Hey, I wrote this program for NEW LIFTERS, this program was all my idea and I designed it myself. Do not steal
Session 1:
3x5 Squats
3x5 Bench press / Overhead press alt.
5x3 Power cleans / 1x5 Deadlift alt.
3xFailure Chin-ups (If you manage 15 in all 3 sets then start doing them weighed)
Session 2:
3x5 Squats
3x5 Overhead press / Bench press alt.
1x5 Deadlifts / 5x3 Power cleans alt
Session 3:
3x5 Squats
3x5 Bench press / Overhead press alt.
5x3 Power cleans / 1x5 Deadlift alt.
3xFailure Pull-ups (If you manage 15 in all 3 sets then start doing them weighed)
Progression:
Add any weight you can manage every session, whever that be 10lbs, 5lbs, 2.5lbs or 1.25lbs.
This number will decrease the stronger you get.
If you stall 3 sessions in a row then Deload by %10 and work your way back up, it will take 2 weeks to return to your stalled weight and you should pass it this time.
Assistance:
If you must fuck with the program just ad dips after deadlifts and be done with it. A novice lifter doesn't need much else, as you become an intermediate lifter than you can experiment and specialise.
I WROTE THIS PROGRAM MYSELF. THIS BELONGS TO ME AND YOU SHOULDNT STEAL IT.
THIS IS FOR ANY NOVICE LIFTERS LOOKING TO GET STRONGER
>>35485293
your pic isn't funny OP and people know its bait.
Try harder in the future
>>35485331
It's just some random pic dude
Grow up you homophobe
>>35485355
Mhmmm
>>35485355
>homophobe
grow up you cultural marxist
>>35485293
Im fine with gays because Socrates and Alexander were bi, and many great philosophers were gay.
But that pic is wrong. 2 dogs humping does not make them a homosexual couple. There is no such thing. Any dogs will just fuck if they are locked in together. But throw a woman in and you can bet your ass they will fuck her instead of each other.
Bisexuality is natural in animals, not homosexuality. I would like to see exclusively homosexual animals, but they do not exist.
Tldr;
There is nothing wrong with fucking guys, or even fucking guys exclusively, but that pic is bs and the word homophone means nothing.
Program is breddy good. I like it.
>>35485331
>>35485368
>>35485427
Why do you people have such a problem with being gay? It's just being attracted to the same gender instead of the opposite one. It literally has no effect on you whatsoever
>be new lifter
>go to the gym ready with Rippetoe's starting strength workout plan
>hyped as fuck
>go to freeweight area
>it's tiny
>it's busy
>every station is in use
>everyone is rotating and leaving except one Amy Schumer looking woman on the ONLY squat rack
>she is there for the whole 45 minutes, mostly just playing on her phone
>too afraid to ask to use the machine because I don't even know how to load it properly yet and I don't want to make a fool of myself
>do cardio and leave the gym
>>35485463
Citation needed
>>35485765
It's pretty well known that all of the Classical Mediterranean was gay as fuck
>>35485765
The pic op posted has no citation, but it says "according to science" which is red flag in my mind.
Either way, you or op has the burden of proof, you made a claim without citation, I deny it, you need to provide a citation
>>35485523
Buy a dumbell set on ebay and work out in your room until you're familiar and confident enough.
>https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html
>>35485463
>homophone
you're rite.
>yfw you learn that bats perform oral sex on each other like crazy and have the highest rate of homosexuality among mammals.
>>35485491
Crazy insecurities. Weird religion-influenced societal pressures. Fear of undefinable "others"
>>35485293
8/10 b8 m8
Lose the CAPS LOCK and more people will fall for it though.
>>35485293
Add dips to session 2
>>35485948
No, I'll probably just go to the gym at 1am for the next couple weeks
>>35485948
does this program seem alright to you?
>>35485491
It affects society at large in a negative way, it also affects the adopted children negatively
>>35485765
Here's one. Domesticated sheep and humans are the only homosexuals
Homosexual behavior only used to help reproduction
http://www.bbc.com/earth/story/20150206-are-there-any-homosexual-animals
>>35488038
