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    Russell Taylor John Hollywood: Credits To

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    k_malviyaOO7
    This document provides a novice non-auto regulation workout program created by John Hollywood and Russell Taylor. It includes a 1RM calculator to estimate starting weights for squats, bench press, bent over rows, overhead presses, and deadlifts. The 4-day split program consists of Workout A focusing on squats, bench press, and rows, and Workout B focusing on squats, bench variations, overhead presses, and deadlifts. Accessory exercises are also included with each workout.

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    Russell Taylor John Hollywood: Credits To

    Uploaded by

    k_malviyaOO7
    11 views14 pages
    This document provides a novice non-auto regulation workout program created by John Hollywood and Russell Taylor. It includes a 1RM calculator to estimate starting weights for squats, bench press, bent over rows, overhead presses, and deadlifts. The 4-day split program consists of Workout A focusing on squats, bench press, and rows, and Workout B focusing on squats, bench variations, overhead presses, and deadlifts. Accessory exercises are also included with each workout.

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    This document provides a novice non-auto regulation workout program created by John Hollywood and Russell Taylor. It includes a 1RM calculator to estimate starting weights for squats, bench press, bent over rows, overhead presses, and deadlifts. The 4-day split program consists of Workout A focusing on squats, bench press, and rows, and Workout B focusing on squats, bench variations, overhead presses, and deadlifts. Accessory exercises are also included with each workout.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    11 views14 pages

    Russell Taylor John Hollywood: Credits To

    Uploaded by

    k_malviyaOO7
    This document provides a novice non-auto regulation workout program created by John Hollywood and Russell Taylor. It includes a 1RM calculator to estimate starting weights for squats, bench press, bent over rows, overhead presses, and deadlifts. The 4-day split program consists of Workout A focusing on squats, bench press, and rows, and Workout B focusing on squats, bench variations, overhead presses, and deadlifts. Accessory exercises are also included with each workout.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    of 14

    Novice non auto regulation

    Ver 1.1 beta

    Credits to:
    John Hollywood &
    Russell Taylor

    Inputs: 1 RM Calculator
    Squat
    Bench Press
    Bent Over Row
    Standing Press (OHP)
    Overhead press
    Deadlift
    Flat Bench
    Closegrip/Decline bench

    Test Weight
    1000
    1000
    400

    400
    400
    400
    300
    400
    You can use this calc to figure out starting weights from an old rou

    Workout A
    Squat

    Bench Press

    Bent Over Row

    Accessory movements
    Hamstring curl (GYM) or Goodmorning (Home)
    Side lateral Raise
    Calf (Optional)
    Day Of

    Workout B
    Squat

    Closegrip/Decline Bench
    Deadlift
    Overhead Press

    Accessory movements
    Calf (Optional)
    Cable crunch (gym) or Weighted crunch (Home)
    Cable Seated Rear Delt Row (stirrups)
    Day Of

    Note** If you are adapted to higher volume, you can add one acces
    Workout A
    Accessory movements
    Incline press
    Barbell Skullcrushers

    Workout B
    Accessory movements
    Chin-ups/Pulldowns
    Bicep curl movement of choice

    Visit our Facebook group:


    https://www.facebook.com/groups/HollywoodTNF/

    Reps (<12)

    1RM

    5RM

    8RM

    1266.40

    1085.65

    1000.00

    1266.40

    1085.65

    1000.00

    400.00

    342.91

    315.86

    400.00
    400.00
    400.00
    300.00
    400.00

    342.91
    342.91
    342.91
    257.18
    342.91

    315.86
    315.86
    315.86
    236.89
    315.86

    g weights from an old routine

    Targets

    Reps

    ss

    8
    8
    8
    8 (Optional)
    8
    8
    8
    8 (Optional)
    8
    8
    8
    8 (Optional)

    ow

    nts

    rning (Home)

    e Bench

    ess

    A1

    A2

    B1

    B2

    Sets and Reps


    3X10
    3X10
    3x10

    Reps
    8
    8
    8
    8 (Optional)
    8
    8
    8
    8 (Optional)
    5
    8
    8
    8(Optional)

    nts

    runch (Home)
    stirrups)

    Sets and Reps


    3x10
    3x10
    3x10

    you can add one accessory movement for each of the workouts. Choose one out of the options belo

    A
    nts

    B
    nts

    hoice

    Reps
    Sets and Reps
    2X10
    2X10

    Reps
    Sets and Reps
    2x10
    2X10

    A3

    A4

    A5

    A6

    B3

    B4

    B5

    B6

    of the options below for Workout "A" and you can execute the movement listed for

    Created and designed by:


    John Hollywood & Russell Taylor
    For online coaching services see below:
    john.hollywood.tcoach@gmail.com

    Best resource website:


    http://www.bodyrecomposition.com/
    "The home of Lyle McDonald"

    A7

    A8

    A9

    A 10

    Weight

    B7

    B8

    B9

    B 10

    nt listed for Workout "B".

    Weight

    A 11

    A 12

    A 13

    A 14

    B 13

    B 14

    Weight Lifted^

    B 11

    B 12

    Weight Lifted^

    A 15

    A 16

    A 17

    A 18

    B 15

    B 16

    B 17

    B 18

    A 19

    A 20

    A 21

    A 22

    B 19

    B 20

    B 21

    B 12

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