All Pro Intermediate programs 1-4

[MeadMaker]

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?

You could do on of the other intermediates All Pro listed. They are basically full body but only 2 days a week. After 10 months on int #2 i don't think going to the beginners routine will benifit you much. You would probably stall pretty quick.

[MMABOSS1]

Thanks for discussion

[billb7581]

Started the 6-3-6 last night. I think All Pro is trying to kill me....good Lord am I sore.

[busterb25]

In program 2, does "tricep press" mean skullcrushers? Or tricep press-down with a cable machine? Or close-grip bench press?

[FieryTulip]

@ bill

bahahaha !!!

wait until your next workout. you'll be sore even more. should take a couple of weeks to get passed all of that.

cycle 3, week 3 for me. I can't wait for deload next week...

4th of July is really going to screw me up but hey, I could use a little break.

Just remember, you really have to keep things on track with this one. Just 1 or 2 days of not eating/sleeping right and you are toast.

hehehehehehe

[FieryTulip]

In program 2, does "tricep press" mean skullcrushers? Or tricep press-down with a cable machine? Or close-grip bench press?

You can do different types of tricep work. all pro says NO to skullcrushers. I recall him saying cable push downs or dumbbell work is acceptable. Intermediate programs aren't a "strict" as the beginner. Definitely no skullcrushers.

[FieryTulip]

crap, I can't post links yet !

[busterb25]

You can do different types of tricep work. all pro says NO to skullcrushers. I recall him saying cable push downs or dumbbell work is acceptable. Intermediate programs aren't a "strict" as the beginner. Definitely no skullcrushers.

Thanks!

[FieryTulip]

I can now...

actually, I do dumbbell "kick backs" and tricep extension

[billb7581]

@ bill

bahahaha !!!

wait until your next workout. you'll be sore even more. should take a couple of weeks to get passed all of that.

cycle 3, week 3 for me. I can't wait for deload next week...

4th of July is really going to screw me up but hey, I could use a little break.

Just remember, you really have to keep things on track with this one. Just 1 or 2 days of not eating/sleeping right and you are toast.

hehehehehehe

One thing I am confused on is when do you progress the weight?



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

I am assuming that bolded part is where you retest your 5 rep max on the big 3 then recalculate everything?

Also for assistance work you can do what you like? I would still do some compounds (Oh press and Lat Pulldows and armwork) I work out with my wife so she can go tone her ass or whatever on the machines after doing the big 3 for the 1 set?

[garlan5]

i'm holding up well- I am on the start of cycle 3 on #4 and i'm holding up nicely. i've had a few times where i failed. on my bench and assistance work once. i think it has more to do with my work schedule and lack of sleep at times. I started lean gains protocol when i started the #4 workout. the goal there was to recomp- so far so good.

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.

[garlan5]

i set up a excel spreadsheet per those numbers (from allpro) and each week i add 5lbs to my 5 and 10 rep max each new week when i get all my sets the prior week.

One thing I am confused on is when do you progress the weight?



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

I am assuming that bolded part is where you retest your 5 rep max on the big 3 then recalculate everything?

Also for assistance work you can do what you like? I would still do some compounds (Oh press and Lat Pulldows and armwork) I work out with my wife so she can go tone her ass or whatever on the machines after doing the big 3 for the 1 set?

[billb7581]

Thanks Garlan. Just checking that I hav this right.


So one day you just do the 6-3-6

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 your second day you do the 3 core lifts with this setup

Week one. 75%, 1x15
Week two 85%, 2x10
Week three 95%, 3x5
Week four, 105%, 1x5

And your accesory work with this setup

Week 1 75% 1x15
Week 2 85% 1x15
Week 3 95% 1x10
Week 4 105% 1x10

Wanted to make sure I have it right. I started a little low on bench so I wanted to make sure it was OK to add weight because I got reps across.

[John1Albruzzi]

graet!! bookmarked

[garlan5]

yes i think you have it right. i posted incorrectly before. you dont add 5 lbs each week. you had the thinking right from your post above. When you are starting a new cycle you adjust your 5 and 10 rep maxes from what you accomplished on your WORKOUT 2 from week 4 (105% week). Plug in the weight and reps you got into that 'rep max calculator' that allpro posted and reset eveything for the new cycle.

i will try to post my spreadsheet sometime. i posted one a while ago but i have updated it.

Thanks Garlan. Just checking that I hav this right.


So one day you just do the 6-3-6

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 your second day you do the 3 core lifts with this setup

Week one. 75%, 1x15
Week two 85%, 2x10
Week three 95%, 3x5
Week four, 105%, 1x5

And your accesory work with this setup

Week 1 75% 1x15
Week 2 85% 1x15
Week 3 95% 1x10
Week 4 105% 1x10

Wanted to make sure I have it right. I started a little low on bench so I wanted to make sure it was OK to add weight because I got reps across.

