SAITAMA S0 - UL HYPERTROPHY

STAGE 0

This program is designed for complete beginners. If you haven't touched a weight in your life or played any sports at all, or you haven't exercise in a long time, this is your program. If you have some sports background you may want to start on STAGE 1.

1) CONSISTENCY IS KING - Building an exercise routine is the most important thing you need to do.

2)TECHNIQUE - Learn how to perform the lifts correctly.

-EXERCISE SELECTION 

You want to learn fundamental movement patterns (SQUAT, HINGE, PUSH, PULL) performing basic compound lifts & mastering technique on them as much as possible. You will also do some isolation.

If you don't have any sports/training experience, you are probably lacking coordination, mobility & strength. So learning proper technique may take a little longer for you, but don't worry, just take your time & do your best, you will improve. 

I recommend that you start with the basic compound movements (BB Squat, DL/RDL, BB bench, Pull ups) if you can do them with a reasonable range of motion. If you can't, try an easier variation. 

RECOMMENDED EXERCISES FOR EACH MOVEMENT PATTERN.

Choose one of this lifts & stick to it.

SQUAT - BB Squat / Hack Squat / Leg Press.
HINGE - Deadlift / Romanian Deadlift.
PUSH - BB Bench / Dips / DB Bench / Machine Press.
PULL - Pull Up / Pulldown / BB Row / Cable Row

-PROGRESSION

FOCUS FIRST ON IMPROVING TECHNIQUE, choose a weight that feels a bit challenging but one that you can control & and try to perform the lift better each time.

ONCE YOUR TECHNIQUE IS SOLID, try adding 1-2kg every workout, & pushing your sets harder within the given rep range. If techinque breaksdown, stop the set.

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

-REST INTERVALS

3-4 min between compounds.
1-2 min between isolations.

-WARM UPS

Do 2/4 ramping sets before each lift. More weight usually needs more warm up sets.

For example:

If you are going to BB Bench 40kg x5, do:

1) Empty Bar (20Kg) x 8-10
2) 30Kg x 3-5 

If you are going to BB Squat 80Kg x 5, do:

1) Empty Bar (20kg) x 10
2) 40 kg x 5
3) 60 kg x 3

If you are going to Deadlift 120kg x 5, do:

1) 40 Kg x 10
2) 60Kg x 8
3) 80Kg x 5
4) 100Kg x 2/3

Warm up sets should feel fairly easy.

-FINALLY

Do not modify the program parameters.  

Run this program for as long as you are progressing on it. 
If you are progressing fine don't change anything.
If an exercise stagnates, try adding one set.
If progress slows down &/or you feel like you wan't to do more work you may move on to STAGE 1.

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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

Bench Press (Barbell)

Pull-Up (Weighted)

Tricep Pushdown (Cable)

Bicep Curl (EZ Bar)

Lateral Raise (Cable)

UPPER A

High Bar Squat (Barbell)

Deadlift (Barbell)

Decline Sit Up (Weighted)

Straight Leg Calf Raise

LOWER A

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