All Pro Intermediate programs 1-4

[CountDoogula]

Loving the AllPro Beginner routine! Well into my third cycle and looking at doing two more then trying intermediate # 2.

Just a quick question though. I workout at home and have access to everything I'll need to do the workouts as listed, however I don't have a triceps pulldown machine. I'm assuming I can swap the triceps press with skull crushers, but can anyone suggest an exercise to swap out with the triceps pulldown? Dips maybe?

Cheers in advance!

[mistrvi]

Started my Cycle 6 on this routine last week(i did Allpro's Beginner routine for 8 cycles +/- couple weeks). So here's my spreadsheet from cycle 1 and cycle 6(current).
Cycle 1. May 27 2013, body weight 178 lbs



Cycle 6. December 09 2013, body weight ~205 lbs.
In the middle of the cycle 5 i didn't have as much time as before so i was doing Upper(A) on Monday and Friday and Lower(B) only once a week on Wednesday. Funny thing is my lifts went up because of this, so i guess i needed more time for recovery. On Cycle 3 i also changed barbell bench press to dumbbell and added Incline dumbbell hammer curls, Face Pulls and Lat Raises.

[krysix]

Do you have before - after pics? or only after pics so that we can see what kind of body we can achieve with that routine.
Thanks in advance.

[slaviknifanov]

Great

[XBBPro]

On "Intermediate 2", Can I add more assistance exercises on "Upper Body Day", and "Lower Body Day".

[krysix]

On "Intermediate 2", Can I add more assistance exercises on "Upper Body Day", and "Lower Body Day".

Yes you can, but do it slowly. Add them 1 by 1 and do a couples of cycles before adding anything. Personally the only exercises that I would add are standing rows and face pulls.

[macpherson1]

For the second workout, would a 10 rep max be good to start out with? Im trying to ballpark what weight to start with

[thomas1977]

hey guys, I´v been doing the intermediate for a while now but it´s getting too hard to keep on with it, anybody with a split workout I can do at home? I have a squatting rack, bench with leg extension and of course barbells and dumbells. And any news on All Pro?

[thomas1977]

hey guys, I´v been doing the intermediate for a while now but it´s getting too hard to keep on with it, anybody with a split workout I can do at home? I have a squatting rack, bench with leg extension and of course barbells and dumbells. And any news on All Pro?

well, got no answer, ok, I´ll give 5x5 a try for a time, let´s see how that works.

[sthompson86]

I will eventually move into All Pro Intermidiate #2 after I finish the Beginner program.


My concern is simple - What could I replace Legs Curls and Leg Extensions with? I workout in my home gym, and all I have is dumbells and barbells, bench, and a squat rack.

I was thinking lunges for leg extensions, but not sure what could replace Leg Curls.

Thanks in adv.

[Josh0498]

Hi- I am a competitive swimmer, and in my off season I am going to continue my training this year, but I would like to focus on something new. I want to focus on my shoulder, arms, and leg strength. Outside of the water. But also with abdominal muscles as well. I currently swim 5,000 to 7,000 meter daily, and am looking to do wieght training three days a week. Can anyone help me by maybe recommending a workout? Or Writting me a basic format for a workout? I would appreciate it so much. Plus I also have full access to a full gym. Thank you so much!

[scoobydood]

I will eventually move into All Pro Intermidiate #2 after I finish the Beginner program.


My concern is simple - What could I replace Legs Curls and Leg Extensions with? I workout in my home gym, and all I have is dumbells and barbells, bench, and a squat rack.

I was thinking lunges for leg extensions, but not sure what could replace Leg Curls.

Thanks in adv.

This is exactly my situation and what I came here to ask

[krysix]

Pick whatever quad and ham exercise that you can do. Glute-Ham Raise would be the perfect replacement for leg curl, but not everybody can do them in their gim, so you can do hyperextensions or good mornings as the last option. Also it's possible to do leg curls with a cable and a bench http://www.exrx.net/WeightExercises/...ngLegCurl.html.
Instead of leg extensions you can perform lunges, split squat, leg press or even front squat though maybe its too much for your lower back.

[CHOSEN-1]

For the Intermediate 2 All Pro Split workout, since both A and B workouts are done twice a week, should I increase by 1 rep-per-set every workout or use the same rep-per-set for both workouts of the week resulting in the exact same workout twice a week?

[xsupermario]

I was reading through some of the pages and it said program 2 wasn't the greatest for building mass. Is there anything that can be changed to tailor it more towards mass building?

[xsupermario]

For the Intermediate 2 All Pro Split workout, since both A and B workouts are done twice a week, should I increase by 1 rep-per-set every workout or use the same rep-per-set for both workouts of the week resulting in the exact same workout twice a week?

You do both days the same reps. Adding one rep every week

[krysix]

Given the high volume of the #2, all pro said that it's better for lean mass. Just do #1 or #4 if you don't mind if the mass is lean or not.

