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In need of a workout plan
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sterling_archer Offline
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Post: #26
RE: In need of a workout plan
Funny isn't it? When the guy on the internet who is not really aesthetic has advice that beats let's say 95% of fitness youtubers. Blaha may be a "fake mercenary" and probably really mentally unhinged, but he is one of the couple of guys whose advice and opinion helped me and shaped my lifting career.
06-17-2019 12:14 PM
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renotime Offline
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Post: #27
RE: In need of a workout plan
Alpha Destiny Novice program:

Workout A

Box Squat 3/5×4-6
Floor Press or Pause Bench 3/5×4-6
Pendlay Row 3/5×4-6
Overhead Barbell Extension 3×6-10
Barbell/Dumbbell Preacher Curl 3×6-10
Stiff-Legged Deadlift/Good Morning 2-3×6-10
Weighted Plank 3×30-60s

Workout B

Box Squat 3/5×4-6
Paused Overhead Press 3/5×4-6
Trap-Bar Deadlift 2×4-6
Close-Grip Bench Press 3×6-8
Weighted Chin-up 3×3-5
Weighted Plank 3×30-60s

https://outalpha.com/the-out-alpha-novice-program/

Rippedbody.com also has a lot of great information.

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06-17-2019 12:31 PM
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rudebwoy Away
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Post: #28
RE: In need of a workout plan
(06-07-2019 09:07 PM)phluff127 Wrote:  Me:
34 years old
6’0 feet tall
188 pounds
Bench- 120 pounds
Deadlift about 180

I am looking for a 12 or so week program to gain muscle mass. I”d like to lift four or five days a week. I’d like to focus on building my upper body strength as the guys in my family are super weak in the chest and back and I don’t want to look like them when I’m older. I do intend on keeping the lifting going after the 12 weeks but I want to go really hard the next 12 weeks. Any help would be greatly appreciated. Thanks

As someone who has been training for over 20 years, I would suggest start with the basics.

Push-ups, Pull-ups and Squats (air Squats).

How many of these exercises can you do?

A good level would be 25 push-ups / 10 pull-ups / 100 air squats.

These exercises you can do at home and everyday. Once you hit those numbers I posted then maybe join a gym and start a program tailored to you.

Starting from strength didn't work for me, squats and dead lifts if done wrong will give you problems later on in life. Most guys in the gym do these exercises wrong.

Any guy that is making a recommendation, should post a pic of his body as reference.

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(This post was last modified: 06-17-2019 12:46 PM by rudebwoy.)
06-17-2019 12:45 PM
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BlastbeatCasanova Offline
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Post: #29
RE: In need of a workout plan
Look up Julian Smith on IG, he has a thing called the daily pump. It’s $6 a month and a new workout every day. It’s no walk in the park but you can modify it if you need to. The best part is that you don’t have to waste time thinking or planning what you’re going to do. You pull up the work out and do the shit. It’s a pretty solid program for starting out
06-19-2019 10:04 AM
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phluff127 Offline
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Post: #30
RE: In need of a workout plan
Just checked back in and I can see my original post has sparked some discussion.

I am 1 week into this program linked below, which is a slightly modified Starting Strength program. I was so sore after the first work out I nearly fell over when I stood up the morning after. This calmed my worry a bit that 3 exercises 3 days a week did not sound like a lot. I am also quite focused on my diet which is very protein heavy, including but not limited to 2 milk based protein shakes each day, with yogurt, peanut butter, coconut oil, oats, spinach and fruit. Far from a gallon of milk a day, but more like 1/4 a gallon. Other than the shakes, I eat very clean and high in protein meals. I am going to keep this up for 3 months and see how it goes. I much prefer these compound exercises to the type of lifting I had done in the past. Thanks for your interest guys and comments are welcomed.

https://wellbuiltstyle.com/a-workout-rou...e-routine/
(This post was last modified: 06-20-2019 09:45 AM by phluff127.)
06-20-2019 09:35 AM
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