All Pro Intermediate programs 1-4

[garlan5]

i went by the original set up- but i didnt see anything in particular about the new cycle. i assume just add 5 pounds to the 5 and 10 rep maxes and truck on

Congrats on the new addition to the family garlan !



I don't know how your version works after delaod. I never really "got it". Sorry

[Deviant Motive]

all pro hasn't been around. He must be very busy.

Until he can clarify, I'd go with 5 lb increase. What's the worst that can happen? You fail...........which is eventually going to happen anyway. That's just the way its setup. If you've done it wrong, you can simply readjust it later.

[garlan5]

sounds good. the only thing i did wrong was not deload. i basically repeated week three with a 5lb increase. By mistake of course.

[Deviant Motive]

On the version I do, deload week WO 1 (mon) actually isn't a deload. I do the usual WO 1 and deload Thurs (WO 2)..... 1x15 @ 75% on all lifts and no assistance work.

Just deload as usual on WO 2. If you seem to lose some steam on WO 1 of the next cycle, its not going to hurt to deload that week also.

Heck, I had to take a week off following my deload week going into the second cycle. I ran out of steam from home projects on the weekends and was completely exhausted. It make a huge difference.

[Youngstax]

Anybody have feedback on the free 'Geek-Freak' workout program? Its at musclebuildingsciences.com

Thanks in advance

[MeadMaker]

All Pro, noticed you have not posted in awhile. Hope everything is ok.

I have finished one cycle of intermediate 1 and have just finished the first week of the next cycle. Gets tough really fast, every workout 2 now feels like week 5 of the beginner program. After the deload week I bumped up everything by 10lbs but could only get 3 reps on bench for workout 1. I dropped back down by 10 for workout 2 and only got four on the first heavy set (I was able to do all 3 sets of 5 at this weight before the deload week) Not sure why , was thinking about only increasing by 5lbs and running an extra week before the deload. Would this just mess up the programming too much?

[SpitHotRocks]

All Pro, noticed you have not posted in awhile. Hope everything is ok.

I have finished one cycle of intermediate 1 and have just finished the first week of the next cycle. Gets tough really fast, every workout 2 now feels like week 5 of the beginner program. After the deload week I bumped up everything by 10lbs but could only get 3 reps on bench for workout 1. I dropped back down by 10 for workout 2 and only got four on the first heavy set (I was able to do all 3 sets of 5 at this weight before the deload week) Not sure why , was thinking about only increasing by 5lbs and running an extra week before the deload. Would this just mess up the programming too much?

When this happened to me I just continued the week as normal and it sorted out alright. all pro has suggested, if I recall correctly, to go by a three strikes rule: if you fail day 2 reps for an exercise 3 weeks in a row, drop it by 20lbs to start the next cycle.

You get a running start this way. For example:
Squats, 200lb
Week 1: 200 (5/4/2)
Week 2: 200 (5/4/4)
Week 3: 200 (4/3/3) Strike 3...
Week 4: Deload
Next cycle...
Week 1: 180
Week 2: 190
Week 3: 200 assuming success
Week 4: Deload
Next cycle...
Week 1: 210 (New high!)

[MeadMaker]

That makes sense, thanks for the help

[SpitHotRocks]

That makes sense, thanks for the help

No prob. I really enjoyed workout 1; made a lot of progress on it.

[Dave1990]

All Pro or anyone else - could someone clarify something for me. I'm just beginning intermediate 2 now.

I'm not sure how the rep range works as below in bold. See for example bench press, 4 work sets in the rep scheme 4-5-6-7-8. Does this mean the warm up sets are 4-5 reps, and work 1 is 6, work 2 is 7, work 3 is 8, work 4 is ? Or am I wrong?
Same goes for the rest such as overhead barbell press or barbell curls, 2 work sets rep scheme 6-7-8-9-10. What does the 6-7-8-9-10 mean?

Thanks if anyone can help me!

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

[maltanarchy]

All Pro or anyone else - could someone clarify something for me. I'm just beginning intermediate 2 now.

I'm not sure how the rep range works as below in bold. See for example bench press, 4 work sets in the rep scheme 4-5-6-7-8. Does this mean the warm up sets are 4-5 reps, and work 1 is 6, work 2 is 7, work 3 is 8, work 4 is ? Or am I wrong?
Same goes for the rest such as overhead barbell press or barbell curls, 2 work sets rep scheme 6-7-8-9-10. What does the 6-7-8-9-10 mean?

Thanks if anyone can help me!

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

It's a cycle.
4 sets of bench every upper workout.
Week 1 - 4 Sets x 4 Reps
Week 2 - 4 Sets x 5 Reps
Week 3 - 4 Sets x 6 Reps
Week 4 - 4 Sets x 7 Reps
Week 5 - 4 Sets x 8 Reps
If you get 'em all on week 5, you up the weight. If you don't you restart the next cycle with the same weight. Same for rows, etc.

