This is a very basic routine I have put together based on a 5×5 protocol. It is a full body split that runs over 4 days. It goes on off on off on on off repeat. I am personally running it Sunday, Tuesday, Thursday and Friday but of course, you can run it on whatever days you like, just keep to the on off pattern. I will be running this for as long as it takes to get back to my old numbers. I will be recording most of the sessions to give an idea to complete beginners what you need to do.
The 5×5 Lifts
For the main lifts Squat, Bench, OHP, Rows and Deadlift you will follow 5×5. So you will be doing 5 sets of 5 reps with a weight you can complete all 5 sets of reps with. Once you can, you will add 10kg for lower and 5kg for upper and continue (or whatever you are comfortable with).
For beginners / novices I would recommend you take it steady and work on completing every set with perfect form. There is no need for ego with this program, just add the weights and keep the form clean. You can show off later in your training when you know what you are doing
People that are coming back from an injury I would suggest you listen to your body and trust your instincts. You want to have a goal number (most likely your past PR’s) that you need to try to get to as quickly and as safely as your body will permit. Your strength will return faster than a beginners will develop so if you feel you can add more than the 10kg / 5kg each week, then do so… this is up to you and only you know what you can do.
The 3×12 Assistance Lifts
The assistance work is mainly just volume work to help get your body back into the toll of training. Dips, Pull ups and ab work; all for 3 sets of 12, again with a weight you can hit the reps for on each set… then add weight.
The Farmers Walk
Finally you will finish each session with some Farmers walks. Whatever you want to use is up to you… got proper farmers handles? Great. If not dumbbells are fine, trap bars work too… hell you can even use barbells but you will need a lot of room to turn.
The goal here is to pick a weight you can walk a clean 50m minimum without dropping the weights and work up to 100m in one go. Once you can walk 100m without dropping the weight, you will increase it by 2.5kg – 5kg. I’ve been doing one or two sets of these after each training day and on off days been trying to get some ground covered. For example I did around 300m on one off day.
Doing these is going to act as a form of cardio (believe me you will be panting and sweating) which is going to help with recovery and bring your CV system back up to par to handle frequent training. It will also greatly develop your grip which may be non-existent if you are a beginner or gone a bit flaccid if you are recovering from injury. It will also develop your mental toughness and encourage you to push yourself and train hard.
Who is this routine NOT for?
This routine is NOT aimed for intermediate / advanced progression. If you have been training for a few years and are injured, this is fine to get you back on your way but a more specific strength program is your next step as soon as you are back to your old numbers.
Deloading on this program as a beginner I would take a break every 8 weeks or so. Starting out you will have no problems making linear progress… if you don’t… you need to eat more.
If you have any queries about the setup and layout of this routine don’t hesitate to drop me an email, tweet, facebook message or comment on here OR on the YouTube video itself (most likely to get a reply).