program, rather is for discussing the routine itself and ways to further refine it.

When I first did AllPro, i totally feel in love with in. The progression is so systematic, and the way the progression happens, add 10%.

And when you progress, it's certain that you won't fail your 2x8 cause 2x12 = 70% 2x8 = 80% 70x1.1 = 77% This it automatically makes 2x8 a slight deload to take off any accumulated fatigue. It also follows dual factor theory whereby you have 3 good loading phases (2x10, 2x11, 2x12) and 1 deload phase (2x8). Ontop of that, the way it's advised to add exercise is also spot on, whereby only 1 set one at a time so u can pinpoint any stalling. Lastly, You do all exercises in 1 day, 3 times a week resulting in a well balanced development, unlike SS which overly develops lower body. I am not sure if fierce 5 has anywhere near this amount of programming behind it. I learned alot from AllPro's routine.