I originally wrote this program as a followup to my YouTube series on planning a periodized training routine. While Unfuck Your Program is the absolute best way for a beginner to get started training, I understand that some people like to dip their toes in the water before they jump in. If that's you, and you've currently stalled on a linear program like 5x5 or Stronglifts, then this one's what you're looking for.
Before you ask, here's the highlights:
- It's a 10-week program, and you'll be training 3 days per week.
- It's built on heavy, compound lifts – the type that add slabs of muscle and tons of strength.
- It's geared at powerlifting – not bodybuilding – but no matter what your goals are, if you're still a beginner, it's the perfect place to set the foundation for more advanced training in the future.
- I really suggest you follow the program exactly as written and not make any changes until you've run through the whole thing at least once.
If you have other questions, just enroll and check it out – after all, it's free!
If you’ve watched the Unfuck series, you know that the whole point is to start with a basic template and gradually make changes like the ones described above until you find the perfect program for you -- your body, your goals, and the things you like to do. This program will get you started doing exactly that.
It's also a great introduction to the full course, which you can find on the homepage. This free program gives you all the tools you need, but sometimes it's useful to have a little more guidance – a step-by-step walkthrough explaining how to get from where you are now and where you want to be. That (and a lot more) is included in the full course, so if you do want to take the next step, be sure to check that out.