All Pro Intermediate programs 1-4

[stretchmarkshop]

how do you know if you're intermidiate or beginner?

my excat thoughts

[wat0n]

For those who did allpro's beginner program first and are doing or did routine 1, did you drop calf raises? If so, did you lose any mass or strength in your calves?

So... No one has any experiences to share?

[vaxogrigolia]

Intermediate 1
Work out 1
squats, bench press and bent over rows for a total of 4 sets.
set 1 @ 25% of work set weight for 10 reps. Set 2 @ 50% of work set weight for 10 reps.
set 3 @ 100% for 5 reps. set 4 add the weight of set 1 and set 2 together and do 10 reps with it. Any assistance work you do 1 set of 8 reps then reduce the weight by

half and do 1 set of 20 reps. The assistance work can be ANYTHING that you think you need. I always include stiff leg dead lifts, shoulder press and curls.
Work out 2
Use the exact same weight that you used for work out 1 BUT do 3 sets of 5 instead of 1 set of 5 and don't do the 10 rep set. For the assistance work use the same

weight and go for 12 reps. Anytime that you can complete all of the assigned reps add 10 pounds for the next week. It's a big jump but more on this in a moment.

Continue to push it for 3 weeks. Week 4 is a deload week. On week 4 reduce the work set weight to 75% of what you've been using and do just 1 work set. No 10 rep

set and no assistance work. To start the next cycle if you were failing to complete every set of a given exercise then you reduce the weight by 30 pounds for week 1

for work out 2 only. You should never be failing to complete the reps on work out 1. If you're an athlete then power cleans are the first exercise of every work out. I set

them up with 4 sets. 25%/50%/75%/100% for 3 reps on work out 1, then use the same weight for work out 2 and push it for 5 reps.
What I've just laid out is Soviet dual factor, mixed qualities training. It's confusing to read and that's why I've been avoiding writing it up.
A quick example of the 3 core exercises.
Work out 1
50 pounds x 10, 100 pounds x 10, 200 pounds x 5, 150 pounds x 10
Work out 2
50 pounds x 10, 100 pounds x 10, 200 pounds x 5 x 3
Deload week
Work out 1
50 pounds x 10, 100 pounds x 10, 150 pounds x 5
Work out 2
50 pounds x 10, 100 pounds x 10, 150 pounds x 5
__________________________________________________ __________________________________________________ ________________________________________
Intermediate 2
All Pro Split
5 week cycle
A
Bench Presses do 4 work sets rep scheme 4-5-6-7-8 Do 2 warm up sets. 25% of the work set weight for 15 reps and 50% of the work set weight for 10 reps.
Bent-Over Rows do 4 work sets rep scheme 4-5-6-7-8
Overhead Barbell Presses do 2 work sets rep scheme 6-7-8-9-10
Barbell Curls do 2 work sets rep scheme 8-9-10-11-12
Tricep press do 2 work sets rep scheme 8-9-10-11-12
Hammer grip dumb bell press do 2 work sets rep scheme 8-9-10-11-12
Pull down do 2 work sets rep scheme 8-9-10-11-12

B
Squats do 4 work sets rep scheme 4-5-6-7-8 Do 2 warm up sets. 25% of the work set weight for 15 reps and 50% of the work set weight for 10 reps.
Leg extensions do 2 work sets rep scheme 8-10-12-15-20
Stiff-Legged Deadlifts do 2 work sets rep scheme 8-9-10-11-12
Leg curls do 2 work sets rep scheme 8-9-10-11-12
Calf Raises do 2 work sets rep scheme 8-10-12-15-20
Seated calf press do 2 work sets rep scheme 8-10-12-15-20
Add ab work
If you get all of the reps on week 5 add 5%
That should get you started. I would do this A/B/A then B/A/B until you come up to speed. Then try 4 work outs per week. A-B off. A-B off off.
__________________________________________________ __________________________________________________ ________________________________________
Intermediate 3

Recreational lifters and athletes

Two work outs per week
Three core lifts. Squat, bench press and rows. The following percentages are based on your current 5 rep maximums for each lift.
Do two warm up sets for these three lifts. Do the first set at 35% for 15 reps. Do the second set at 65% for 10 reps. Rest one minute between the warm up sets. Rest
1:30 seconds between the 10 rep work sets. Rest Two minutes between the 5 rep work sets.

Week one, work out one, 70%, 1x15. Work out two, 75%, 1x15.
Week two, work out one, 80%, 2x10. Work out two, 85%, 2x10.
Week three, work out one, 90%, 3x5. Work out two, 95%, 3x5.
Week four, work out one, 100%, 1x5. Work out two, 105%, 1x5

Now for the assistance work. No warm ups. One set each to start with.