[Dave1990]

It's a cycle.
4 sets of bench every upper workout.
Week 1 - 4 Sets x 4 Reps
Week 2 - 4 Sets x 5 Reps
Week 3 - 4 Sets x 6 Reps
Week 4 - 4 Sets x 7 Reps
Week 5 - 4 Sets x 8 Reps
If you get 'em all on week 5, you up the weight. If you don't you restart the next cycle with the same weight. Same for rows, etc.

Ahhhh, I see. So the same as Simple Beginners routine he posted? You no first week 8 reps, second 9, third 10 etc?

I presume if my work set bench is 155lbs I do 155lbs for 4 sets, 4 reps yeah?

[maltanarchy]

Ahhhh, I see. So the same as Simple Beginners routine he posted? You no first week 8 reps, second 9, third 10 etc?

I presume if my work set bench is 155lbs I do 155lbs for 4 sets, 4 reps yeah?

You want your 6 rep max. Search back through the thread, and All Pro tells you how to find it using the calculator on Natural Physiques. I think it's something like 10% less than your 5 RM.

On all the exercises in this routine you start with the middle rep range of the cycle and use that as your X rep max.

[FieryTulip]

Also, remember, if its a rep scheme 4, 5, 6, 7, 8, you use your 6 rep max. If it is a rep scheme of 8, 9, 10, 11, 12, you use your 10 rep max, etc. The first 2 sets are the 25% & 50% warmups and the other 2 are the actual worksets. (squat, bench & rows)

Oh, I loved this program. I just didn't like working out 4 days a week.

[brandibopeep]

The first 2 sets are the 25% & 50% warmups and the other 2 are the actual worksets. (squat, bench & rows)

Really? For Intermediate 2? I've been thinking of switching over to #2 (from #1) but I read as 4 WORK sets *not* counting the warm-ups??? I wish AP was here to clarify all this stuff...hope he's ok and just having computer trouble or something.

[FieryTulip]

Its been a while since I ran this. Holy ****, please don't tell me I've screwed up on advice. I have been bouncing back & forth between this thread and the beginner's thread.

Yes, its 2 warmups, 4 worksets. Sorry.

ahhh !!!!!

Hey gurl! hows things been going for you? Still making gains?

Edit: just read your sig.

funny thing, I just said practically the same thing a few minutes ago to someone. I'm happier just being stronger and not worrying about how much or how little I eat.

strength>how I look in a mirror

As long as I'm not short and "round", I'm good.

[maltanarchy]

Also, remember, if its a rep scheme 4, 5, 6, 7, 8, you use your 6 rep max. If it is a rep scheme of 8, 9, 10, 11, 12, you use your 10 rep max, etc. The first 2 sets are the 25% & 50% warmups and the other 2 are the actual worksets. (squat, bench & rows)

Oh, I loved this program. I just didn't like working out 4 days a week.

Really? For Intermediate 2? I've been thinking of switching over to #2 (from #1) but I read as 4 WORK sets *not* counting the warm-ups??? I wish AP was here to clarify all this stuff...hope he's ok and just having computer trouble or something.

Its been a while since I ran this. Holy ****, please don't tell me I've screwed up on advice. I have been bouncing back & forth between this thread and the beginner's thread.

ahhh !!!!!

Hey gurl! hows things been going for you? Still making gains?

I honestly don't know. I thought it was 2 warm up & 4 work. I've started back at the beginning and I'm re-reading the thread for something definitive. I see people saying examples of 250lbs x 4, and then All Pro doesn't correct him in his reply... Also I thought I remember AP referring to #2 as high volume...

I'm going to keep looking.

[FieryTulip]

I edited my post ^^^^^^

2 warmup 4 worksets

Like I said, I've been bouncing between this thread and the Beginner's thread. I gots confuzed.

[Dave1990]

Thanks for the replies, thats what I done tonight - 2 warmup sets and 4 work sets for bench and row.

Could someone clarify what these exercises are please? A video link would be helpful, I'm not sure?

Tricep press
Hammer grip dumb bell press
Pull down (I presume this is rope pulldowns for triceps?)

[maltanarchy]

Thanks for the replies, thats what I done tonight - 2 warmup sets and 4 work sets for bench and row.

Could someone clarify what these exercises are please? A video link would be helpful, I'm not sure?

Tricep press
Hammer grip dumb bell press
Pull down (I presume this is rope pulldowns for triceps?)

www.bodybuilding.com/exercises

or YouTube

or Google

[brandibopeep]

Hey gurl! hows things been going for you? Still making gains?

Edit: just read your sig.

