AllPro: A Simple Beginner's Routine part III

[lrd3]

Has anyone done this while cutting and succeed to move up in weights?

lots of folks
i dropped 30 lbs on this program in just 4+ cycles. weight moved up by 10 % very cycle........ i got "all kinds of gains on this"
there were a bunch of other guys running it around the same time as me and they have made amazing progress..... use the search thread... i'm sure there's pics around

[FitnessFan76]

Is this routine suitable for a sixteen year old as well? My nephew's showing signs of interest in my dumbells and it would be great if we could train together.

[FitnessFan76]

the problem with this workout is you only increase weights once per month... its not very satisfying.*

its just hypertrophy work

is there a workout which balances hypertrophy and strength training?

That doesn't bother me - I just want to get results - that's my satisfaction.

[WFKA]

Is this routine suitable for a sixteen year old as well? My nephew's showing signs of interest in my dumbells and it would be great if we could train together.

Why wouldn't it be? There is no reason not to get him started early.

[Cruyff]

Great thread.

[MrDink]

just confused by a little bit.

it says on the first page that to "do all 4 sets for X reps", I thought there was only 2 working sets? do the 4 sets include the 2 warm-up sets and they should be performed for the X amount of reps prescribed?

also, is there an excel file perhaps to help?

thanks.

[Walls1885]

just confused by a little bit.

it says on the first page that to "do all 4 sets for X reps", I thought there was only 2 working sets? do the 4 sets include the 2 warm-up sets and they should be performed for the X amount of reps prescribed?

also, is there an excel file perhaps to help?

thanks.

You are correct.
Here is the outline for what you will be doing(pulled from FAQs on first page):

Question 1: So how many sets am I doing exactly?
Answer: You are doing exactly 2 work-sets for each exercise. In addition, you are doing 2 warm-up sets for the first three exercises only (Squats, Bench Press and Bent Over Rows) - the remaining four exercises do not require warm-ups, however you can do them if you feel the need to. Here is a blue-print for all the sets you should be doing, in that order:

Squats: warm-up, warm-up, work-set, work-set
Bench Press: warm-up, warm-up, work-set, work-set
Bent Over Row: warm-up, warm-up, work-set, work-set
Over Head Press: work-set, work-set
Stiff Legged Deadlifts: work-set, work-set
Curls: work-set, work-set
Calf Raises: work-set, work-set

There are a few excel files hidden in the thread. Search for "excel" in the thread search and you may be able to find one.

[FitnessFan76]

Why wouldn't it be? There is no reason not to get him started early.

100% agreed - start early and it becomes part of your life; I wish I'd started this as a teen. The challenge will be to get him to stick with it - he's got a habit of picking things up as a novelty but not sticking with them. He wants to grow and I keep telling him it won't happen without the training. Ball's in his court, I guess.

[MrDink]

You are correct.
Here is the outline for what you will be doing(pulled from FAQs on first page):

Question 1: So how many sets am I doing exactly?
Answer: You are doing exactly 2 work-sets for each exercise. In addition, you are doing 2 warm-up sets for the first three exercises only (Squats, Bench Press and Bent Over Rows) - the remaining four exercises do not require warm-ups, however you can do them if you feel the need to. Here is a blue-print for all the sets you should be doing, in that order:

Squats: warm-up, warm-up, work-set, work-set
Bench Press: warm-up, warm-up, work-set, work-set
Bent Over Row: warm-up, warm-up, work-set, work-set
Over Head Press: work-set, work-set
Stiff Legged Deadlifts: work-set, work-set
Curls: work-set, work-set
Calf Raises: work-set, work-set

There are a few excel files hidden in the thread. Search for "excel" in the thread search and you may be able to find one.

Thanks a lot for the fast reply! So basically I will be working wit h the same weight for my working sets throughout the entire cycle, then if I get my reqiuired reps at the end of it, I go up 10% in weight for my next cycle? Sounds simple enough! I'm tired of doing 5-7x per week routines and will dive ight into this program!

Starting 8 rep maxes that I will be working with:

squat: 175 lbs.
bench: 145 lbs.
bent over row: 155 lbs.
ohp: 95 lbs.
sldl: 155 lbs.
curls: 75 lbs.
calf raises: 235 lbs.

starting weight: 147 lbs.
starting date: 2/24/2013

time to wipe some buttcheeks!