Stiff leg dead lift *required*
Optional, leg curl, leg extension, calve press, dead lift.

Hammer grip dumb bell incline bench bench press or over head bar bell press *required*
Optional, tricep press.

Standing rows *required*
Optional, bar bell curl, EZ bar curl, dumb bell curl, lateral raises, front raises.

Pull downs or pull overs. One of them is required. The other is optional. You choose.
The following percentages are based on your current 10 rep maximums for each assistance lift that you plan to do.
Week one, work out one, 70%, 1x15. Work out two, 75%, 1x15.
Week two, work out one, 80%, 1x15. Work out two, 85%, x15.
Week three, work out one, 90%, 1x10. Work out two, 95%, 1x10.
Week four, work out one, 100%, 1x10. Work out two, 105%, 1x10
__________________________________________________ __________________________________________________ ________________________________________
Intermediate 4
Athletic performance and mass and strength gain
Two work outs per week. The first work out is based on Bill Starr's infamous 636 NFL program.
The heart and soul of this program is 3 sets of 3 followed by 3 sets of 6. It starts with 3, 6 rep warm up sets, hence the name 636.
The weight does not change for 3 weeks. Week 4 is a deload week. This set up slowly grinds you into powder!
Three core lifts. Squat, bench press and rows.
Set 1 at 25% of your 5 rep max for 6 reps.
Set 2 at 50% of your 5 rep max for 6 reps.
Set 3 at 75% of your 5 rep max for 6 reps.
Sets 4-5-6 at 100% of your 5 rep max for 3 reps.
Sets 7-8-9 at 90% of your 5 rep max for 6 reps.
On week four do just the first 3 sets! That's your deload. DO IT!
Work out 2
Week one. 75%, 1x15
Week two 85%, 2x10
Week three 95%, 3x5
Week four, 105%, 1x5
All assistance work goes on work out two. Percentages are based on your current 10 rep max.
Week 1 75% 1x15
Week 2 85% 1x15
Week 3 95% 1x10
Week 4 105% 1x10

So what does an athlete do on Wednesday?
Stretch, cardio, mobility, speed!
If you're a recreational lifter you only need the first 2, stretching and cardio.
If you're an athlete there are scores of mobility drills to choose from. You will also need dynamic effort, speed. Speed x strength = power.
Power cleans and hang cleans set up on a 5 sets of 3 format working in 20% increments. Set one at 20%, set 2 at 40%, set 3 at 60%, set 4 at 80% set 5 at your top

weight. This is all about speed and power. So if your rep speed drops noticeably or your form degrades, terminate the set. Rep speed is more important than the

weight on the bar. You aren't training for the olympics! These will produce power and improve mobility. Also true dynamic effort work. That's done with squats,

bench press and dead lift by loading 50% of your 1 rep maximum on the bar and attaching chains to each side of the bar. When you add up all of the weight it should

be between 90% and 100% percent of your 1 rep max. Do at least 5 sets of 3 reps lifting the weight as fast as possible. When speed slows down noticeably or form breaks down, terminate the set.

Use the second estimate.

Nice post, thank you very much.

[jaf03]

hey, I have a question, I've been doing 4 cycles of begginer routine, my bodyweigth is 78 kg,

(the weigths are listed without counting the bar, just the plates)
squats 60 kg
bench press 60 kg
bent over 37,5 kg
push press 25 kg
stiff legged deadlift 62,5 kg
bicep curls 30 kg
calf raises 60 kg

I'll keep going with the begginer routine untile I can bench 2 sets of 12 reps with at least 75 kg+bar .........
My question is, if I start with one of these routines(Maybe I'll try the split), how can I "translate" the weight I used in the begginer routine to the interm one. Should I used the same weight I ended up the last cycle of the begginer as a starting point on the intermmidiate??........Do you think the split is the best for size??(I don't give a **** about strength, I like to gain some because I know is correlated to size but it's not my main concern).....Thank you

[lalaila]

Hi guys.

I have one question. What if I would do three days workout on mon/tue/thu and on friday it would be a fullbody workout to work more on those body parts that needs more progress? Or vice versa monday full body other days normal three days workout program? Thanks.

[sdfhyjdfj]

bookmarked .... will use when I finish beginner program and become an intermediate lifter !
can you explain a little bit about the different between each of them.

