All Pro Intermediate programs 1-4

[Wildtim]

Hate that this fell to the bottom lets kick it back up, there are some good programs here!

[dwightaroundya]

Hate that this fell to the bottom lets kick it back up, there are some good programs here!

I created a thread on this a while back but no responses. Obviously it's a hypertrophy program but how efficient is it compare to a PPL? Would you recommend this after Madcows?

[mikhou]

Hey guys, I've got 2 questions:

1) Could you sub deadlift in as a core exercise for the 636?
2) What assistance work would you guys use for it?

Thanks.

[drchen]

hi guys, i passed squat 2.0 BW, bench press 1.5, i really happy. Now can i ask intermediate 1, in the workout 2, i see allpro say: do 12 reps for assistance works, but how many set for each it? tks

[Hillsy89]

Intermediate 1

__________________________________________________ __________________________________________________ ________________________________________
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.
__________________________________________________ __________________________________________________ ________________________________________

What would be an alternative to the seated calf raise in workout B? I only have a rakc and bench with leg attachment. so I can do the leg curls/raises, but I think calf press uses a calf press machine?

Also can anyone recommend any ab work? I know the usual, (reverse/weighted) leg raises (reverse/weighted) crunches and lat pulldowns (which I will soon have the equipment for).

cheers,

[Mithos]

Hi, quick question about no. 2
Would it be OK to sub main lift rep scheme to 3 x 8 9 10 11 12?
I have some neck stiffness issues and even though I try to focus on my form, last reps with heavier weights tend to strain it a bit.
So if i just finished this cycle squatting 245 lbs for 4 x 8, how about beginning next week trying 225 for 3 x 8 and then up?

Maybe also applying that to bench and row

Also, is it ok to sub leg ext with back lunges?

Thanks

[TAWS6]

Bump

[FieryTulip]

Someone suggested to bump this one again

[EvilChihuahua]

Which program is best suited for general aesthetics please?

[davevans]

Question about intermediate 4. Are the warmup sets the same for workout 2 and they are for workout 1?

[69cam]

Bump. Going to cycle though this again.

[neuralfusion011]

If i were to replace squats in routine 1 for trap bar deadlifts (due to a hip injury), would doing SLDL as assistance be too much hamstring work or can I keep them?

[crazz2323]

I am about to switch from doing All Pro #1 to #2. Been doing #1 for about a year and a half now. I progressed slowly but surely eating right, watching macros, and cutting as needed. I have two questions.

I have lower back issues (not spinal) and it is mostly with the bending/hinging/leaning over motion such as with doing the straight leg dead lifts. This has always been an issue. Regular Deadlifts are easier on my lower back then straight leg. Things can go fine for a while and then all of a sudden, my back can act up (not even necessarily when working out), I could just bend wrong and the lower muscles tighten and give me all kinds of trouble for days which affects my workouts. Once its over, I'm fine again for months. I have had it checked out and its not spinal or any kind of deterioration or disc issue. Until recently, that normally did not affect my squats (had hit 200lbs) but these last two weeks it has. So much so that I had to take a break.

So, my 1st questions is, can I use a leg press & hack squat machine vs doing squats off a squat rack? I saw a comment about using a hip thrust machine instead of a squat machine as a sub for squats. Secondly, is there any substitution for the straight leg deadlift? That one gives me the most challenge. The weight goes up fine, just the lower back can be an issue at random times.