I think had I not been bouncing all over the effing place with my calories over the last friggin year I would have made great gains....but honestly most of my lifts haven't really changed for awhile . Hopefully since I've given up on that shiz I can get back to da gainz ;-)

As long as I'm not short and "round", I'm good.

zactly!


and AllPro if you are out there.......

my goals really are primarly hypertrophy so I've been wondering if I would be better off with #2. That and I just feel like I suck in the 5 rep range and would like a change. BUT being that I want to have my cake and eat it too I really don't want to go to a 4 day a week program Is there a way to tweak the rep ranges in #1 to make them more suited to hypertrophy? Until you come down here a scold me I am going to try my main lifts in the rep range from #2 and start out with 3 sets of them(eventually 4). And do my assistance exercises in the rep ranges from corresponding exercises from #2 and do 1-2 sets each of those. Basically do #2 but upper/lower same day. Which usually ends up being lower in the AM and upper in the PM so that I have my husband as a spotter for the bench.

[ddosh]

hey!

i want to start with the intermediate 1 workout routin!

as assistance work there are

shoulder press
stiff dead lifts
biceps curls

can i also do 1 assistance work for the triceps and one for the calf's? or is that to much?

and can i do this routine 3times/week?

training like: A/off/B/off/A/off/off
and the other week: B/off/A/off/B/off/off


sorry about my bad english, im from switzerland!

thanks!

[traineeh]

How does this compare to the beginner workout? Also at one point can I go onto this workout after the beginner one?

Thanks!

[Dave1990]

Intermediate 2 is ok for cutting yeah? I no its more of a calorie deficit when cutting instead of routine but the rep range seems pretty low particularly for cutting. I could see why it would be brilliant if it was for bulking. Would people recommend this one for cutting? If not what one would be good for cutting?

[brandibopeep]

Intermediate 2 is ok for cutting yeah? I no its more of a calorie deficit when cutting instead of routine but the rep range seems pretty low particularly for cutting. I could see why it would be brilliant if it was for bulking. Would people recommend this one for cutting? If not what one would be good for cutting?

I think AP said that #3 would be tolerated the best for a cut. It's in the thread somewhere....

[Dave1990]

I think AP said that #3 would be tolerated the best for a cut. It's in the thread somewhere....

Really? #3 is just two days per week though.. Whereas #2 builds up to 4 days, starting on 3

[FieryTulip]

All of the intermediate's are 2 days per week except #2. #2 will give you more of a "bodybuilderish" look over the others, per all pro. But he did state #3 is the most forgiving while cutting. I've ran all of these and my favorite by far is #4.

Its not the amount of days, necessarily, that make these programs intermediate, its the volume, rep range/progression and rest days. They are all setup properly. Just try one for a few cycles (at least 3 full cycles) and see how you feel.

I will say, #4 is not forgiving while cutting. garlan is on a deficient and doing this one. Don't know how well he's held up. I'm eating as much as I want while on it. I tried to be deficient but it just didn't work for me. I stalled the second cycle on almost all lifts (including assistance exercises) and still haven't been able to up those (assistance) after 3 cycles. Thought I'd try it though. Things started progressing for me within the last 2 weeks since I've been eating more. But, my pants are getting tight in the waist. ughh

Everyone reacts differently.

[Dave1990]

All of the intermediate's are 2 days per week except #2. #2 will give you more of a "bodybuilderish" look over the others, per all pro. But he did state #3 is the most forgiving while cutting. I've ran all of these and my favorite by far is #4.

Its not the amount of days, necessarily, that make these programs intermediate, its the volume, rep range/progression and rest days. They are all setup properly. Just try one for a few cycles (at least 3 full cycles) and see how you feel.

I will say, #4 is not forgiving while cutting. garlan is on a deficient and doing this one. Don't know how well he's held up. I'm eating as much as I want while on it. I tried to be deficient but it just didn't work for me. I stalled the second cycle on almost all lifts (including assistance exercises) and still haven't been able to up those (assistance) after 3 cycles. Thought I'd try it though. Things started progressing for me within the last 2 weeks since I've been eating more. But, my pants are getting tight in the waist. ughh

Everyone reacts differently.

Yeah I no thats why I was saying #2 seems to be a very low amount of reps particularly for cutting is all. I'm going to run #2 for a while to see how it goes, I don't really understand #4 properly!

I'd prefer to like 3 days at least especially when I'm cutting, 2 seems too little even with cardio involved on off days.

[FieryTulip]

Believe me, 2 days a week isn't too little. You'll need those rest days.

Years ago, I though it was odd to workout less than 5-6 days per week. I found that was just something embedded in my mind from all of the advanced guys.

I work out on Mon/Thur. That gives me 2 days rest between workouts. I did that with all of these workouts except, of course, #2. Think of it this way, on WO #2, you are still hitting upper and lower every 2 days (upper twice a week. lower twice a week). Mon/Thur=upper, Tue/Fri=lower, or how ever its set up. Its the same as doing a full body twice per week=Mon/Thur. I'd much rather get it all done in 2 days than spread it out over 4, but that's just me.

Good luck. I think you will enjoy #2.

[mcoppen]

Firstly thank you very much for the programmes. I have been doing int 2 for 10 months now, really enjoy it, but have never done full body and want to give your beginners full body a go. However having gone from int 2 it feels like low volume to what im used to. Is it ok to run your beginners program or would you recommended a different full body routine?