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PabJoe 5 Day Beginner LP Program

This document outlines a 10-week beginner strength training program consisting of 5 day splits - Upper 1, Lower 1, Upper 2, Lower 2, Upper 3. Each day focuses on compound lifts like bench press, squats, and deadlifts along with isolation exercises. The program provides the exercise, sets, reps, and progression over 10 weeks with weight increases every 1-2 weeks. Links to instructional videos are also included for each lift.

Uploaded by

Worteltel
Copyright
© © All Rights Reserved
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
614 views

PabJoe 5 Day Beginner LP Program

This document outlines a 10-week beginner strength training program consisting of 5 day splits - Upper 1, Lower 1, Upper 2, Lower 2, Upper 3. Each day focuses on compound lifts like bench press, squats, and deadlifts along with isolation exercises. The program provides the exercise, sets, reps, and progression over 10 weeks with weight increases every 1-2 weeks. Links to instructional videos are also included for each lift.

Uploaded by

Worteltel
Copyright
© © All Rights Reserved
Available Formats
Download as XLSX, PDF, TXT or read online on Scribd
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Rep Max Calculator

Squat
Bench
Deadlift
OHP
Rep Max Calculator
5RM 1RM
89.0 100.0
89.0 100.0
89.0 100.0
89.0 100.0
T
### PabJoe 5 Day Beginner LP Program Week 1 Week 2 Week 3
### Increment Day 1 - Upper 1 Sets x Reps Working
### 2.5 Bench Press (Barbell) 3x10 - 4x8 - 5x5 62.5 65.0 67.5
### 2.5 Face Pulls (Cables) 3 x 12 0.0 2.5 5.0
2.5 Barbell Row (Barbell) 5 x 5 0.0 2.5 5.0
2.5 Overhead Press (Barbell) 3 x 6 67.5 70.0 72.5
2.5 Bicep Curls (EZ-Bar) 3 x 12 0.0 2.5 5.0
2.5 Tricep Pushdowns (Bar) 3 x 12 0.0 2.5 5.0
1.0 Lateral Raises (Dumbbells) 3 x 12 0.0 1.0 2.0
Day 2 - Lower 1 Sets x Reps Working
2.5 High Bar Squat (Barbell) 3x10 - 4x8 - 5x5 62.5 65.0 67.5
2.5 Romanian Deadlift (Barbell) 3 x 8 0.0 2.5 5.0
2.5 Leg Extensions (Machine) 3 x 12 0.0 2.5 5.0
2.5 Leg Curls (Machine) 3 x 12 0.0 2.5 5.0
2.5 Cable Pullthrough (Machine) 3 x 12 0.0 2.5 5.0
2.5 Calf Raises (Standing) 5 x 15 0.0 2.5 5.0
2.5 Cable Crunches 2 x 15 0.0 2.5 5.0
Leg Raises 2 x 8-25 0.0 0.0 0.0
Woodchoppers 2 x 15 0.0 0.0 0.0
Day 3 - Upper 2 Sets x Reps Working
2.5 Overhead Press (Barbell) 3x10 - 4x8 - 5x5 62.5 65.0 67.5
2.5 Face Pulls (Cables) 3 x 12 0.0 2.5 5.0
2.5 Lat Pulldown (Medium Grip) 5 x 12 0.0 2.5 5.0
2.5 Incline Dumbbell Press 5 x 8 0.0 2.5 5.0
2.5 Hammer Curls (Dumbbell) 3 x 12 0.0 2.5 5.0
