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Microsoft Word:

Buff Directory HIT Workout

HIT Workout that increases weights when a set amount of reps have been reached

Sets per exercise: 1
Reps Varied
Intensity: High

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Microsoft Word Document

Back To The Basics With Ladders

This program is basically a Mass program with some emphasis on strength.

Points

Very Few Exercises
Medium To High Volume
Exercise Selection Frequency: High
Varied Reps Per Workout
Duration 20-60 Minutes
Intermediate Level
Length To Stay On Workout: Not More Then 8-10 Weeks


It includes push up / pull up ladders for more frequency, better recovery

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6 Week HST Workout

HST workout created by buffdirectory which includes migrated excel document into a word document. This allows you to easily put your maxes in print your workout and go to the GYM

Workout 3x a week
Weights -given In chart
Reps- 15-5 changes each 2 weeks so you do 15-10-5
Exercise Selection: Only Compound Movements

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File Was Created Because I noticed that madcow has excel sheets for intermediate and advanced but not the core workout.

This file is created by Information received directly from the post below

Guide to Novice Barbell Training, aka the Official RIPPETOE-STARTING STRENGTH FAQ

Posted By kethnaab

http://forum.bodybuilding.com/showthread.php?p=13263336#post13263336

Question - What about the Bill Starr/Madcow 5x5 and stuff? Can I do them next?

Sure. They are excellent training programs!

Bill Starr-type 5x5 workouts
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"Beginner's" 5x5

Monday (Heavy Day - > 85%)
Back Squats: 5 x 5 Ramping to max set of 5 reps across 5 sets
Bench Press: 5 x 5 Ramping to max set of 5 reps across 5 sets
Deadlifts: 5 x 5 Ramping to max set of 5 reps across 5 sets

Wednesday (Light Day - <70%)
Back Squats: 5 x 5 using 60% of Monday's weight
Bench Press: 5 x 5 using 60% of Monday's weight
Pullups: 5 x 5 Ramping to max set across 5 sets

Friday (Medium Day - 70-85%)
Back Squats: 5 x 5 using 80% of Monday's weight
Bench Press: 5 x 5 using 80% of Monday's weight
Rows: 5 x 5 Ramping to max set across 5 sets