Powerlifting to Win Novice Program

Bigger Stronger Leaner
1

How does the program look?

Phase 1

Mon, Wed, and Fri: (same workout all three days)
Squat: 2 sets of 3-6 reps
Paused Bench Press: 3 sets of 3-6 reps
Sumo Deadlift: 1 set of 3-6 reps

Sat:
General Physical Preparation Exercise #1: 7 minutes to do as many reps as possible
General Physical Preparation Exercise #2:7 minutes to do as many reps as possible
High-Intensity, Interval Training: 7 intervals of ~20sec with 100sec of rest between efforts
Mobility Work: 10 minutes

The Weight Progression Protocol:

Phase One:
Squat
Total Reps Completed / Weight to add for next workout:
6 Reps: +2.5lbs / 1.25kg
7-11 Reps: +5lbs / 2.5kg
12 Reps: +10lbs / 5kg

Bench Press
Total Reps Completed / Weight to add for next workout:
9 Reps: +2.5lbs / 1.25kg
10-17 Reps: +5lbs / 2.5kg
18 Reps: +10lbs / 5kg

Deadlift
Total Reps Completed / Weight to add for next workout:
3 Reps: +2.5lbs / 1.25kg
4-5 Reps: +5lbs / 2.5kg
6 Reps: +10lbs / 5kg

Phase Two: The â??Advanced Noviceâ??

Mon and Fri: â??Heavy Dayâ??
Squat: 3 sets of 3 to 6 reps
Paused Bench: 5 sets of 3 to 6 reps
Sumo Deadlift: 2 sets of 3 to 6 reps

Wed: â??Light Dayâ??
3-Second Pause Squat: 2 sets of 3 to 6 reps
3-Second Pause Bench: 2 sets of 3 to 6 reps

Tue and Sat: GPP, Conditioning, Mobility
General Physical Preparation Exercise #1: 7 minutes to do as many reps as possible
General Physical Preparation Exercise #2:7 minutes to do as many reps as possible
High-Intensity, Interval Training: 7 intervals of ~20sec with 100sec of rest between efforts
Mobility Work: 10 minutes

The Progression Protocol:
Phase Two:
Squat
Total Reps Completed / Weight to add for next workout:
9 Reps: 1.25lbs / 0.5kg
10-17 Reps: 2.5lbs / 1.25kg
18 Reps: 5lbs / 2.5kg

Bench
Total Reps Completed / Weight to add for next workout:
15 reps: 1.25lbs / 0.5kg
16-29 Reps: 2.5lbs / 1.25kg
30 reps: 5lbs / 2.5kg

Deadlift
Total Reps Completed / Weight to add for next workout:
6 reps: 1.25lbs / 0.5kg
7-11 Reps: 2.5lbs / 1.25kg
12 Reps: 5lbs / 2.5kg

Wed â??Light Dayâ??
3-Count Paused Squat and 3-Count Paused Bench
Total Reps Completed / Weight to add next workout:
6 reps: +1.25lbs / 0.5kg
7-11 reps: +2.5lbs / 1.25kg
12 reps: +5lbs / 2.5kg

2

Izzy actually knows his stuff. The logs on this program is insane, the only thing I do not like is that IZZY ditched the community and has not replied about his program.

3

x2 This is a fantastic program.

4

You forgot to mention the RPE-scale. If I remember correctly in the novice program every set is to be intended to be at RPE 9. The first two excersise for the gpp work are rows that don’t rely on your lower back and curls (atleast that’s what Izzy advises). I have read Izzy’s book, liked it and have done this program. I think it is great, I just prefer Wendler. The cool thing is that it does not get any more specific to powerlifting than this.

5

You also have the outdated version. I would download the new Ebook for free. I only thing I do not like is the microplate set up as the lowest we have are 1.25kg (2.5LBS). I have seen many people just repeat the workout instead of investing in microplates.

6

[quote]Millwrong12 wrote:
You also have the outdated version. I would download the new Ebook for free. I only thing I do not like is the microplate set up as the lowest we have are 1.25kg (2.5LBS). I have seen many people just repeat the workout instead of investing in microplates. [/quote]

I have microplates and thanks, just downloaded the Ebook.

7

Seems ok, i would still choose something like Texas method over it tho.
If going to run it make sure to get some rear delt/pullup work in at some point to keep shoulders from getting pissed off

8

Hello,

I began with Starting Strength (from empty bar to having difficulties to add 5/10 lbs every day) and switched to PTW Novice. I am no expert but this program is giving me huge improvements

I love the weight progression system, it’s really built for success. I love how he explains how he manages fatigue etc… it’s really professional quality.

Not saying it’s better than Starting Strength or whatever but for improving the big three it is incredible.