JH 5RM Novice Linear Program

Introduction This program is fantastic for Novice lifters, the program works off your 5 rep max and lasts for eight weeks. You train three times per week which allows sufficient time for you to recover during sessions. You squat and bench press three times per week, and deadlift once a week. However, you have twoContinue reading “JH 5RM Novice Linear Program”

JH Mass Building Program

This program is a six week program designed and used by Johnny Hazell and his clients, you consists of a “Standard Routine” and an “Advanced Routine”. The program incorporates a range of training principles and methods to stress the muscles and create muscular hypertrophy. The program has a training frequency of five days per weekContinue reading “JH Mass Building Program”

AMAZING FREE BODYBUILDING PROGRAM (DELTA)

Introduction This program lasts twelve weeks, however, you can run it for less if you want to, but a minimum of six weeks is ideal. You train five days per week, I suggest the follow training schedule stated in the table below. However, you can mix it up based on your weekly schedule. Each sessionContinue reading “AMAZING FREE BODYBUILDING PROGRAM (DELTA)”

The Fantastic Mark Bell 5 Week Bench Press Program

Introduction Mark Bell or affectionately known as ‘Smelly’, a nickname his brothers came up with because he hates showers as a kid. Mark is a record breaking powerlifter, owner of Super Training Gym and the inventor of Sling Shot®. This guy has his shit together! his best-equipped lifts were a 1,080lb squat, an 854lb benchContinue reading “The Fantastic Mark Bell 5 Week Bench Press Program”

THE AMAZING SMOLOV JR. BENCH PROGRAM REVIEW

Introduction Smolov Jr. bench press and squat program are a condensed version of the Smolov 14 Week Squat Program. It lasts only three weeks and you can run the three week routine two times as long as you take a one week deload between each cycle. Smolov Jr. program is high frequency, you will beContinue reading “THE AMAZING SMOLOV JR. BENCH PROGRAM REVIEW”

USSR 1974 & 1976 SQUAT ROUTINE REVIEW (2021)

These routines were utilized for the 1976 Olympic Games by the USSR Weightlifting Team. To paint a picture of how successful this team was in the 1976 games they won seven of the nine available gold medals. Off the back of this success this came the “1976 USSR Weightlifting Yearbook”; the holy grail scripture usedContinue reading “USSR 1974 & 1976 SQUAT ROUTINE REVIEW (2021)”

GZCLP 3-4 DAY PROGRAM REVIEW (2021)

GZCLP is the official name for Cody LeFever’s Linear Progression program. GZCL is Cody’s screen name on Reddit plus LP which stands for linear progression. GZCL is split into three different Tiers. I highly recommend this program for intermediate lifters who are seeking to pursue a more ‘powerbuilding’ style program for the first time. The following areContinue reading “GZCLP 3-4 DAY PROGRAM REVIEW (2021)”

The Successful Russian Squat Routines

 Russian Squat Program (aka Russian Squat Routine or RSR) is a brutal peaking program that will help boost maximum strength when prepping for a meet. I will review two versions, the original six week Squat Routine then the Eight week Masters Routine. Both are fantastic routines and WILL help you boost your Squat PR withoutContinue reading “The Successful Russian Squat Routines”