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Programming 101: FREE 12 Week Program
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- Опубліковано 6 бер 2019
- Free 12 week program.
Check the @occamathletics IG for info to sign-up for the jerk clinic.
Follow me on IG @untamedstrength
Untamed Strength is a Powerlifting/Strongman gym in Sacramento, CA: www.trainuntamed.com
Untamed Strength Apparel: www.trainuntamed.com
6 minute AMRAP (25-30 reps) Pick a weight that you think you can lift for 25-30 reps in 6 minutes. Set a timer and perform as many reps as you can in 6 minutes. Sets, reps, rest periods are up to you. I would not suggest going to failure until your very last set before time runs out. If you get less than 25 reps, decrease the weight next week OR figure out if there is a better set/rep approach that might help you reach 25-30 reps. If you get more than 30 reps, increase the weight next week.
Random people watching this video wanting to learn something about software development are like: oh wow, didn't expect that.
Printf (What the heck is this?);
Considering how your average software engineer is outta shape, i say they ought to watch this too.
@@kurtdriver you missed the quotations
Uncle Bob? ... you've changed.
@@hexmedi not all developers are out of shape ;)
Great. Not only is Alan squatting more than me but now a small child is deadlifting more than I do.
Rip
.....me too
F
Bro... If your max Deadlift is that low... I don't wanna be mean, but mean things need saying
@@TrenbologneSandwich I couldn't deadlift more than 70lbs when I had my lower back injury, we all have a time and reason for not being as strong as we usually are. Sometimes it's better to tell someone they can, rather than they should.
One of the reasons why Untamed Strength is the best gym: Always Metal
This program sucks. How do you expect to see any definition and avoid the dad bod with no towel rows in here?
Yeah bro, swap that deadlift for some biceps curls
Hahaha!!! XD
Jeff Cavalier be shaking his head
Enyalus87 exactly!
The nostalgia
Been lifting for 3 years. This program for the last year. I love this program. Probably run it another year. You can adjust and fine tune tune it so much. It really feels like an open ended program! Thanks so much for thos Alan! My BP this year as gone from a 1rm of 195lb to 245lbs. Can't wait to see another year 265... 275... 300... 1000lb!?!
over 9000?
What 8 reps @6 means???
@@chaos8514 rpe 6. This means you should still have about 4 reps in the tank or just basically pick a weight that allows you to get 8 reps fairly easily
@@sebaalyrami6841 ok thanks bro. Did u completed this program? how was the results and any injuries by doing this program .
Please suggest any other program if that is than this one....or else I will follow this
I envy the environment of this gym. Everyone is very supportive and everyone is hitting those weights no matter the age, gender, or strength. Love it, it kind of reminds me of my old highschool gym...
Edit: My current gym is just a bunch of quiet lone wolf types...
Try to change that; say hello to everyone. Be "that guy" that is friendly and outgoing with everyone. There are worse things to be in life.
@@ChadWilson I'll give that a try
I stepped up and began saying hello to the guys I commonly see on my lift night. Now, I know at least 7 people there by name, and we spot for each other, etc.
A true chad, nice @@ChadWilson
Chad Wilson good idea
I WAS WAITING FOR THIS IM SO EXCITED :) thanks for those free program Alan! I’ve already done the first two weeks and I’m even posting this before I watch the vid lol! I’m really super excited to finish this and can’t believe it’s ten more weeks! CHRISTMAS CAME EARLY BOYS
Thank you for the program info. And the members footage. Truly a great vibe!
When the glorious beard talks, we listen.
Dude fr this guy 😂,he is weak af
Blake Uribe
Please upload a video of your 550 squat and 350 bench
I follow you on ig bro 😂
I’m confused on linear progression so I’m supposed to choose my 5 rep max and then next week add 5 lbs and try and get 5 reps of that and do it again the week after
Always love to hear Tool blasting through the gym
Thought I heard some Faith No More as well.
Fuck you beat me to it 🤣
what is the song's name?
@@onurrud.6609 the grudge!
@@sixstringer2627 thanks
Been watching a long time, Ordered a t-shirt :) Keep it up bud you are helping a lot of people out! -UK
Thanks for demonstrating the thought process that goes into creating a program.
I've watched all of your recent programming vids about increased volume, and watched all 3 parts of the barbell medicine podcast you recommended, and I created my own program from scratch based on both of your advice, except I'm doing even more volume than you recommend (all 4 DL, squat, bench, OH press variations daily at 4 days/week). Maybe it's because I'm still learning the movements, but every single one of my heavies (1 rep @ RPE 8) has increased by minimum 10 pounds in 2 weeks and I feel stronger than ever, and my back feels better than it has in years (I also warmup on the back extension machine, which helps).
