Posted in the Program Section, heard nothing useful.

[chevin11]

For starters, I'm a personal trainer, and have written this program mostly for fun, partially to see if I can finish the whole thing.

This is a rough draft, I have explained some of the psychology behind it, just so you can get an idea of how it functions.




15 weeks total
5 weeks Step-Up-Sets
5 weeks 50-10's
5 weeks Athletic/Olympic

Step-Up-Sets- Start with two warm up sets of 20 (should be easily achieved)
Now, after each set, increase the weight by one interval. Your first real set should be strained, but no form breakdown should occur until you reach set 4 at least

1x15, 1x12, 1x10, 1x8, 1x6, 1x4

Choosing exercises: 6 in total, 4 isolation, 2 compound.

Split: Legs, Shoulders, Back, Chest, Abs+Cardio, Arms

50-10's Do not require warm up sets, however, doing a short 5-7 minute warm up is highly recommended.

Everything but your rear delts and shoulders are going to follow this set+rep plan. the high rep sets should be extremely difficult to finish without pausing. the low rep sets should all have a form breakdown approx two reps from the end of the set

50 SS 10, 40 SS 8, 30 SS 6, 20 SS 4.

For Shoulders and Delts

35 SS 7, 25 SS 5, 15 SS 3, 20 SS 3-5.

Choosing exercises: 4 in total, 2 isolation, 2 compound

Split: Legs, Shoulders, Back, Chest, Abs+Cardio, Arms

Athletic/Olympic (This is the only one I have completely written out.

Split: Athletics, Upper, Abs+Cardio, Lower. (I recommend a rest day at the end of the split, but take them as you wish.)


D1- 2 sets 25 speed step-ups (2-5 levels)

25 leapfrog box jumps

5 sets 5 push-ups

5 sets 5 Aussie pull-ups

3 sets 15, 2 sets 12, 1 set 20 Goblet Squats

5 sets 5 (per leg) Single leg diamond push-ups

3 sets 15 renegade rows

2 sets 8 wide grip pull-ups

2 sets 8 close grip pull-ups

5 sets lunges

2 sets ladders (turf work agility)

2 sets push-up ladders.


D2-

Single arm landmine press
2x20, 2x15, 2x12, 2x8

Snatch Press
3x15, 3x12, 3x8

Flat Bench
3x15, 3x12, 3x8

Incline Bench
3x15, 3x12, 3x8

BTN Military Press
3x15, 3x12, 3x8

D3-

5m bike (light warm up)

Jack-knife sit-ups
15, 15, 12, 10, 12, 10

8m HIIT (Eliptical)
1m light-30s hard

Pilaf Press
2x15, 2x25, 2x40

5m Treadmill (hard)
Speed 6-9.5

Sit-ups
25, 25, 15, 10, 10

5m HIIT Bike
30s easy, 30s hard

Dynamic Planks
20, 20, 10, 15, 30, 5

Decline Oblique Twists
15, 15, 15, 10, 5, 5

2.4 Kms on any cardio.

D4-

Front Squats
3x15, 3x12, 3x8

Box Jumps
5x5

Walking lunges
25 per leg

Snatch Squats
3x15, 3x12, 3x8

Leg press (high+wide)
3x15, 3x12, 3x8

Single Leg Split Squats
3x15, 3x12, 3x8

Pistol Squats
5x3

7m Bike (cooldown)







ACTUAL Feedback is much appreciated.

[jalundah]

I admire your commitment to writing this program... but what is this for? You? Clients? Beginners? Intermediates? Athletes? Obese people?

All in all I can't say it's a bad program... but training is so much more than complex set/rep schemes

[KyleAaron]

For starters, I'm a personal trainer, and have written this program mostly for fun, partially to see if I can finish the whole thing

http://startingstrength.com/article/...ng_vs_exercise

[Gxp23]

Checked program section. You actually did get some feedback in there, stop being so salty just because your program isn't something special.

[grouchyjarhead]

Which organization did you get certified through to become a personal trainer?

And cross-posting is against forum rules FYI.

Honestly it makes no sense. Training for a Spartan Race but only doing cardio once a week, no modifications, no mention of who or what it is for, etc. It's a train wreck.

[ironwill2008]

....snip....


ACTUAL Feedback is much appreciated.

You wouldn't be trollin,' would you, brah?

[chevin11]

Checked program section. You actually did get some feedback in there, stop being so salty just because your program isn't something special.

I posted this in here before I got any actual feedback. Anyways It's going back in the oven, because posting it here before it's been tested and semi-finished was a mistake.

[Ronin4help]

It's just a bunch of exercise names and numbers???? Comment on what?

Here, I have an idea for a car I am building for fun:

4 wheels;
4 tires;
Red paint;
V6 engine
Exhaust;
and some seats and stuff.

Any feedback?

[chevin11]

It's just a bunch of exercise names and numbers???? Comment on what?

Here, I have an idea for a car I am building for fun:

4 wheels;
4 tires;
Red paint;
V6 engine
Exhaust;
and some seats and stuff.

Any feedback?

Yeah, it was a terrible idea. I scrapped it, feel free to shut down this thread, I had to get over myself. Thanks for the reality check

[Ronin4help]

Yeah, it was a terrible idea. I scrapped it, feel free to shut down this thread, I had to get over myself. Thanks for the reality check

I'll say this much (because when I was younger I did the same thing as you)... don't get too caught up in the "numbers". There are no magic numbers. Try to train without numbers. If you have in your head 3 sets of 12, then you will do 3 sets of 12. But what would happen if you did 13? Would your muscles explode? How about 14? When you go running do you count your steps? When you ride the bike, do you count revolutions?

Numbered sets have their place but they are not the holy grail of any long term fitness strategy. The key is muscle failure. Whatever number that turns out to be then so be it.