BLOCK 1: HIGH FREQUENCY FULL BODY PROGRAM

Plan Details

The BLOCK 1: HIGH FREQUENCY FULL BODY PROGRAM routine by MajorsPupedis is a 21 day workout plan. It is a intermediate level plan to achieve general fitness goals.

Plan Description

The primary goal of this program is to maximize muscle hypertrophy for individuals in the intermedia... Read More

The primary goal of this program is to maximize muscle hypertrophy for individuals in the intermediate-advanced stage of training advancement. Because this program uses a very high frequency approach, it is most likely a set-up you have never tried before and as such, will be useful for breaking through plateaus in size and/or strength – an issue most intermediate and advanced trainees deal with regularly. It’s difficult to pin down exactly what “intermediate-advanced” means in terms of a specific training age because training years in the gym are not equal across individuals. Some folks, for example, may have spent 10 years training in the gym, but that time may only actually be “worth” one or two years if they’ve spent the majority of their time simply going through the motions without focus or direction. But as a general guide, if you’ve been training for roughly two-five years, with a generally serious approach toward your training sessions, you will benefit from this program. If you’ve been training without adequate structure for even a few months, it doesn’t matter how long you’ve been in the gym, this program will get you on the right track. Before the first exercise for each bodypart perform a basic loading pyramid: Pyramid up in weight with three to four light sets, getting progressively heavier. Such a warmup is only required for Primary Exercises For example, if you were working up to four sets of 350 lbs for five reps on the squat, you could warm up as follows: • Bar (45 lbs) x 15 reps • 135 lbs x 5 reps • 225 lbs x 4 reps • 275 lbs x 3 reps • 315 lbs x 2 reps • Then begin working sets with 350 lbs for 5 reps On a %1RM basis, warm up pyramids can be structured like this: • Bar (45 lbs) x 15 reps • 40% lbs x 5 reps • 50% lbs x 4 reps • 60% lbs x 3 reps • 70-75% lbs x 2 reps • Begin working sets