X NOVICE S1

Welcome to the X Novice upper-lower program.

This is a hypertrophy program, it is created to help you achieve a balanced & aesthetic body, you will also gain strength along the way, but this is not a strength program. 

STAGE 1

The most important thing you need to focus on is CONSISTENCY.
This is program is designed to promote it, so don´t start modifying the parameters and adding volume. 

The next thing you need to focus on is TECHNIQUE.

So at this stage just focus on training consistently and improving your technique.

EXERCISE SELECTION 

You want to learn fundamental movement patterns (SQUAT, HINGE, PUSH, PULL) performing basic compound lifts & perfect your technique on them as much as possible, also isolation is not neglected.

Can you change exercises? 

If you can´t do a Squat or Pull up yet, you can do a Leg press/Hack squat or Pulldown instead. If you wan't to do a Dip instead of BB bench, that's fine, I will list some recommended variations on the exercise notes of the first week. Just choose one lift for each movement pattern and stick to it.

PROGRESSION

You want to have as good as posible technique.
You also want to add weight as often as possible.
You don´t want to sacrifice neither.

Adding weight will cause technique to deteriorate at some point.
Minimize technique breakdown:
>Keep the weight jumps small.
>Keep technique between perfect & good enough.

-Start adding weight every workout.
-When you feel technique is not so good, stop adding weight & focus on improving it for a few workouts (lifting with better technique & control is also progress), then when is better start adding weight again.

*Try to stay within the rep range & RPE.
*Try to not modify your tempo & rest intervals to progress.

Microloading will promote smoother, steadier & more sustainable progress so I recommend adding 1-2kg every workout.
Bigger lifts will admit bigger jumps, AT FIRST 2-5kg it's ok.
Progression will slow down over time so weight jumps will be smaller & less frequent.
You will autorregulate when to add weight and how much to add.

In short, add weight when you can lift it with good enough technique within the rep range & RPE.

I call this OVERLOAD AUTORREGULATION.

On isolation movements you will use double progression (you will progress first in reps, then in weight).

RPE to RIR
10 = 0
9 = 1
8 = 2
7 = 3
6 = 4

This system is created to prevent plateaus & injury, make you progress smoothly & ease you into the intermediate phase.

REST INTERVALS

3-4 min between compounds.
2-3 min between isolations.

I know you want results fast, but don't try to rush things, doing more work will ironically slow down your progress.

Just train consistently, follow the program, eat well & in a 200-300kcal surplus, & sleep 7-8 hours & I guarantee you will progress a lot.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Pull-Up (Weighted)

Overhead Press (Barbell)

UPPER A

Decline Sit Up (Weighted)

LOWER A

Bicep Curl (EZ Bar)

UPPER B

LOWER B

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