[xsupermario]

Given the high volume of the #2, all pro said that it's better for lean mass. Just do #1 or #4 if you don't mind if the mass is lean or not.

so thechnically it will give the same amount of muscle mass?

[DannyGDesigns]

Hey guys, Ive just finished my 3rd cycle of the beginner routine, and got stuck with progressing on bench press, ohp and barbell curls.. Im wanting to switch to a routine here but not sure which is most optimal for me?

I can squat and bench my body weight for almost 12 reps, I weigh 178lb and im 6 foot tall.. I have just finished a 40 week bulk and starting my cut soon for a holiday in june. Any advice would be great on which could be the best option for me?

[krysix]

If I were you I would do a couple of cycles of #1 then a couple of cycles of #2...

[DannyGDesigns]

Hi, I decided to go with programme 2 as I understand it much more clear as to programme 1.. Today I did my rep max tests for A, how do I get the 6 rep max if I performed 8 reps with the weight I chose? are there any calculators online that are accurate and give you a wider selection of rep max's to calculate?

I also have the values in kg.

[alevar]

I've been on All Pro Beginner for 6 months, had decent gains but now i'm starting to stall and I feel bored/demotivated by doing the same thing for so long time.

I was thinking to switch to an Intermediate routine and I quite like the 2nd routine posted (split, 3 days a week).

1) Could someone advice on what weight to start for the exercises?

My guess is a 5-rep max for those in the 4-8 rep scheme, 10-rep max for those in the 8-12 scheme...what about those exercieses in the 6-10 scheme or like 8-20?

2) Bench press if 4 worksets PLUS 2 warm-up sets, or 2 warmups and 2 worksets?

3) No warm up for Bent-over rows like it was in the beginner routine?



thank you

[Chairokee]

I've been on All Pro Beginner for 6 months, had decent gains but now i'm starting to stall and I feel bored/demotivated by doing the same thing for so long time.

I was thinking to switch to an Intermediate routine and I quite like the 2nd routine posted (split, 3 days a week).

1) Could someone advice on what weight to start for the exercises?

My guess is a 5-rep max for those in the 4-8 rep scheme, 10-rep max for those in the 8-12 scheme...what about those exercieses in the 6-10 scheme or like 8-20?

2) Bench press if 4 worksets PLUS 2 warm-up sets, or 2 warmups and 2 worksets?

3) No warm up for Bent-over rows like it was in the beginner routine?



thank you

Bump for this question.

I'd like to do the 2nd routine but not sure what weights to use?

X% of what max should each set be for this scheme?

[krysix]

This question has been asked and answered a lot of times. Use the weight in the middle. That is 6rm for 4-8, 10 rm for 8-12, 8rm for 6-10, and so on. Although I would start lighter to avoid stalling in the first cycle, cause doing 4x8 with your 6rm in 5 weeks is damn hard and all pro said that it's probably needed a couple or more cycles to add weight in that routine.
I don't really understand your other question, every set is done with 100% of the weight picked for that exercise except for warmups.
To the previous questions, its 4 working sets+ 2 warmups and you do warmup set for barbell rows too.

[dgrierms]

Doing Intermediate 1.

What sorts of accessory work does everyone prefer? Right now I'm doing OHP, SLDL, curls, tri pressdown, and calf raises.

[mangomagic]

Hey people,

I'm going to be starting routine #2 and giving it a try. One thing I'm not too sure on is where it says:

rep scheme 4-5-6-7-8

The rep scheme 4-5-6-7-8? Does this mean I should grind out anywhere between 4-8 reps per set? Can anyone shed some light on this for me? Thanks.

[dgrierms]

Hey people,

I'm going to be starting routine #2 and giving it a try. One thing I'm not too sure on is where it says:

rep scheme 4-5-6-7-8

The rep scheme 4-5-6-7-8? Does this mean I should grind out anywhere between 4-8 reps per set? Can anyone shed some light on this for me? Thanks.

Intermediate #2 is a five week program, so it means the reps increase each week.

Week 1 - 4 Reps
Week 2 - 5 Reps
...
Week 5 - 8 Reps


If you clear all the reps on week 5, you add 5% to that lift and reset to 4 reps.

[mangomagic]

Intermediate #2 is a five week program, so it means the reps increase each week.

Week 1 - 4 Reps
Week 2 - 5 Reps
...
Week 5 - 8 Reps


If you clear all the reps on week 5, you add 5% to that lift and reset to 4 reps.

This makes sense. Thanks for the clarification, appreciate it!

[bballjoe12]

I believe I read somewhere that Intermediate #1 can be done 4 days per week? Is that correct or did I read it wrong lol? And if it can be done 4 days a week, how would that be set up?

[dgrierms]

I believe I read somewhere that Intermediate #1 can be done 4 days per week? Is that correct or did I read it wrong lol? And if it can be done 4 days a week, how would that be set up?

I have never read that, but if you wanted to push that one 4x a week maybe try A B OFF A B OFF OFF.

I've been doing #1 for a few weeks now and personally couldn't handle it 4x a week.