Because of your advice, I can now program intelligently for strength without all the guesswork of just throwing random shit on there without a purpose. Most importantly, I now get beyond excited to lift every day and see how my strength is doing, and not worrying if I don't hit a number because I just have to hit the RPE. So thanks, Alan! You have opened up my eyes to proper strength training and now I feel like the sky is the limit.
You're probably never going to read this but my buddy and I have run this program twice, after doing power lifting for years. After running the program once, we both had 50lbs increase on DL, 20 + on bench, and 10 and 30 increase on squat. Now after the second time I went up 16lbs on DL, 15 on bench, and haven't maxed on squat yet. This program is amazing and I can't believe it was free lol. Thanks man!!
Joshua Adams nice progress!
Did you guys stay in the 4-6 rep range? Like what was your rep/set scheme?
I’m confused on linear progression so I’m supposed to choose my 5 rep max and then next week add 5 lbs and try and get 5 reps of that and do it again the week after
@@jacobthomas8133 the rep scheme is in the video. watch it all the way through.
After taking more than a year off of lifting I decided to use this format to get back into it. I'm in my 11th week and am breaking my all time bests. Thanks!
Awesome.
We are all gonna make it, brah.
My dream is to one day come to your gym and workout there. I really do believe untamed strength is one of the best gyms anyone can train
It seems so, especially if you are into strongman. Too bad it's almost on the other side of the world for me, lel.
Alan thrall has made his channel successful not only from all the great, free information he provides. But also from his sense of humor. Nothing better than learning something new and getting a chuckle at the same time
Bailing that log press to Your Last Cup of Sorrow by Faith No More
Appropriate.
I heard Primus in the background, subbed
I’m not even into powerlifting. But after this I’m debating it....you have so much knowledge and your the only person Ive seen that explains shit so clearly.....impressive. Love the beard.
love that this is the video for the day. I was at the gym debating what lbs I should step up and decided 5lbs was the best even if it seemed 'weak'
cheers Alan loving the program and getting gains
Also, love your content bro. Seriously. You make it fun when sometimes it’s not fucking fun
Alan I love how you edit your videos! Your style is very unique and keeps things interesting to both watch and listen to at the same time. Great video and very Informative, keep up the good work!
The soundtrack of the gym alone makes it awesome and a good gym lol
Thank you for the program.
Been on the corners turning tricks to get enough cash for that hydro 20
Hey, twenty bucks is twenty bucks.
Thank you SO much, Alan!
Love the program Alan ! Done weeks 1 and 2 feel energized again, the only changes I'm going to make is equipment substitutes and I will take your advice and add the belt back in to main lifts but I think I'll do it around week 5 just before the low stress week to remember how it feels .
Something that really stood out to me in this video, was the clips of other people lifting. No matter who it was and what they were doing other people knew what they were attempting and cheered them on. Makes me sad to have to go to a "globo gym", where I feel like noone cares if I set a PR or not.
I want to say thank you for giving away this and other programs. I would say I'm fairly athletic but have always had a spare tire.
I went through 12 weeks of a program you had called, the program that doesn't need a name program. It certainly helped me to work on form and the gradual increase of weight were great for me. I have gone through the first 3 weeks of this program. Starting week 4, I hit PRs for squat and bench for 5 reps, and I must say I feel I had more in the tank for both! I am excited to keep following the program and eventually perform a one-rep max (I never have before).
Again, thank you for the content and motivation!
Thanks Alan ! What are your own general goals for the 13 weeks ? And what decisions did you make in the programming to do this ? You spoke about increasing chest strength and incorporating more chest, any other? Tx
hey man i did this as my first ever strength program and used weighted dips instead of bench my deadlift went from 150kg to 195kg
squat (i have a torn meniscus) 90kg to 145kg and
weighted dip from +20kg to +57.5kg
im running it a second time right now but im doing overhead press instead of bench and bench insead of the presses using harder or easier variations that i think are similar to what you suggest with bench. also because of my torn meniscus i regulated my squat depth with a bench and touch and goed my squats. my question is, would you say this is an intermediate program. i very much enjoy it even though i modify some of the set amounts becouse 5x 6 is just too much volume i want to milk this program for as long as i can. can i stick with this and hit a 220kg deadlift and 80kg ohp. thanks for this brother.
Woah its always fun to see someone who knows or goes to sac state.