[thomas1977]

Hey people, luckily I am almost recovered from my rip injury, damn it has been two and a half months from my fall and it still hurts a bit but I got back doing beginners for a couple of weeks now to get back into rythm and next week I´ll restart intermediate. What´s up with All Pro, I haven´t seen any recent posts of him, I hope he´s all right. One good news, I am selling supplements now so I get a good price on those and started using several with real great results.

Greetings to all All Pro followers

[PlsStaySafe]

Anyone posted a spread sheet anywhere ??

[FieryTulip]

Hey people, luckily I am almost recovered from my rip injury, damn it has been two and a half months from my fall and it still hurts a bit but I got back doing beginners for a couple of weeks now to get back into rythm and next week I´ll restart intermediate. What´s up with All Pro, I haven´t seen any recent posts of him, I hope he´s all right. One good news, I am selling supplements now so I get a good price on those and started using several with real great results.

Greetings to all All Pro followers

Its good to see you coming back! Take it easy until you are fully recovered.

I don't know where all pro has been. I sent him a PM a few weeks ago but haven't gotten a response. I do recall him posting in here a while back when he was giving us the long term version of #1 and 525 added to the 636, that he was suppose to be writing an e-book. I hope that's why he hasn't been around.



Hey garlan!

How's the little one doing? I'm glad you are holding up with the diet/636. This week is my deload on cycle 3 and I'm really glad. whew

I'll probably run the 636 one more cycle and jump on #3 for a few to give myself a break. I've failed on many of the exercises but I found that the reason pointed towards my eating, alcohol consumption (lol, all pro warned me) and sleep. I have to eat more to get through this program. I LOVE the 636 and really liked #2 but I just can't stand the thought of working out 3-4 days per week. A long time ago, I looked for programs that had me going 5-6 days per week. piff, I'm just too damn old to be that addicted now. My house (home life) suffered from that. Everything revolved around MY workout. For years, I was out of bed at 4:30 am and working out by 4:45 for an hour a day, 5-6 days a week. Looking back, it just wasn't worth it. These days, I do good to be out of bed by 6:15 & I can't imagine popping out of bed and hitting the weights with no food in me or energy to even lift. There is no way I could do that on the 636.

[garlan5]

after three days of trying to remember how to upload attachments here it is--

plug "YOUR" numbers on the top right hand side in it should update everywhere else.

anyfeedback on how to make this more user friendly is welcome.. it just might take me some free time to finish it.!!
NEW--- 636 allpro.xlsx

Anyone posted a spread sheet anywhere ??

[PlsStaySafe]

after three days of trying to remember how to upload attachments here it is--

plug "YOUR" numbers on the top right hand side in it should update everywhere else.

anyfeedback on how to make this more user friendly is welcome.. it just might take me some free time to finish it.!!
Attachment 4597273

Awesome bro. While I don't understand it ,but I'll try to make more effort. Is this first workout in OP ?

[Van4stan91]

Im doing # 2... Can Some shrugs/traps work be worked in aswell?

[FieryTulip]

yes. you can add in what you think you need.

But, OHP & standing rows work those also. Its just your choice as to which one you want to incorporate. I think OHP is mandatory (haven't looked at the program in a while) and all pro suggests you can add in something else. I wouldn't over do it. It can cause issues (stalling) on some of the other exercises that work traps.

[gymjunki3]

Hi Guys,

I’m currently doing ALL beginners given it a good 1 year and a half I’m benching above 1.5 RM of my bodyweight and nearly 2 X for my squats. I’m going to give it 2 more cycles I should be able to do 2 X my bodyweight in squats by then. Just want something new now.

Just a few noob questions

• Not sure if I should do one of these programs or madcows’? What path do people normally take after a beginner program? Eg straight into a bro-split?

• If I decide to take one of these programs which one do I start with? Is it logical to start with 1 then 2- 3 – 4?

• I noticed there is no calf raise in workout one, why is that?

• What does a de-load week mean? Complete rest?

• I’m concerned workout 1 is only two days a week is that beneficial for building muscle?

• What are Assistance Exercises?

Apologies in advance for the noob questions, Allpro spends a tremendous amount of his time of the forums changing people’s lives and saving them $$$$. Thank you X 1000000000000000

Btw does anyone know if he is ok? He hasn’t been online for a while.

InAllproWeTrust

[FieryTulip]

I PM'd all pro a while back and have yet to get a response. I too, hope he is doing well.

As for the workouts, its up to you as to which way you want to go. some just stick to all pro's routines just because we know they work.

Its also up to you as to which one you want to try first. I will say #4 (636) is the hardest. I've done all of them. I do like all of them but #2 (split) is my second fav but I don't like working out 4 days a week.