[dwightaroundya]

Intermediate 1
Work out 1
squats, bench press and bent over rows for a total of 4 sets.
set 1 @ 25% of work set weight for 10 reps. Set 2 @ 50% of work set weight for 10 reps.
set 3 @ 100% for 5 reps. set 4 add the weight of set 1 and set 2 together and do 10 reps with it.


Work out 2
Use the exact same weight that you used for work out 1 BUT do 3 sets of 5 instead of 1 set of 5 and don't do the 10 rep set.


A quick example of the 3 core exercises.
Work out 1
50 pounds x 10, 100 pounds x 10, 200 pounds x 5, 150 pounds x 10
Work out 2
50 pounds x 10, 100 pounds x 10, 200 pounds x 5 x 3

I thought you shouldn't do the 10 rep set in workout 2.

[jaf03]

hey, I have a question, I've been doing 4 cycles of begginer routine, my bodyweigth is 78 kg,

(the weigths are listed without counting the bar, just the plates)
squats 60 kg
bench press 60 kg
bent over 37,5 kg
push press 25 kg
stiff legged deadlift 62,5 kg
bicep curls 30 kg
calf raises 60 kg

I'll keep going with the begginer routine untile I can bench 2 sets of 12 reps with at least 75 kg+bar .........
My question is, if I start with one of these routines(Maybe I'll try the split), how can I "translate" the weight I used in the begginer routine to the interm one. Should I used the same weight I ended up the last cycle of the begginer as a starting point on the intermmidiate??........Do you think the split is the best for size??(I don't give a **** about strength, I like to gain some because I know is correlated to size but it's not my main concern).....Thank you

[erdmonm]

Hi friends, I will start the intermediate 1 programme..How many weeks should ı do for work out 1 ? and then 3 weeks for work out 2 and 1 week for deload, right ? But ı didn't understand work out 2 after deload, they are the same with work out 1 as follows:
Deload week
Work out 1
50 pounds x 10, 100 pounds x 10, 150 pounds x 5
Work out 2
50 pounds x 10, 100 pounds x 10, 150 pounds x 5

[necomanis]

I defenitely shall try this program

[necomanis]

definitely* :S

[Emospence]

my excat thoughts

Allpro reckons you should be able to bench 1.5x bodyweight and squat 2x bodyweight to be considered not a beginner

[am777]

can you adopt any of these workouts for dumbbells? I don't have access to gym because my crazy working hours. I have dumbbells going up to 50 kg at the moment.

[shawn7932]

Allpro reckons you should be able to bench 1.5x bodyweight and squat 2x bodyweight to be considered not a beginner

1 Rep Max that is..

[Emospence]

1 Rep Max that is..

Yep yep

[1shot1]

Thank you so much!

[daddyfatsac99]

It's rep progression, you keep the weight, but increase the reps each workout

how much weight should you add to the bar when you increase your reps?

[Emospence]

how much weight should you add to the bar when you increase your reps?

He just said to keep the same weight when you increase the reps..

After a 5 week cycle, if you complete all sets on week 5, increase the weight by 5% and start back at original reps

[ScottAllan77]

Intermediate 1
__________________________________________________ __________________________________________________ ________________________________________
Intermediate 3

Recreational lifters and athletes

Two work outs per week
Three core lifts. Squat, bench press and rows. The following percentages are based on your current 5 rep maximums for each lift.
Do two warm up sets for these three lifts. Do the first set at 35% for 15 reps. Do the second set at 65% for 10 reps. Rest one minute between the warm up sets. Rest
1:30 seconds between the 10 rep work sets. Rest Two minutes between the 5 rep work sets.

Week one, work out one, 70%, 1x15. Work out two, 75%, 1x15.
Week two, work out one, 80%, 2x10. Work out two, 85%, 2x10.
Week three, work out one, 90%, 3x5. Work out two, 95%, 3x5.
Week four, work out one, 100%, 1x5. Work out two, 105%, 1x5

Now for the assistance work. No warm ups. One set each to start with.

Stiff leg dead lift *required*
Optional, leg curl, leg extension, calve press, dead lift.

Hammer grip dumb bell incline bench bench press or over head bar bell press *required*
Optional, tricep press.

Standing rows *required*
Optional, bar bell curl, EZ bar curl, dumb bell curl, lateral raises, front raises.