Alan such a kool guy always humble and willing to share his secrets thanks bro
Thanks so much for the program
Ahhh always love hearing Tool on your channel
Great video!!! I usually max any rep out at 7, and min any rep out at 4 but everyone is different as you say.
big fan of u :D follow u from egypt :D
Alan! This program was great. If you read this please address what program we should look to do after completing this 12 week program. It has been that long since you released this and you had not mentioned anything in your current uploads since.
Great music selection. Sabbath, Alice In Chains and Primus always add 5% to my lifts.
Great video Alan, thanks!
Awesome program, trying this after plateuing on 531, pump up the volume😵🔧🔨💪
Do you have a playlist I could follow? Every time I watch your videos the background music gets my hyped 😅
You get a like for playing the best part of “the grudge” by tool
I love how many tool fans are lifters lol
16:37 program sets and reps breakdown
Thanks, my dude.
Loved that Sonata Arctica - 8th Commandment as well. Damn I need to go to a more awesome gym.
Once you get there, maybe you could stay for a while.
Or stay forever!
Hey man. I’m digging the content.
Man I wish my gym played good music
😂😂😂😂😂😂😂😂😂😂😂😂
@Joe Smith That's not the point mate, don't be stupid.
@Alan Thrall What’s rp? Im confused when coming to the 8@6 and 10@7?
If I could have a music takeover at my gym for a week I think Alan's playlist would have me throwing bars through the ceiling.
Would love a video on adjusting to new dad/parent life and maintaining time at the gym!
2nd child was the genesis of my garage gym.
Check out Austin baraki on time management
The Bearded One has the advantage of running a gym as his job. For this dad, I can only get to the YMCA once each week to lift, and that is only because the man-child is taking TKD there.
I got my daughter 1,5 years ago. So yeah, now i built a gym in our apartment to my wifes joy. The problem is, the apartment is designed with open floor plan and she’s SUUPER intrested in that stuff and i’m to affraid of hitting her with a barbell or that she could get injured. So i hardly get to work out at home neither. Haha.
@@philen Get a barbell just for her.
Alan how many reps am I meant to do on this program I'm a bit lost???
This is my favorite program.
Equipment, support system, AND tool is playing? Jesus I need this gym in my life.
Ran this program after not progressing a lot on 531. I didn’t follow this to a T, eventually went down to 3 days a week prioritizing specific lifts. Also supplemented on off days with dumbbell tricep work after 5x5. This week I tested my maxes. Bench went up 30lbs, Press went up 10lbs, Squat went up 35lbs, and Deadlift went up 45lbs. Probably left 5-10lbs in the tank on each lift.
I’m confused on linear progression so I’m supposed to choose my 5 rep max and then next week add 5 lbs and try and get 5 reps of that and do it again the week after
All right, i'm gonna give it a go, was doing my own program for 6 months (doing it is fun but very stressful), current numbers: Bench 120 kg, squat 215 kg, deadlift 230 kg. All for 1 rep, see you in 12 weeks with an update on them!
How's it going mate?
yeah did you get any results?
Tool, AIC and Deftones all in the one video, what a treat!!
And Faith No More and Sonata Arctica
Great to see kids excited to lift. hope my kids are one day
I'm going to try this, how long do these workouts take? Currently I'm doing upper, lower, pull, push, legs, they take anywhere from 70 to 120 min. Will be nice to be done in 60 at 4 days.
Hi Alan, i'm new to your channel, so i don't know if you talked about or somebody asked it, but: what's your take on doing exercises that i like vs doing exercises that i don't like but the particular program says i have to do it? For instance, i have very stiff ankles and knees due to an injury so i don't do squats, or i can do barbell row but i don't like it. Thanks!
Thanks Alan! Looks great, although I am not that familiar with the rpe thing. Dunno how to judge it, but might come with experience. But I fear 4 days is too much for my schedule. Maybe Ill make something similar work for me with only 3 days.
Love the metal banners! Death's Leprosy album and is that sepultura's arise blureed out!?
Amazing Allan! Will there be a worksheet file?
5:38 Deftones ftw. And a super legit DL, as well.
good program to peek for a meet? what adjustments if it will be like 14-15 til my meet?
I'm about to start this program. I am very much a beginner, I have been lifting for about 6-7 months now my current numbers are
BW: 70g/155lbs
Bench: 70kg/155lbs
Squat: 93kg/205lbs
Overhead Press: 45kg/100lbs
Deadlift: 125kg/275lbs
See you in 14 weeks for results
I do upper and lower. I always start with heavy compound movement. Like the bench press (low rep range), for example. I start with the bench press and I move on to more of a hypertrophy work (10-15 reps), like pulldowns, pullups, lateral raises, etc. Or maybe lower body. I start with the squat (1-5 reps) then I move on to hypertrophy training like the leg press, leg curl, calf raises, etc. But powerlifting programs are weird. You just do 3 exercises each session?
