The Advanced Novice Program

What Now?

First, if you’ve done the novice program, you’re much much stronger than when you started. If not, do not pass go, do not collect $200 and do not read this post. This is a sample program from Practical Programming for Strength Training:

Day One

Squat 3×5 add 5 pounds

Press 3×5 add 5 pounds

Chins 3xM

Day 2

Squat 3×5 with 90% of Day 1’s weight

Bench Press 3×5 add 5 pounds

Deadlift heavy set of 5

Day 3

Squat 3×5, add 5 pounds to Day 1’s weight.

Press 3×5 add 5 pounds

Pull-ups 3xM

Day 4

Squat 3×5 add 5 pounds to Day 3’s weight

Bench Press 3×5 add 5 to Day 2’s weight

Chins 3xM

Day 5

Squat 3×5 with 90% of Day 4’s weight

Press 3×5 add 5

Power Clean 5×3 add 5

Day 6

Squat 3×5 add 5 to Day 4’s weight

Bench Press 3×5 add 5 of day 4’s weight

Pull-ups 3xM.

Pull-ups are hands facing outward. Note too that you’re still squatting 3x a week, but only adding weight 2x a week.

 

 

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s