Exercise programming for optimal hormone function (intermediate / advanced)
Month 1
Target adaptation: Strength
● 3 full body workouts per week
● 1-5 rep range, 3-5 minute rest periods
● Focus on moving heavy weights but with good form and control
Exercise selection for month 1:
● Warm-up session focusing on creating good mind muscle connection and full range of motion
● One leg exercise such as squat, deadlift or lunge
● One pushing exercise such as bench press or overhead press
● One pulling exercise such as pull-up or barbell row
● One core exercise such as hanging leg raises or some sort of lever variation
Month 4
Target adaptation: Power
● 3 full body workouts per week
● 1-5 rep range, 3-5 minute rest periods
● Focus on explosive fast movement with good form and control
Exercise selection for month 4:
● Warm-up session focusing on creating good mind muscle connection and full range of motion
● One leg exercise such as squat, deadlift or lunge
● One pushing exercise such as bench press or overhead press
● One pulling exercise such as pull-up, barbell row or clean
● One core exercise such as hanging leg raises or some sort of lever variation
Month 2
Target adaptation: Muscle growth
● 3 full body workouts per week
● 8-12 rep range, 60-90 second rest periods
● Focus on full range of motion and good muscle burn
Exercise selection for month 2:
● Warm-up session focusing on creating good mind muscle connection and full range of motion
● One leg exercise such as squat, deadlift (6 reps max) or lunge
● One pushing exercise such as bench dumbbell press or overhead dumbbell press
● One pulling exercise such as pull-up or dumbbell row
● One core exercise such as hanging leg raises or side chops
Month 5
After completing a full cycle rotate back to month 1. Rinse and repeat.
Every now and then take it easy for a few extra days.
Month 3
Target adaptation: Muscle pump
● 3 full body workouts per week
● 12-20 rep range, 30-60 second rest periods
● Focus on full range of motion and extreme muscle burn
Exercise selection for month 3:
● Warm-up session focusing on creating good mind muscle connection and full range of motion
● One leg exercise such as squat or lunge
● One pushing exercise such as bench dumbbell press or overhead dumbbell press
● One pulling exercise such as cable or dumbbell rows
● One cable exercise for additional bicep, tricep and shoulder growth
● One core exercise such as hanging leg raises or side chops
Exercise programming for beginners
If you have never worked out before, I again strongly encourage you to start with 5x5 Stronglifts. It’s simple and effective. It’ll teach you all the important big lifts such as squats, deadlifts, bench and overhead presses and rows and it’s a great mixture of strength and muscle size for a beginner. Work out 2 or 3 days a week and alternate between workouts A and B. That’s it.
Workout A
● Squat, bench press and barbell row
● 5 sets of 5 reps per exercise with 2-3 minute rest in between
Workout B
● Squat, deadlift and overhead press
● 5 sets of 5 reps with squat and overhead press and 1 set of 5 reps of deadlift with 2-3 minute rest in between
After a few months when you’re getting good at the lifts and getting stronger, it might be time to then graduate to a more complicated program like the one outlined above.