Programming

This is the place for random programming templates. I will update it as I put together new stuff for people, take a look around and use what you like.

***REMEMBER THAT UNLESS YOU ARE JOHN FRAGOSO, JON WOODY, GLEN CORDOZA, KATIE DeLUCA OR JENNY LaBAW ALL OF THIS WAS WRITTEN FOR SOMEONE ELSE AND MAY NOT BE RIGHT FOR YOU***

8week

12 Week Hatch Squat

531

Glen 4 week

Glute

Jenny Regionals Taper.excel

MEBB 1

MEBB-2

MEBB Hatch

MMA WODS 1

4 week 5×5-8 week 531

stronglifts-madcow-5×5-1

stronglifts-5×5-advanced

smolov.stronglifts

 

 

 

 

 

 

101 Responses to Programming

  1. Matthew Paulus says:

    For the 531 programming how many times per week do you recommend I lift ie: doing 3 sets of 5 reps 3 times a week or more? Also when is it an appropriate time to re-evaluate my one rep max? And finally if were to use the 531 for my dumb bell flat bench press can I also do other chest and building workouts?

    • Adam says:

      Hi Matt sorry for the late reply.
      The 531 as written here is set up for 3 days per week,e.g., Squat one day Deadlift one day, and Standing press one day lather rinse repeat. I have had trouble getting my press to go up training it once a week so if you are looking to add in a bench day I think that would be fine. That template could look something like Squat day, Bench day, Rest day, Deadlift day, Press day. As far a 1RMs go I would hit a max for each lift every 8 to 10 weeks just to check progress but remember after every 531 cycle you add 10 pounds for lower body movements and 5 for upper.

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