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  1. #1
    Registered User Ge0rge3boy11's Avatar
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    Thoughts on this popular German beginner program?

    I have a lot of clients in Germany that I talk shop with and a couple have mentioned this program over time. So I am just wondering of what peoples thoughts are?

    ****Translated*****

    - Only do the first three exercises of each workout for the first 4 to 6 weeks plus without the last set to failure on main lifts
    - As soon as you feel technically safe and you can recover from your training units without any problems, gradually add the other exercises to the training units. 1 more exercise per training session per week.
    - Add usual progression weights as seen on most other programs (2.5kg & 5kg) etc.

    A

    Sets x rep. Practice Break

    3 x 6+----- Bench press (last set to failure)
    3 x 6+----- Squat (last set to failure)
    4 x 10----- Rowing (wide)
    4 x 10----- Dips
    3 x 12----- Lateral raise (stand)
    2 x 12----- belly
    1-2 x 12--- Weak spot

    B

    Sets x rep. Practice Break

    3 x 6+----- Deadlift (last set to failure)
    3 x 6+----- Shoulder press (last set to failure)
    4 x 10----- Pull-ups
    2 x 10----- Stretched deadlift
    3 x 8------ Calf raises (standing)
    3 x 12----- Calf raises (seated)
    1-2 x 12--- Weak spot

    C

    3 x 6+----- Squat (last set to failure)
    3 x 6+----- Bench press (last set to failure)
    4 x 10----- Rowing (narrow)
    3 x 10----- Leg press
    3 x 12----- Lateral raise (bent)
    3 x 12----- biceps
    3 x 12----- belly
    1-2 x 12--- Weak spot
    Last edited by Ge0rge3boy11; 09-23-2021 at 02:41 PM. Reason: Formatting
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  2. #2
    Registered User air2fakie's Avatar
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    Could you put this in flow chart format?

    It's relying a lot on novice intuition and the gradual increase in exercises seems somewhat arbitrary.
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