Once you grasp the concept of these, you'll see that all of them work each muscle twice per week. They are just set up differently. All are full body twice per week except #2. But #2 does hit each muscle twice a week, its just split up over 4 days. As a person progresses up to these, they need more rest days unlike the beginner's program. So, yes, they will still build strength & muscle as long as you rest & eat right. Now the 636 will kick your butt. all pro suggests not doing that one on a cut. Maintenance or bulking will get you farther with that one.

Deloading is the 4th or the 5th week that all pro has set up for each. Once you read through, you'll see what he's done. Its a week where your workout is less intense (reps & weight) before you start the next cycle.

As for assistance exercises, that's any exercise that's NOT the big 3 (squat, bench, rows). You can add in what you want but not too many at once. So, you can add in calf raises on #1 if you feel you need them.

These routines aren't as strict as the beginner's. They are more of a guide with more freedom to add/leave off what you might/might not be lacking.

[gymjunki3]

^ Thanks and repped. I still have a few weeks to decide what im going to do.

And reps for this guy, best excel file i have seen for a program.

Allpro I put together a spreadsheet for calculating weights for workout1. Let me know if it looks OK and matches up to your workout.

Everyone, let me know if this is useful and I can put similar ones together for the other ones too. The nice part is that if youre doing calculations (say 75% or 50%) it can automatically round to the nearest 5lb or 2.5lb, etc based on your preferences so you dont have to think so hard to stack your weight.

See attached.

[maltanarchy]

Wrapping up my second cycle of #2... What does it mean if I can't give 100% on bench my second upper day? More rest? More food? Or is that to be expected in the last two weeks of the cycle.

Its hard for me to know if I gained any strength in this cycle since I had to quit creatine because of headaches. I lost strength, but it was because of quitting the powder. But I think I did good otherwise.

[thomas1977]

I've only got about a thousand variations on that program because I've used it so much! O.K., it's this simple, on work out one you're only doing 1x5. On work out 2 you're trying to get 3 sets of 5 with that same weight. It's murder! If you don't get them all......so what! On week 4 run a deload, then rest the weight to at least 20 pounds less than what you're failing at. All right, that covers the 3 core exercises. The assistance work is just as simple. You go for 1x8 on the first work out then use the same weight on work out 2 and try for 1x12. For both work outs do a second set at half weight for 20 reps. If your heavy sets are less than 100 pounds then only increase the weight by 5 pounds. I keep forgetting to add that part. Sorry!

Week 3 Programm 1, the assistance almost killed me today, I was adding 10 pounds each week and now I see it´s only 5 pounds to add.

[FieryTulip]

Wrapping up my second cycle of #2... What does it mean if I can't give 100% on bench my second upper day? More rest? More food? Or is that to be expected in the last two weeks of the cycle.

Its hard for me to know if I gained any strength in this cycle since I had to quit creatine because of headaches. I lost strength, but it was because of quitting the powder. But I think I did good otherwise.

meh, don't sweat it. Try the eating, resting and patience.

Week 3 Programm 1, the assistance almost killed me today, I was adding 10 pounds each week and now I see it´s only 5 pounds to add.

At least you found out before you got too far into the program.

[64509chvl]

Hey just wanted to introduce myself! I've been runnin All Pro's beginner program for 6 cycles now...I've been eating at a deficit for the last 2 cycles after bulking for the first 4. Unfortunately I let myself go for years so I've still got a bit of fat to take off so I'll be runnin program #3 over here. After testing today a couple changed but these are my 10 rep max's from the old program...

Squat...220
Bench...190
BOR...145
OHP...120
SLDL...220
Standing rows...90

I'm taking 10% off these to start #3 for a small break & to start over here with good confidence! I was really diggin that program so I'm sure I'm gonna be real happy runnin these aswell

So on # 3...if u meet all the reps at the end of the 4 week cycle, what % do u increase for the next cycle? I didn't see it anywhere in the layout on page 1 & there doesn't seem to be much info on this program! Seems like 1 & 2 are the most popular.

Chad

[FieryTulip]

Chad !!!

I was wondering how long it would take you to post in here. I figured you might go for #3 since you said you was on a cut. all pro has stated that #3 is more forgiving on a cut.

I've ran all of these so lets see if I can answer your question. Its been a while since I ran this one.

Remember, I'm sure you know, but the big 3 are using your 5RM. Assistance work is based off of your 10RM.

Ok, on week 4, workout 1 (Mon?), you will be doing 100% x 5. Workout 2 (Thurs?), you are pushing it to 105% x 5. So, the beginning of the next cycle, Week 1, workout 1 (Mon?), you'll be doing 70% x 15 of that 105%, Workout 2 (Thurs?) 75% x 15 of that 105% you increased from the previous week (week 4).

By the end of each cycle, you should not have any problems hitting that 105%, unless its a diet or sleep issue............well, until you get into the higher cycles. lol