Sorry to read that Nutty, hope you’ll recover fast.
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Thanks man I appreciate that!
So I’ve been thinking about this for a while. But I’ve come with my own beginner program that I’m going to start posting for any beginner that wants help.
Nutty’s Simple Program
MONDAY
Deadlift - 5x3-5 (ss: Hanging Leg Raises - 5x10-15)
Front Squat - 4x6-8 (ss: DB RDL - 4x10-12)
DB Lunges - 4x12-15 (ss: Back Ext - 4x10-15)
TUESDAY
OH Press - 5x4-6 (ss: Chin-Ups - 50 total reps)
DB OH Press - 4x8-12 (ss: Rows - 5x10-12)
Dips - 4x15-20 (ss: Curls, Band Pull Aparts - 100 reps)
THURSDAY
Back Squat - 5x6-8 (ss: Ab Wheel - 5x10-15)
RDL - 4x10-12 (ss: DB Bulgarian Split Squat - 4x10-12)
Goblet Squat - 4x12-15 (ss: Back Ext - 4x12-15)
FRIDAY
Bench Press - 5x4-6 (ss: Pull-Ups - 50 total reps)
DB Incline Press - 4x8-12 (ss: Rows - 5x10-12)
Push Ups - 4xMax (ss: Curls, Face Pulls - 100 reps)
PROGRESSION
We use double progression. So for example if a lift says 5x4-6. This means you can only add weight when you are able to hit 5x6 on lift 2 workouts in a row. Then for upper body you add 5lbs, for lower body add 10lbs. I say two workouts in a row to ENSURE that you can actually lift it and just didn’t have one good day. We are trying to build long term strength here.
REST PERIODS
90 seconds on everything. You don’t get to rest 2 minutes sorry. You go from Press to Chin-Up to 90s rest, and then back to Press again.
CONDITIONING
You have to do HARD conditioning 2 days a week. Doesn’t matter when just get the job done. I would suggest on Wednesday you do an active recovery session so you are primed for the squat day. Personally I would do them on the lower days.
HOW LONG CAN I RUN THIS PROGRAM?
Trust me you can run this for YEARS before needing to change anything. Double progression is designed to work over the course of months and months. If you want to increase your bench in 3 months then this is not the program for you.
WHY DID I DESIGN THIS PROGRAM?
I wanted to give beginners something that hits everything and just builds overall strength and mass. This is a basic “get big and strong” program. Nothing special about it. On lower days you you have a squat and hinge movement and then movements to hit your quads, hams, glutes, low back, and abs. If you want to add calves go ahead. On upper body days you have 2 main presses, lots of pulling, and a bodyweight exercise to help get more volume in. I even put in CURLS for your elbow health (although we all secretly love curling lol). If you feel like you need to do tri extensions and kickbacks you are not working hard enough (unless you are injured then it’s ok). This program has big lifts, variety, and will keep you conditioned for lifting as long as you are strict with the rest periods.
WHY THE SUPERSETS ON EVERYTHING?
Your lungs and heart will thank me. This means you are working hard and not neglecting anything!
IS THIS THE PERFECT PROGRAM?
Fuck no! There is no such thing. But this program will ensure you are hitting all the basics and will cure your ADD if you’re worried about only using a barbell.
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Looks like a great program Nutty.
If my newest attempt at a program don’t give me any results, this is a program I might do.
Great work.
Thanks man! I designed this for 2 of my friends and in 9 months they’ve put on some good mass and strength. They actually look fit and like they lift. They told me they don’t have weird aches and pains (probably from the variety in movements and single leg/db movements). I have a friend’s wife doing this program and she’s on week 5 and she told me she loves it. It seems simple enough!
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That’s a solid program and I like the supersets. 90 seconds of rest would be a 50% increase for me!
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Hey Nutty hope that back gets better. Check out @FlatsFarmer ‘s log for all sorts of stuff regarding back, hips, glute imbalances and corrective/activation stuff. I’ve been doing some glute activation after seeing a chiro and went from crippling, pain from shifting a little in my squat, to virtually pain free. Pain free when I keep up with a few glute bridge holds per day.
Also sweet program! I’m doing PC ‘s GMM Program as a 4 day a week (similar layout) while I have the extra free days at the moment. What do u like for hard conditioning?
That is an area I have totally neglected. I walk, hike, ride a bike outside but these I would consider all to be easy conditioning/active recovery. Need some ideas I have access to a prowler at the moment at my local gym, weights, kettle bells, air dyne too.
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Heal up man
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I do everything from 1 mile runs, sprints, stairs, swimming, WODs, bw circuits, KB swings, jump rope, to even doing some random shit. Like today for conditioning I did:
4 Rounds
Sprint (50 yards)
3 Front Flips
Back Pedal (50 yards)
5 Cartwheels
25 Push Ups
Sprint (50 yards)
Rest 3 minutes and do it again lol.
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Hey man for the pressure cookers, what are some recipes you make? I’ve never made anything in the pressure cooker with veggies too. I’ve used it literally for just lentils and meat.
You need to record this.
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You know I’ve asked my wife numerous times when I do this stuff, but each time I do she’s like “show off, you’re doing the most, I’m not making you famous” and deletes it hahaha!
But I’m SURE the other people on the track have recorded this and sent it to their friends on Snapchat or something.
I’ll find a way one of these days!
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You’re the topic of a “What is this guy doing?” thread on some other bodybuilding forum.
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My friends have come here and there when I condition (everyone wants to workout with me but no one wants to show up at 530am lol) and they always say I would be the perfect GIF/meme for “after the preworkout kicks in” haha!
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Well, for the most part, some veggies break down in the pressure cooker and are used to add flavor. However, things like beef stew are very doable, you just need to check on the time requirements. Chicken noodle soup would be good but the noodles would have to be cooked separately and added later.
I know there are recipes for things like BBQ ribs and chicken in like 20 minutes. My pressure cooker is a Cuisinart and comes with a pretty good recipe booklet.
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Lol I dig it, I’d have to do back flips as I never was able to get myself to commit to the front flip. It just seems unnatural lol!
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I’ve never learned how to do a front/back flip and I’ve always wanted to. That, and a somewhat decent splits is on my list of things I’d like to do, but likely won’t actually train or do anything specific for.
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Front flip is way more natural for me. You run, plant hard, and just flip over lol. I find it to be easier than a back flip for sure.
If you have a trampoline, you can teach yourself to back flip. You can teach yourself how to front flip on a bed or on grass easily for sure!
This will surely end up on youtube under redneck high jinks 
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I can do both on a trampoline, just so far haven’t mustered up the confidence to do either on the grass or something similar. I always imagine a freak accident happening and landing on my neck, haha. Someday!
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