I wanted to give everyone a heads up that later this week I’ll be offering 4 of my most popular training programs as a bundle for a 10% discount.
The Basic Barbell Bundle will include the following for just $89……
Garage Gym Warrior
My most popular program. This is a 13 week cyclical Heavy-Light-Medium program perfectly suited
for a bare bone garage or basement gym. This program operates in cyclical 3-week mini-cycles. Each
cycle begins with a week of higher volume and lower intensity and slowly increases intensity and lowers
volume over the course of 3 weeks. Every 4th week volume increases and intensity drops again. This
pattern continues for 9 weeks (three 3-week mini-cycles) and then trainees have the option to run a 3-4
week peaking phase for weeks 10-13. This is an excellent program for over-40 trainees or
anyone looking for a program that is overall pretty moderate in volume.
This is a 3-day per week training program.
The Classic Heavy-Light-Medium
This HLM program is classic tapering style program. Trainees begin with 6 weeks of higher
volume training and then over the course of the second 6 weeks, slowly taper volume and increase
intensity, leading to a peak in week 12. Overall this program is higher in total volume than the
Garage Gym Warrior program. Many trainees that enjoy HLM training programs have had good
success alternating these two programs every 12-13 weeks. This is also a 3-day per week training program.
The KSC Texas Method
This is an excellent program to run on the back end of 12-24 weeks of Heavy-Light-Medium
programming. The key difference between HLM programming and the Texas Method is that
you will be training with some higher intensities once per week every week for 8-12 weeks at a time.
For an intermediate trainee I like using the Texas Method 1-2 times per year to really train your ability to
handle maximal poundages. This program has an option for 3 or 4 days per week of training.
The Baker Barbell 5 x 5
This 13 week program was recently tested on over 150 trainees in my online coaching group
with tremendous results. This program is similar in concept to a traditional Texas Method
program, but the frequency of very high intensity workouts is slightly reduced for each lift.
This is a 3-day per week training program.
Using just these 4 Basic Barbell programs it is easy for trainees to construct over 1 year of training!!!
I recommend that trainees do one or both of the HLM programs followed by either the Texas Method or The Baker Barbell 5 x 5, and then follow that with another run of one or two of the HLM programs.
Following this strategy an entire year of programming might look like this:
January – March: Garage Gym Warrior or Classic HLM
April – June: The Baker Barbell 5 x 5
July – September: Garage Gym Warrior or Classic HLM
October – December: The KSC Texas Method
If you are struggling with consistency through the year putting together your own programming, this bundle might be an excellent solution for you to put together the rest of your year.
(UPDATE): Here is the link to the program bundle: Basic Barbell Bundle
thefappeninggirls.com
Andy, I’m in the adv novice stage, HLH, for a few more weeks. Is there a transition process you can recommend when I want to start GGW or Classic HLM? Or would you send a recommendation when I buy these programs to be ready when I need to transition?
Coming out of the novice phase I’d probably do either Classic HLM or the KSC Texas Method. First few weeks of GGW are pretty easy and you can detrain some as a very early intermediate. You can do the SSNLP until you cannot make progress with that method, or continued progress isn’t worth the physical toll it might take for 5-10 extra pounds. I don’t ever advise people to kill themselves at end of LP trying to milk every last pound. It makes transition into next program problematic. If you use percentages to start these programs you can estimate your last heavy 3×5 workout as approximately 85% of 1rM and then use that figure to calculate starting points for each program. For a novice, sets of 5 are probably about 85%. As you get more advanced you’d probably calculate those more like 80%.
Andy,
These programs are awesome. The explanations for the programs are also really great. Between these four and your other blog about Annual Periodization I think someone has the tools to train for years to come and get stronger. Appreciate the effort you put into these.
Appreciate the reply Andy. That goes for the other lifts too correct? I’m at 5 sets of 3 now on the upper body lifts and it’s coming along smooth. Probably couple more weeks on those before it starts to really suck.
Hey Andy,
Thank You for all the great work and motivation! Have been a longtime fan of your work.
I’m not sure what program to buy, so i was thinking about the Bundle, what a great idea!
Can we mix and match what programs we get in the bundle?
(really wanted the power building one)
THanks!
Jason