Pull downs or pull overs. One of them is required. The other is optional. You choose.
The following percentages are based on your current 10 rep maximums for each assistance lift that you plan to do.
Week one, work out one, 70%, 1x15. Work out two, 75%, 1x15.
Week two, work out one, 80%, 1x15. Work out two, 85%, x15.
Week three, work out one, 90%, 1x10. Work out two, 95%, 1x10.
Week four, work out one, 100%, 1x10. Work out two, 105%, 1x10
__________________________________________________ __________________________________________________ ________________________________________

I've been running AP Beginner since the middle of March, and I'm looking to move on from there. I'm happy with my gains and I'm nearing the goals on Squat and BP to start moving past "beginner" stage.

I'm looking at starting Intermediate 3 in February or March because I will also be training for a 10 mile obstacle course race to be held in September (www.barberbeast.org). I've got a 24 min 5k and hope to drop that some. My plan is to put in around 10 miles per week in both street and trail running. It seems like Intermediate 3 would be the go-to routine to mesh with this amount of running.

Can anyone offer advice on whether or not I'm on the right track as far as the lifting routine, or if I should be looking at another Intermediate routine?

Thanks!

[clubmanager]

Lacking the time to read all 50 pages, does anyone know of a pre-built spreadsheet for the intermediate programs? I have one for the beginner already.
If I have to make one myself, I can......just looking for one that is likely better than I can do myself and all ready to go.

Cheers!

[katsoupa]

Going to start on Intermediate 4. Can't wait

[Drufeus]

I've been running AP Beginner since the middle of March, and I'm looking to move on from there. I'm happy with my gains and I'm nearing the goals on Squat and BP to start moving past "beginner" stage.

I'm looking at starting Intermediate 3 in February or March because I will also be training for a 10 mile obstacle course race to be held in September (www.barberbeast.org). I've got a 24 min 5k and hope to drop that some. My plan is to put in around 10 miles per week in both street and trail running. It seems like Intermediate 3 would be the go-to routine to mesh with this amount of running.

Can anyone offer advice on whether or not I'm on the right track as far as the lifting routine, or if I should be looking at another Intermediate routine?

Thanks!

I do Tough Mudders and Spartan Races. Put about 12 miles a week in running and do workout 3 on Mondays and Fridays while I run and do calisthenics Tues and Thurs. Been working out great for me.

[ScottAllan77]

I do Tough Mudders and Spartan Races. Put about 12 miles a week in running and do workout 3 on Mondays and Fridays while I run and do calisthenics Tues and Thurs. Been working out great for me.

Awesome! Thanks for the input. I was looking at Mon and Thu. Does this routine require 3 days rest in between? Or does Mon and Fri split just work better for you?

[Drufeus]

Awesome! Thanks for the input. I was looking at Mon and Thu. Does this routine require 3 days rest in between? Or does Mon and Fri split just work better for you?

Just works best for me. Leaves weds open if one day isn't avsilable

[CanadianEmpire]

Intermediate 2

Bench Presses do 4 work sets rep scheme 4-5-6-7-8 Do 2 warm up sets. 25% of the work set weight for 15 reps and 50% of the work set weight for 10 reps.
Bent-Over Rows do 4 work sets rep scheme 4-5-6-7-8
Overhead Barbell Presses do 2 work sets rep scheme 6-7-8-9-10
Barbell Curls do 2 work sets rep scheme 8-9-10-11-12
Tricep press do 2 work sets rep scheme 8-9-10-11-12
Hammer grip dumb bell press do 2 work sets rep scheme 8-9-10-11-12
Pull down do 2 work sets rep scheme 8-9-10-11-12

Might be a noob question, but what is meant by "rep scheme 4-5-6-7-8"?

[B1ack0pz]

Might be a noob question, but what is meant by "rep scheme 4-5-6-7-8"?

Refers to the weekly rep scheme, its a 5 week program. For example on Bench Press the rep scheme is 4-5-6-7-8 so week 1 = 4 reps, week 2 = 5 reps, week 3 = 6 reps, so on and so forth... hope this clears things up

[CanadianEmpire]

Refers to the weekly rep scheme, its a 5 week program. For example on Bench Press the rep scheme is 4-5-6-7-8 so week 1 = 4 reps, week 2 = 5 reps, week 3 = 6 reps, so on and so forth... hope this clears things up

It does, thank you!

[YoanaOrton]

I personally like intermediate 4 alot. :3

[Silock]

So, question about #4.

On workout #2, is there a prescribed warmup like there is on workout #1? Is it the same first 3 sets of 6, then just the 1x15/2x10, etc set for whatever week you're on? Or do you just warm up however you wish as long as you get that 1x15 @ 75% set in there?

[krysix]

Use 25%x10 reps and 50%x10 reps. He use that warmup for most his routines.