AllPro Beginner Routine

Strength and Muscle

5 weeks / 3 days per week

Beginner linear progression routine following heavy medium light weekly programming with increase in reps not weight. Week 1: 8 reps Week 2: 9 reps Week 3: 10 reps Week 4: 11 reps Week 5: 12 reps If all reps completed on heavy day week 5 increase by 10%

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Week 1

Squat

Main

2 x 8 reps

Bench Press

Main

2 x 8 reps

Pendlay Row

Main

2 x 8 reps

Overhead • Press

Main

2 x 8 reps

Stiff Leg • Deadlift

Main

2 x 8 reps

Squat

Main

2 x 8 reps

Bench Press

Main

2 x 8 reps

Pendlay Row

Main

2 x 8 reps

Overhead • Press

Main

2 x 8 reps

Stiff Leg • Deadlift

Main

2 x 8 reps

Squat

Main

2 x 8 reps

Bench Press

Main

2 x 8 reps

Pendlay Row

Main

2 x 8 reps

Overhead • Press

Main

2 x 8 reps

Stiff Leg • Deadlift

Main

2 x 8 reps

Week 2

Squat

Main

2 x 9 reps

Bench Press

Main

2 x 9 reps

Pendlay Row

Main

2 x 9 reps

Overhead • Press

Main

2 x 9 reps

Stiff Leg • Deadlift

Main

2 x 9 reps

Squat

Main

2 x 9 reps

Bench Press

Main

2 x 9 reps

Pendlay Row

Main

2 x 9 reps

Overhead • Press

Main

2 x 9 reps

Stiff Leg • Deadlift

Main

2 x 9 reps

Squat

Main

2 x 9 reps

Bench Press

Main

2 x 9 reps

Pendlay Row

Main

2 x 9 reps

Overhead • Press

Main

2 x 9 reps

Stiff Leg • Deadlift

Main

2 x 9 reps

Week 3

Squat

Main

2 x 10 reps

Bench Press

Main

2 x 10 reps

Pendlay Row

Main

2 x 10 reps

Overhead • Press

Main

2 x 10 reps

Stiff Leg • Deadlift

Main

2 x 10 reps

Squat

Main

2 x 10 reps

Bench Press

Main

2 x 10 reps

Pendlay Row

Main

2 x 10 reps

Overhead • Press

Main

2 x 10 reps

Stiff Leg • Deadlift

Main

2 x 10 reps

Squat

Main

2 x 10 reps

Bench Press

Main

2 x 10 reps

Pendlay Row

Main

2 x 10 reps

Overhead • Press

Main

2 x 10 reps

Stiff Leg • Deadlift

Main

2 x 10 reps

Week 4

Squat

Main

2 x 11 reps

Bench Press

Main

2 x 11 reps

Pendlay Row

Main

2 x 11 reps

Overhead • Press

Main

2 x 11 reps

Stiff Leg • Deadlift

Main

2 x 11 reps

Squat

Main

2 x 11 reps

Bench Press

Main

2 x 11 reps

Pendlay Row

Main

2 x 11 reps

Overhead • Press

Main

2 x 11 reps

Stiff Leg • Deadlift

Main

2 x 11 reps

Squat

Main

2 x 11 reps

Bench Press

Main

2 x 11 reps

Pendlay Row

Main

2 x 11 reps

Overhead • Press

Main

2 x 11 reps

Stiff Leg • Deadlift

Main

2 x 11 reps

Week 5

Squat

Main

2 x 12 reps

Bench Press

Main

2 x 12 reps

Pendlay Row

Main

2 x 12 reps

Overhead • Press

Main

2 x 12 reps

Stiff Leg • Deadlift

Main

2 x 12 reps

Squat

Main

2 x 12 reps

Bench Press

Main

2 x 12 reps

Pendlay Row

Main

2 x 12 reps

Overhead • Press

Main

2 x 12 reps

Stiff Leg • Deadlift

Main

2 x 12 reps

Squat

Main

2 x 12 reps

Bench Press

Main

2 x 12 reps

Pendlay Row

Main

2 x 12 reps

Overhead • Press

Main

2 x 12 reps

Stiff Leg • Deadlift

Main

2 x 12 reps

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