Templates
FAQs
Who can use these?
These templates will suit most novice (beginner) to intermediate lifters.
How can I improve my progress?
It’s the little things that make a programme successful: good food, high-quality sleep, consistency, not missing reps, and maintaining good technique.
So why do I still need a coach?
Not even the best template can replace a strength coach. When it comes to personalised advice and bespoke programming, a highly qualified, experienced eye is irreplaceable.
How long can I use these programmes for?
Executed correctly, these templates can be used for up to 3–6 months of training, sometimes longer. Start light and make sure you get plenty of recovery (that means eating and sleeping).
What do I do next?
After you have completed these programmes, the best option would be to hire a coach and get a programme tailored to suit your specific goals.
When should I train?
It’s usually best to train either Monday, Wednesday, Friday or Tuesday, Thursday, Saturday. Either way, make sure you leave 24–48 hours’ rest between sessions.
What do all the abbreviations mean?
There is a key at the bottom of the page.
For Novices
Linear progress (LP) #1 – Starting Strength (SS)
Week 1 - A/B/A
Week 2 - B/A/B
... repeat
| A | B |
|---|---|
| Squat 3x5 | Squat 3x5 |
| Press 3x5 | Bench 3x5 |
| Deadlift 1x5 | Deadlift 1x5 |
Linear progress (LP) #2 – Starting Strength (SS)
Week 1 - A/B/A
Week 2 - B/A/B
... repeat
| A | B |
|---|---|
| Squat 3x5 | Squat 3x5 |
| Press 3x5 | Bench 3x5 |
| Deadlift 1x5 | Power clean 3x5 |
Linear progress (LP) #3 – Starting Strength (SS)
Week 1 - A1/B1/C1
Week 2 - A2/B2/C2
... repeat
| A1 | B1 | C1 |
|---|---|---|
| Squat 3x5 | Squat 3x5 | Squat 3x5 |
| Press 3x5 | Bench 3x5 | Press 3x5 |
| Power clean 5x3 | Chins 3 x AMRAP sets | Deadlift 1x5 |
| A2 | B2 | C2 |
|---|---|---|
| Squat 3x5 | Squat 3x5 | Squat 3x5 |
| Bench 3x5 | Press 3x5 | Bench 3x5 |
| Power snatch 5x2 | Chins 3 x AMRAP sets | Deadlift 1x5 |
For Intermediate Lifters
Heavy Light Medium (HLM) #1 - SSLP Bias
| A | B | C |
|---|---|---|
| Squat 1x5 | Squat 2x5 @ 80% of C | Press 5x1 |
| Bench 5x5 | Press 5x5 | Squat 4x5 |
| Power clean / Power snatch OMEM x15 singles (no misses) | Barbell rows 3x8 | Bench 1x5 | --- | --- | Rack pull 1x5 |
Heavy Light Medium (HLM) #2 - Powerbuilding Bias
4-day split: Monday-Tuesday-Thursday-Friday (A-B-C-D)
| A | B | C | D |
|---|---|---|---|
| Press 1x5/3/2 + 2x5 @ 80-90% | Squat 5x5 | Bench 1x5/3/2 + 2x5 @ 80-90% | Squat 1x5 |
| CGB or Inclines 5x5 | PC 5x3 | Pin press (lockouts) 5x5 | PS 5x2 |
| DB or BB curls 50-100reps | Deficit DL 2x5 | LTE 50-100reps | Deadlift 1x5 |
Heavy Light Medium (HLM) #3 - Competitive Strength Lifter Bias
| A | B | C |
|---|---|---|
| Squat 5x1 | Squat 2x5 @ 80-90% C1 | Squat 3x5 |
| Bench 3x3 | Press 8x1 | Press 5x5 | PC 5x3 | Chins (weighted) or Rows 3x5 | Deadlift 3x1 |
Key
CGB = close-grip bench
2ct pause = 2-count pause
AMRAP = as many reps as possible
OMEM = on the minute every minute
1x3 & 2x5 = one heavy top set of 3 then 2 back-off sets of 5 (weights should be 10–15% lighter)
Ascending sets = The weight builds up over the course of the sets, with the final set being the heaviest. E.g.: 3x5 ascending sets could be 160kg x5, 170kg x5 and 180kg x5. Jumps can be big or small, depending on the lifter.
Tempo = Tempo lifts are performed at a different speed than usual. The four numbers indicate the number of seconds you spend on each portion of the lift, as follows:
* First number: the eccentric, or lowering, portion of the lift
* Second number: the midpoint of the lift
* Third number: the concentric, or rising, portion of the lift
* Fourth number: the top of the lift, when you take another breath
The ‘X’ means explosive – you come up out of the rep as quickly as possible.
Where there are slashes (e.g. 1x5/3/2), that means you should rotate the number of reps. So if you see “Squat 1x5/3/2” on the template, that means do 1x5 in Week 1, 1x3 in Week 2, 1x2 in Week 3, then back to 1x5 on Week 4 and so on.
50-100 reps & 4-8 mins
You can incorporate a wide variety of fatigue protocols here:
DENSITY
* Works well with bodyweight exercises, e.g. chins
* Aim for a set amount of time or number of reps (e.g. 50 total, with 1min rest between bouts)
* If you’re aiming for a set amount of time, an example is: an AMRAP for 10mins, e.g. chins x 5 & dips x10
* If you’re aiming for a set number of reps, an example is: curls at 40 reps with 30lb dumbbells
REST-PAUSE
* Bodybuilding style: works well with dumbbells, machines, bodyweight
* Choose a weight you can only do for 6–8 reps before you need to take a break. Take 10–15 deep breaths then pick up where you left off. Once you reach 12–20 reps, you have completed one set. You may need to do multiple sets, depending on your level and goals.
* Ideally, you will be doing 75–80% of your reps before you take your first break.
* Keep the weight the same throughout the set.
DROP SETS
* Similar to rest-pause but with no rest.
* You should reduce the weight from set to set.
* An example is “running the rack”, where you go from the lightest to the heaviest and then the heaviest to the lightest dumbbells, like a pyramid (most commonly used for biceps and side delts).
* You can do multiple rounds of drop sets in one bout, which is a more classic approach. Start at a heavy weight, then drop 5–10% off the initial load, doing 2–3 drops. This would be one bout.