Lifting for 1 year now
Weight: 93kg (20% body fat, but looking to bulk up for 3 months from now, then cut)
PRs: DL: 200kg, Squat: 170kg, BP: 140kg
I have been running many PPL vatiations up to this point, some of them really bad, some more decent. I feel like I didnt find my strength/size dramatically increase during one specific variant, but a steady increase over the year.
After checking thr popular PPL programs more in-depth, with a relatively intermediate mindset rather than beginner, I've figured my current PPL is a little too much volume and not a very well thought through program.
So I've decided to start a proven intermediate program. I may even try an intetmediate upper/lower. I dont really care. My only requirement would be to do deadlifts, no matter the program.
Any program recommendations?
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07-07-2020, 01:37 AM #1
What intermediate program can you recommend me?
Last edited by AndyBendy; 07-07-2020 at 02:08 AM.
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07-07-2020, 03:16 AM #2
- Join Date: Jun 2016
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 11,166
- Rep Power: 52548
The best general intermediate programs I've run were
Calgary barbell 16 week. (free).
Various barbell medicine programs (slightly expensive)
Average to savage 2, by Greg Nuckols (practically free for 4 templates).
The last is the most flexible as the spreadsheet includes automatically anything from 2 to 6 day variants that auto-creates off your chosen assistance lifts.
These are all full body though Greg's can easily be an upper lower if you cut and paste lifts about.5 day full body crew
FMH Crew, Sandbagging Mike Tuscherer Wannabee
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07-07-2020, 03:41 AM #3
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07-07-2020, 03:51 AM #4
- Join Date: Jan 2007
- Location: Suffolk, United Kingdom (Great Britain)
- Posts: 54,513
- Rep Power: 1338184
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07-07-2020, 03:58 AM #5
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07-07-2020, 04:15 AM #6
- Join Date: Jun 2016
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 11,166
- Rep Power: 52548
Unlikely, while there is a great deal of personal differnce to account for in programming I don't think there's such a thing as someone who won't respond to spreading the volume across the week this way.
It's certainly not a strength or advancement case as there are many highly advanced lifters running 4x or 5x full body
If you simply prefer upper lower that's another matter, I just don't know of any off hand5 day full body crew
FMH Crew, Sandbagging Mike Tuscherer Wannabee
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07-07-2020, 04:58 AM #7
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07-07-2020, 05:18 AM #8
You'll do fine on full body at your numbers. Full body intermediate is more complicated than novice.
I ran the Calgary 8 week with numbers similar to yours and it worked great. Bryce's (who wrote the Calgary programs) numbers are much higher intensities than both of us and he still succeeds on that program.
Candito's program too is really good, I've run it many times and currently running it againOnce upon a time (maxes 2020) ...
Squat 185, Bench 137, DL 205, @ bw 88.5 age 43
Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
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07-07-2020, 10:04 AM #9
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07-07-2020, 02:02 PM #10
- Join Date: Sep 2013
- Location: Billings, Montana, United States
- Age: 43
- Posts: 841
- Rep Power: 4082
All good recommendations but I'll second 5/3/1 and add in Madcow. Madcow is also free, simple and effective.
"The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds." -Henry Rollins
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07-08-2020, 03:50 PM #11
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158719
It's weird but I always seem to go back to 5/3/1 no matter what other programs I have ran in the past. It seems to just do good for me in terms of my schedule, time to lift, recovery, etc. I like the slow progression since I'm not in a rush to add weight on the bar. I like the slow and steady approach in terms of longevity. There is also so many templates to mix and match to find out what works for each of your lifts (squat, bench, press, and deadlift).
My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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