[WFKA]

Thanks a lot for the fast reply! So basically I will be working wit h the same weight for my working sets throughout the entire cycle, then if I get my reqiuired reps at the end of it, I go up 10% in weight for my next cycle? Sounds simple enough! I'm tired of doing 5-7x per week routines and will dive ight into this program!

Starting 8 rep maxes that I will be working with:

squat: 175 lbs.
bench: 145 lbs.
bent over row: 155 lbs.
ohp: 95 lbs.
sldl: 155 lbs.
curls: 75 lbs.
calf raises: 235 lbs.

starting weight: 147 lbs.
starting date: 2/24/2013

time to wipe some buttcheeks!

You're supposed to start with your 10RM, not your 8RM...

The heavy day of week five is the day that decides your next cycle. Do not up the weight if you pass on light day of week five.

[lrd3]

100% agreed - start early and it becomes part of your life; I wish I'd started this as a teen. The challenge will be to get him to stick with it - he's got a habit of picking things up as a novelty but not sticking with them. He wants to grow and I keep telling him it won't happen without the training. Ball's in his court, I guess.

my son started this routine at 15 yrs old after i completed my first cycle. he ran 5 full cycles and did great on it on a bulk.. (my boy can eat lol)
my girlfriend also jumped in and ran 6 cycles 4 on a cut 2 on re comp..... this program is very versatile. in the way that most if not all folks new to lifting benefit greatly from it.. its hard to find any one with low training experience who would not advance rapidly on this...
good luck

[mikeallen52]

Some more dumb questions.
I did ; Heavy day / Cardio,Abs / Medium day / Cardio,Abs / Light day.
Just did my light day today, so I'm plannaing on taking off tomorrow, then the day after that doing W2 Heavy Day. Is that ok? Or should I take 2 days rest, instead of 1? Taking 1 would make this a 6 day plan for me instead of 7. Thoughts?

[Theogan]

Some more dumb questions.
I did ; Heavy day / Cardio,Abs / Medium day / Cardio,Abs / Light day.
Just did my light day today, so I'm plannaing on taking off tomorrow, then the day after that doing W2 Heavy Day. Is that ok? Or should I take 2 days rest, instead of 1? Taking 1 would make this a 6 day plan for me instead of 7. Thoughts?

You should take two days off.

[GKC45]

Stick with the plan. Your body isn't fully recuperated after 24 hours. That's part of the reason why the workouts get lighter during the week. The two days off allows your body to fully recuperate and be ready for the heavy day of the cycle.

[WFKA]

Some more dumb questions.
I did ; Heavy day / Cardio,Abs / Medium day / Cardio,Abs / Light day.
Just did my light day today, so I'm plannaing on taking off tomorrow, then the day after that doing W2 Heavy Day. Is that ok? Or should I take 2 days rest, instead of 1? Taking 1 would make this a 6 day plan for me instead of 7. Thoughts?

You're supposed to take 2 days rest before doing your heavy day after your light day.

[mikeallen52]

You're supposed to take 2 days rest before doing your heavy day after your light day.

Gotcha. I'd just feel miserable stuck in Afghanistan with nothing to do and not go to the gym for 2 days.

[eastcoastATL]

The part where it says the wait could not be found(404) error sign appeared when I clicke on the link. Here's my question, I can squat 180x1 am I supposed to do 3x5 of 75% of that? Two warmup(bar and 80lbs) the. Do 3x5 with 135? Or is it like 60% 80% 70%?

[WFKA]

The part where it says the wait could not be found(404) error sign appeared when I clicke on the link. Here's my question, I can squat 180x1 am I supposed to do 3x5 of 75% of that? Two warmup(bar and 80lbs) the. Do 3x5 with 135? Or is it like 60% 80% 70%?

What? Did you even bother reading anything contained within this thread? It seems like you have looked at a completely different routine.

[alang2]

I really like this program. I just completed the 10 rep week of my second cycle, and am hitting all of my weight/rep goals. I am currently cutting, and have lost 15 lbs. I still have about 50 lbs that I would like to lose.

I am wondering how many calories this workout burns per session. I am currently 270 lbs.

Any help would be appreciated.

[WFKA]

I really like this program. I just completed the 10 rep week of my second cycle, and am hitting all of my weight/rep goals. I am currently cutting, and have lost 15 lbs. I still have about 50 lbs that I would like to lose.