2.5 Overhead Tricep Ext. (Ropes) 3 x 12 0.0 2.5 5.0
1.0 Lateral Raises (Dumbbells) 3 x 8 0.0 1.0 2.0
Day 4 - Lower 2 Sets x Reps Working
5 Deadlift (Barbell) 3x10 - 4x8 - 5x5 62.5 67.5 72.5
2.5 Squat (Barbell) 3 x 8 57.5 60.0 62.5
2.5 Leg Curls (Machine) 3 x 12 0.0 2.5 5.0
2.5 Leg Press (Machine) 3 x 12 0.0 2.5 5.0
2.5 Cable Pullthrough (Machine) 3 x 12 0.0 2.5 5.0
2.5 Calf Raises (Standing) 5 x 15 0.0 2.5 5.0
2.5 Cable Crunches 2 x 12 0.0 2.5 5.0
Leg Raises 2 x 8-25 0.0 0.0 0.0
Woodchoppers 2 x 15 0.0 0.0 0.0
Day 5 - Upper 3 Sets x Reps Working
2.5 Bench Press (Barbell) 3x10 - 4x8 - 5x5 62.5 65.0 67.5
2.5 Face Pulls (Machine) 3 x 12 0.0 2.5 5.0
2.5 Barbell Row (Barbell) 3 x 10 0.0 2.5 5.0
2.5 Lat Pulldown (Medium Grip) 3 x 12 0.0 2.5 5.0
2.5 Bicep Curls (EZ-Bar) 3 x 12 0.0 2.5 5.0
2.5 Tricep Pushdowns (Rope) 3 x 12 0.0 2.5 5.0
1.0 Lateral Raises (Dumbbells) 3 x 10 0.0 1.0 2.0
Week 4 Week 5 Week 6 Week 7 Week 8 Week 9 Week 10
Working Weight (kg)
70.0 72.5 75.0 77.5 80.0 82.5 85.0
7.5 10.0 12.5 15.0 17.5 20.0 22.5
7.5 10.0 12.5 15.0 17.5 20.0 22.5
75.0 77.5 80.0 82.5 85.0 87.5 90.0
7.5 10.0 12.5 15.0 17.5 20.0 22.5
7.5 10.0 12.5 15.0 17.5 20.0 22.5
3.0 4.0 5.0 6.0 7.0 8.0 9.0
Working Weight (kg)
70.0 72.5 75.0 77.5 80.0 82.5 85.0
7.5 10.0 12.5 15.0 17.5 20.0 22.5
7.5 10.0 12.5 15.0 17.5 20.0 22.5
7.5 10.0 12.5 15.0 17.5 20.0 22.5
7.5 10.0 12.5 15.0 17.5 20.0 22.5
7.5 10.0 12.5 15.0 17.5 20.0 22.5
7.5 10.0 12.5 15.0 17.5 20.0 22.5
0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0
Working Weight (kg)
70.0 72.5 75.0 77.5 80.0 82.5 85.0
7.5 10.0 12.5 15.0 17.5 20.0 22.5
7.5 10.0 12.5 15.0 17.5 20.0 22.5
7.5 10.0 12.5 15.0 17.5 20.0 22.5
7.5 10.0 12.5 15.0 17.5 20.0 22.5
7.5 10.0 12.5 15.0 17.5 20.0 22.5
3.0 4.0 5.0 6.0 7.0 8.0 9.0
Working Weight (kg)
77.5 82.5 87.5 92.5 97.5 102.5 107.5
65.0 67.5 70.0 72.5 75.0 77.5 80.0
7.5 10.0 12.5 15.0 17.5 20.0 22.5
7.5 10.0 12.5 15.0 17.5 20.0 22.5
7.5 10.0 12.5 15.0 17.5 20.0 22.5
7.5 10.0 12.5 15.0 17.5 20.0 22.5
7.5 10.0 12.5 15.0 17.5 20.0 22.5
0.0 0.0 0.0 0.0 0.0 0.0 0.0
0.0 0.0 0.0 0.0 0.0 0.0 0.0
Working Weight (kg)
70.0 72.5 75.0 77.5 80.0 82.5 85.0
7.5 10.0 12.5 15.0 17.5 20.0 22.5
7.5 10.0 12.5 15.0 17.5 20.0 22.5
7.5 10.0 12.5 15.0 17.5 20.0 22.5
7.5 10.0 12.5 15.0 17.5 20.0 22.5
7.5 10.0 12.5 15.0 17.5 20.0 22.5
3.0 4.0 5.0 6.0 7.0 8.0 9.0
Links
Main lifts
Bench press https://www.youtube.com/watch?v=u-H61Lf5Xb0&list=PL1rSl6Pd49IkbaOWEcBTS8Q3GS4uBhXNS
OHP https://www.youtube.com/watch?v=n9RZ6FEthGU&feature=youtu.be
