Paladin of Deseret: Novice

Introduces the novice to a 3x day a week full-body hypertrophy program. Workouts are 45min to an hour. This will focus on progressive overload through evolving repetitions and the addition of weight after the target repetitions are hit. The key for this program is intensity. Remain close to failure with the sets. Main movements can be hit as 2 sets instead of 3 sets to accommodate the lifters fatigue if necessary but is not recommended to always be done. It is recommended to stick to minimum variations of the same movements at first. 

A thick lifting belt will be nice to have eventually for squat and hinge movements but is not necessary. Lifting straps will be nice to carry weight heavier than your grip but are not necessary and there are other grips such as alternate and hook grip.

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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

Squat (Barbell)

Bench Press (Close Grip)

Incline Bench Press (Dumbbell)

Sit Up

Single Arm Iso Row

Leg Curl

Bench Press (Barbell)

Chin-Up (Weighted)

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