What would you recommend if I've been adding weight linearly for 6 weeks and can't keep it anymore? I'm lifting more or less 1.5 BW. I'm positive I'm still a novice.
Would this be more geared towards advanced or intermediate lifters? Or is it just a general training template for whatever?
is it okay to incorporate bodybuilding exercises and hypertrophy while on a powerlifting program? I want to get really strong on compounds, however, I also want to still improve my physique and do hypertrophy.
any suggestions for a 3 day workout ? no time or will for more than that
Is there extra back work in this (like GPP)? Seems to be not alot
Is it possible to simplify this program some? not that it's complicated, I just don't have all the equipment needed lol. I'm building a home gym, so far I have a power cage/barbell/plates, adjustable bench, and a set of dumbbells. Can the leg presses be replaced with just squats for the entire 12 weeks for example? And the safety bar deadlift replaced with regular deadlifts?
Thanks Alan!
When the strongest little girl in the world makes you feel weak!😭 good job kiddo
So dumb question- what is the next step after completing the 12 weeks? Start over or go back and repeat the 7-9 week block?
best workout songs by far!
Feeling the Tool
I graduated from 531 to this. I loved it. But I got some pretty bad tennis elbow, and my shoulders fucking screamed every time I squatted. So after 7 weeks, I stopped. But in those 7 weeks, my maxes for squat, bench and DL all went up. A lot. After about 9 months out of lifting, I'm back at it again. Thanks for the free intermediate programming Alan.
Hope you are doing better now. Can I know how your lifts progressed during those 7 weeks?
ahahah i love how the lil kid took a breath like you do in the deadlift. thats awesome man. good shite.
If a "late beginner" that has already trained for 8 months and is in his teens were to go about doing this program without calculating RPE but instead going to failure with each set would it be doable?
I listen to tool when I workout too. Subbed.
Would this program be suitable for an intermidiate, been through all the phases multiple times and I just don't think the volume is high enough as I've added 0 weight on the bar despite moving to the advanced novice program 3 months ago.
That little girl is awesome. She looks super hyped after her lift. Hit me right in the feels
And she seemed super excited about her meet too. Hopefully she crushed it.
Also, it really hit my ego that she deadlifts more than I. Lel.
What is your opinion on Power and Olympic lifting classes given in college? I get the promise grant and I want to get more into lifting. I thought it might be a good idea for a broke college student/mother to see and learn more. I can't find much on the classes online, mine would be at sac city.
If you say this program is too complicated, then it is most likely not for you. Yet.
(Or maybe it would be, just you are too know-it-all for it, maybe this would give you the results what you seek, but you judged it by looking at it.)
Try it for 12 weeks before you judge it.
Does everyone bring a calculator to workouts or do you have rules of thumb for calculating 65%, 70% etc.?
4:45 ur knees shoot forward but there is no hip bend, where is the glute activation? You would be able to push press the log better if you used more leg and glute drive.
Athmosphere in this gym is so f*king brutal. Wish I had the option to train in a studio like Allan's
Can you review the balkaya texas method program? This has been used by many Turkish lifters and users are all satisfied about the results. Would be happy if you will!
Rocking Rooster in the background...nice. Love Alice:)
Hi Alan!
Can you help me please? What does the “@“ means? I mean 8@6 is 8x6? Can u explain to me? Thanks
Alan! Where do you get the loose pants? All I can find around are joggers. Not that I hate joggers, I just don't want to wear them all the time, sometimes I like some looseness.
Any issue doing the back work on day 2 and the leg work from day 2 on day 4?
Love the kid in there getting after it.
Alan,no chin or pullups in this routine?
Alan, how old was the girl? When should I get my son lifting- he's 7
Hey guys and girls,
I am pretty new to lifting and don't really know how to apply progressive overload/add weight/get stronger with this program, not because it's bad, but because I'm a fool and don't really know what I'm doing. It would be great if someone who knows what's up to help me out with some advice.
If you are completely new to all of this, I would suggest downloading the program in the link, The Bridge. It is free and will answer all of your questions as well as introduce you to RPE and how to use it in your training. The program is from Barbell Medicine, whom Alan is associated with.
www.barbellmedicine.com/the-bridge/