Introduction This program was inspired by my experience running nSuns 5/3/1 and Jim Wendler’s 5/3/1. I ran both programs successfully, however, I felt there needed to be a balance between the two. nSuns 5/3/1 for me was jus too ‘fiddly’ and excessive in terms of volume for a novice and early intermediate lifter. Jim Wendler’sContinue reading “VERY POPULAR JH 5/8/3 PROGRAM”
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THE POPULAR JH 8 WEEK PROGRAM
Introduction This is my eight week peaking program that consists of a volume phase and peaking phase each lasting four weeks. This program is better suited for novice-intermediate lifters and lifters who can handle higher work loads. It’s a linear program whereby the intensity increases week by week for the main lifts for each phase.Continue reading “THE POPULAR JH 8 WEEK PROGRAM”
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”
Dorian Yates 1995 Mr. Olympia Program
Dorian Andrew Mientjez Yates is an English retired professional bodybuilder. He won the Mr. Olympia title six consecutive times from 1992 to 1997 and has the fifth-highest number of Mr. Olympia wins in history. Dorian is also known as “The Shadow” because he spent all year training in his Dungeon Gym in Birmingham called ‘TempleContinue reading “Dorian Yates 1995 Mr. Olympia 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”
The Legendary Brandon Lilly Cube Method 2.0 Program
Introduction The cube method was created by a powerlifter called Brandon Lilly, he is by far one of the greatest powerlifters (raw and geared). From my knowledge his max raw lifts were 650.3lb Squat, 600lb Bench, and 815.7lb Deadlift and totaled 2000lbs on many occasions. Unfortunately due to a career ending injury he no longerContinue reading “The Legendary Brandon Lilly Cube Method 2.0 Program”
THE INTENSIVE AND AMAZING SMOLOV SQUAT PROGRAM
Introduction Smolov Squat Program is a 13 week Squat Program that was developed by Sergey Smolov. It was popularized by Pavel Tsatsouline when he published it in a 2001 issue of Powerlifting USA. It is said that by completing this Smolov Squat program you will add up to 45 kilograms to your squat in justContinue reading “THE INTENSIVE AND AMAZING SMOLOV SQUAT PROGRAM”
THE AMAZING SMOLOV JR. BENCH & SQUAT 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 & SQUAT PROGRAM REVIEW”
THE EPIC DOUG HEPBURN PROGRAM A&B
Introduction You might ask “I thought this guy only reviewed powerlifting programs….this is a powerbuilding program by definition”. Well Doug Hepburn is one of my hero’s and one of the greatest strength athletes in history. Douglas Ivan Hepburn or Doug for short was a Canadian national strength athlete and to this day is revered andContinue reading “THE EPIC DOUG HEPBURN PROGRAM A&B”
QUALITY USSR 1974 & 76 SQUAT ROUTINE
Introduction 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 scriptureContinue reading “QUALITY USSR 1974 & 76 SQUAT ROUTINE”