Squat https://www.youtube.com/watch?v=oEy5WFr-CDA&list=PL1rSl6Pd49Iml8C8ApbN2f-lj-3kayP7y
Deadlift https://www.youtube.com/watch?v=cmjgmi-dPbQ&list=PL1rSl6Pd49ImNB5jwt6TcYcDJowJD0AQy
Accessories
BB row https://www.youtube.com/watch?v=6FZHJGzMFEc&feature=youtu.be
Lat pulldown https://www.youtube.com/watch?v=EUIri47Epcg&feature=youtu.be
Bicep curls https://www.youtube.com/watch?v=DcRJ3bLJuVw&feature=youtu.be
Hammer curls https://www.youtube.com/watch?v=xsOm9xn83-8&feature=youtu.be
Face pulls https://www.youtube.com/watch?v=eIq5CB9JfKE
Tricep pushdown https://www.youtube.com/watch?v=6Fzep104f0s&list=PLyqKj7LwU2RtMd8vP3NEoig1RPJQK78Ea&index=6
Overhead tricep extnsions https://www.youtube.com/watch?v=1u18yJELsh0&list=PLyqKj7LwU2RtMd8vP3NEoig1RPJQK78Ea&index=4
Lateral raise https://www.youtube.com/watch?v=pg3hz43P09w&feature=youtu.be
Incline dumbbell press https://www.youtube.com/watch?v=LYZDsNv8kJ8&feature=youtu.be
Romanian Deadlifts / Stiff
legged deadlifts https://www.youtube.com/watch?v=zbYgjREbdb0&feature=youtu.be
https://www.youtube.com/watch?v=BHxrogNaKoo&feature=youtu.be
Leg curls https://www.youtube.com/watch?v=m4KB9-Uo4Kc&feature=youtu.be
https://www.youtube.com/watch?v=SMln-yOUKSA&feature=youtu.be
Leg extensions https://www.youtube.com/watch?v=ljO4jkwv8wQ
Leg press https://www.youtube.com/watch?v=mJSsWpuyiCM&feature=youtu.be
Cable pull-throughs https://www.youtube.com/watch?v=FIFAYRU29xk
https://www.youtube.com/watch?v=KxEYX_cuesM&list=PLyqKj7LwU2RtQyn5wWMJbD0rCV-cSkiK3&index=2
Calf raise
https://www.youtube.com/watch?v=N3awlEyTY98&list=PLyqKj7LwU2RtQyn5wWMJbD0rCV-cSkiK3
https://www.youtube.com/watch?v=-OUSBPnHvsQ&list=PLyqKj7LwU2RvTgEW_QlCCjtIL5d_KP_-I&index=3
Crunches https://www.youtube.com/watch?v=6GMKPQVERzw&list=PLyqKj7LwU2RvTgEW_QlCCjtIL5d_KP_-I&index=6
https://www.youtube.com/watch?v=Xyd_fa5zoEU
https://www.youtube.com/watch?v=7FwGZ8qY5OU&list=PLyqKj7LwU2RvTgEW_QlCCjtIL5d_KP_-I&index=2
Leg raise
https://www.youtube.com/watch?v=RD_A-Z15ER4&list=PLyqKj7LwU2RvTgEW_QlCCjtIL5d_KP_-I&index=2&t=0s
Comments
Main lifts
Make sure to use leg drive and keep your wrists in a safe position.
You should also flex your glutes and tighten your trunk.
Break at your knees and hips simultaneously.
Make sure to pull the slack before you lift the bar.
Accessories

Pointer: Could also be done single-legged

If you pick a bodyweigh variation, add reps instead of weight

I recommend starting out with the knee raises, and move on to leg raises as you reach the target reps

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