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  • Novice Strength & Hypertrophy Weightlifting Program (GPP)

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    Ian Thai
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    Simple yet fundamentally sound weightlifting program for High school Athletes to increase size and strength. Suitable for novice athletes (continuous training life < 1 year) to build a physical base (General Physical Preparedness) to progress toward high intensity strength training. Original program by Ian Thai with inspirations from 5/3/1 by Jim Wendler/Dave Tate & Westside 4 Skinny Bastards Part 3 by Joe DeFranco.

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    Simple yet fundamentally sound weightlifting program for High school Athletes to increase size and strength. Suitable for novice athletes (continuous training life < 1 year) to build a physical base (General Physical Preparedness) to progress toward high intensity strength training. Original program by Ian Thai with inspirations from 5/3/1 by Jim Wendler/Dave Tate & Westside 4 Skinny Bastards Part 3 by Joe DeFranco.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    536 views1 page

    Novice Strength &amp; Hypertrophy Weightlifting Program (GPP)

    Uploaded by

    Ian Thai
    Simple yet fundamentally sound weightlifting program for High school Athletes to increase size and strength. Suitable for novice athletes (continuous training life < 1 year) to build a physical base (General Physical Preparedness) to progress toward high intensity strength training. Original program by Ian Thai with inspirations from 5/3/1 by Jim Wendler/Dave Tate & Westside 4 Skinny Bastards Part 3 by Joe DeFranco.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as docx, pdf, or txt
    of 1

    January 2016: General Strength and Hypertrophy

    Day 1: Max Squat


    Exercise

    Week 1

    Week 2

    Week 3

    Week 4

    Back Squat

    3x5

    3x5

    3x5

    3x5

    Exercise
    Barbell Bench Press

    Week 1
    4x

    Week 2
    4x

    Week 3
    4x

    Week 4
    4x

    Barbell Rows
    Dumbbell Incline Bench
    Press
    Dips

    3x

    3x

    3x

    3x

    3x10

    3x10

    3x10

    3x10

    2x10

    2x10

    2x10

    2x10

    Exercise

    Week 1

    Week 2

    Week 3

    Week 4

    Deadlift

    3x5

    3x5

    3x5

    3x5

    Bulgarian Split Squat

    3x8

    3x8

    3x8

    3x8

    Exercise

    Week 1

    Week 2

    Week 3

    Week 4

    Barbell Press

    4x

    4x

    4x

    4x

    Pull-ups
    Dumbbell Incline Bench
    Press
    Kroc Rows

    3x

    3x

    3x

    3x

    3x12

    3x12

    3x12

    3x12

    2x12

    2x12

    2x12

    2x12

    GHR
    Core Circuit

    Day 2: Max Bench

    Day 3: Max Deadlift

    Core Circuit

    Day 4: Max Press

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