I am wondering how many calories this workout burns per session. I am currently 270 lbs.

Any help would be appreciated.

I do not know, and I do not know why you would need to know. When calculating your maintenance, you should take into account your activity level.

http://forum.bodybuilding.com/showth...1703981&page=1

[suyen1]

I am going to start this program on Monday. Unfortunately my gym doesn't have barbells, so I will need to use either the Smith machine or dumbells. I think dumbells are a no brainer, but I thought I would ask here - which should I choose? Any help would be appreciated, thanks!

[WFKA]

I am going to start this program on Monday. Unfortunately my gym doesn't have barbells, so I will need to use either the Smith machine or dumbells. I think dumbells are a no brainer, but I thought I would ask here - which should I choose? Any help would be appreciated, thanks!

Dumbbells.

[MrDink]

Gotcha. I'd just feel miserable stuck in Afghanistan with nothing to do and not go to the gym for 2 days.

You can do HIIT/Abs on two of the off days.

[ZaneDrain]

You have it Squat then Bench then Row then OHP then Deadlift. The Squat rack is hard to come by in my gym. Could I just do Bench first, that way I can get the squat rack for Squats, Deads, Rows, and OHP? Would this make a big difference?

[MrDink]

So I'm using the same working set weight for all of my working sets throughout each cycle? Like say my squat 10rm is 175 and I start the program with 8's @ 175 lbs. It's the same weight for the 8,9,10,11,and 12 rep weeks and I'd use 175 lbs for my working sets on all my working sets?

[mikeallen52]

So I'm using the same working set weight for all of my working sets throughout each cycle? Like say my squat 10rm is 175 and I start the program with 8's @ 175 lbs. It's the same weight for the 8,9,10,11,and 12 rep weeks and I'd use 175 lbs for my working sets on all my working sets?

Yes, and if on the 5th week you do 12 reps on HEAVY day with your "10RM" you pass, up the weight 10% for the next cycle. Make sure you finish that week out, tho.

& Yes, I did HIIT & abs in between the workout days. I just hate sitting on my ass for 2 days in a row in Afghanistan. Boring as hell!

[runningregime]

Cycle 2 starts tomorrow. Can't wait! Gonna increase the weight.

[Jimmer74]

You have it Squat then Bench then Row then OHP then Deadlift. The Squat rack is hard to come by in my gym. Could I just do Bench first, that way I can get the squat rack for Squats, Deads, Rows, and OHP? Would this make a big difference?

Most people on here will tell you to do the routine as written and only make changes after you've run a few cycles. However, swapping the first two exercises around seems like a benign change in the grand scheme of things.....

I do the routine at home in a power rack. It's a pain in the arse to squat, put the bench in, then take the bench out. I've swapped the first two exercises around with no ill effects. On the plus side, it's produced a better flow for me.

I guess later on when you're approaching intermediate, then it probably makes sense to do your squatting before your benching, but you're far from your genetic potential at the start, so it's probably going to be ok.

Try it out - if it's a problem, swap it back!

[FourEyedGeek]

I've been doing this routine on a cut for a few months now (last week of cycle 5 next week). I've started to cut more aggressively this last month for my upcoming wedding, but fortunately I've only stalled on 2 lifts so far on the last cycle (OHP and curls). I'm 30, same height as you, but carry an extra 17lb. Can't wait to shed all my fat so I can start eating more and hopefully see some proper gains.

Good luck for the wedding, just curious, are you also doing cardio with this routine?

I am starting this coming week as I want to lose more weight but I don't want to eat less. So I will increase the calories I need because of the extra workout so I should be calorie deficient... hopefully.

[WFKA]

You have it Squat then Bench then Row then OHP then Deadlift. The Squat rack is hard to come by in my gym. Could I just do Bench first, that way I can get the squat rack for Squats, Deads, Rows, and OHP? Would this make a big difference?

Or, you could wait for one to become free like I do?

Good luck for the wedding, just curious, are you also doing cardio with this routine?

I am starting this coming week as I want to lose more weight but I don't want to eat less. So I will increase the calories I need because of the extra workout so I should be calorie deficient... hopefully.

If you calculated your calories and took into account your activity level, there should be no need to increase the calories as any exercise's will be accounted for.

For me to lose 2lbs a week, I need to eat 1800 calories. Quite low, but that is what is required. I also do Mauy Thai on one of my off days which is rather intense.