Thread: RP 6 day male physique program

Originally Posted by Mando_762

Sry I haven't updated I just got accepted into college for my masters degree in kinesiology and have been going over all the Fassa, grants, and freshman stuff before I dive in.

I'll log on to day and give a update on the workouts. I'll probably be a little long as I have a lot to cover.

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Congratulations on getting accepted into the Masters program, do work bro

This one is a long one sorry....

ok so i have rewritten this i dont know how many times. my friend who doesnt work out has asked me to workout with him. I personally believe that the program i am on might prove to be too much for a new lifter. I have decided to start him with a version of starting strentgh by Mark Rippetoe that I added some ancillary work onto. And since my IRL friend who wants to get into lifting also wants me to lift and do the workout with them ill be doing a advanced version of this 5x5 to and we will just be changing weights as i do my weight and they do theres but were ther supporting each other. This will also not make him feel alone in this venture and instill the beginings of positive lifting culture support system ( I have decided to dedicate a post just to this as well since it may mean different things to different people.

the routine as I adjusted it.

front Squat front Squat 5x5 5x5 5 incline Bench Press Oh Press 5x5 5x5 Barbell Row Deadlift 5x5 1x5 Standing curl Reverse fly 1x8 then 4xfail 1x8 then 4xfail Seated curl Seated row 1x8 then 4xfail 1x8 then 4xfail

My logic behind this decision.

Periodization is a systematic approach to training that involves varying the intensity and volume of workouts over time to optimize performance and prevent plateaus. There are different forms of periodization, including linear, undulating, and block periodization. While these methods can be effective for advanced lifters, beginners might find them overwhelming or unnecessary for several reasons:

1. Complexity: Advanced periodization programs often involve intricate planning and manipulation of training variables. Beginners may struggle to understand and implement these complex structures, leading to confusion and frustration.
2. Skill Development: Beginners need to focus on mastering basic lifting techniques and developing a solid foundation of strength before diving into advanced periodization. Learning the fundamentals of movements is crucial to prevent injuries and set the stage for long-term progress.
3. Consistency: Beginners benefit from consistency and regularity in their training. Advanced periodization often involves frequent changes in intensity, volume, and exercises, which may be overwhelming for newcomers. Establishing a consistent routine is important for building habits and discipline.
4. Risk of Overtraining: Advanced periodization can sometimes lead to higher training volumes and intensities. Beginners may be more susceptible to overtraining or burnout if they push themselves too hard too soon. It's important to gradually introduce the body to the demands of resistance training.
5. Simple Works for Beginners: Beginners often respond well to simpler training programs. Basic linear progression, where you gradually increase weights over time, can be highly effective for novice lifters. It allows them to focus on form, build a foundation of strength, and see steady progress.
6. Enjoyment and Motivation: Overly complex programs might lead to a lack of enjoyment and motivation for beginners. If the training program feels like a chore or is too demanding, it could discourage individuals from sticking with their fitness routine.
7. : Beginners need time for their bodies to adapt to the stress of resistance training. Starting with a more straightforward program allows for a gradual adaptation and minimizes the risk of injury.

That said, it's important to note that every individual is different, and some beginners may feel comfortable and motivated by a more advanced periodization approach. The key is to find a program that aligns with the individual's fitness level, goals, and preferences while promoting proper form and safety. Consulting with a fitness professional or trainer can help beginners make informed decisions about their training programs.


The 5x5 workout routine is a popular and effective program for beginners due to several key reasons:

1. Simplicity: The 5x5 routine is straightforward and easy to understand, making it accessible for beginners. It typically involves performing five sets of five repetitions for compound exercises like squats, bench presses, and deadlifts. This simplicity helps beginners focus on mastering proper form and technique.
2. Focus on Compound Movements: The 5x5 program emphasizes compound exercises that target multiple muscle groups simultaneously. Compound movements, such as squats, deadlifts, and bench presses, are fundamental for building overall strength and muscle mass, making them ideal for beginners who need to develop a solid foundation.
3. Progressive Overload: The 5x5 routine is built on the principle of progressive overload, which is essential for muscle growth and strength development. As beginners gradually increase the weight lifted over time, they challenge their muscles to adapt and grow stronger.
4. Efficiency: The 5x5 program is time-efficient because it focuses on a small number of compound exercises that deliver comprehensive benefits. This can be particularly appealing to beginners who may not have a lot of time to spend in the gym.
5. Balanced Development: By incorporating a mix of pushing and pulling movements, as well as exercises for different muscle groups, the 5x5 routine promotes balanced muscle development. This is crucial for overall functional fitness and injury prevention.
6. Adaptability: The 5x5 routine is adaptable to different goals. Whether a beginner is looking to build strength, gain muscle mass, or improve overall fitness, the program can be modified by adjusting the weight, rest intervals, and exercise selection.
7. Motivation and Progress Tracking: The simplicity of the program allows beginners to easily track their progress. Seeing tangible improvements in the amount of weight lifted can be motivating for those new to strength training.
8. Fewer Sets: Compared to some more advanced programs, the 5x5 routine typically involves fewer sets, reducing the risk of overtraining for beginners. This allows newcomers to gradually acclimate to the demands of resistance training.

It's important to note that while the 5x5 routine can be highly effective for beginners, individual preferences and goals vary. Some individuals may find success with different training approaches. As always, it's advisable for beginners to start with a weight that allows for proper form and to consider consulting with a fitness professional or trainer to ensure they are following a program that aligns with their goals and capabilities.

I feel lower rep programs like this or 3x5 and its many variations can be great for beginners, it's helps learn quality reps as long as that's is emphasized to them.