8-Week Basic Training Templates

8-Week Basic Training Templates

Choose from three 8-week resistance training programs designed for building and maintaining muscle size and strength. These templates were initially designed for use with the Macabolic Minicut and have been used successfully by dozens of athletes.

The templates operate within upper and lower volume boundaries for individual muscle groups to ensure that the training dose is adequate for growth. By integrating performance data and subjective information input by the athlete, they adjust the loads and volumes recommended to ensure that training is hard enough, without being overbearing. They are suitable for use both during cutting and gaining phases, as the training doses adjusts to the recovery and performance of the athlete at hand.

The templates are
– A 3 day full-body training program
– A 4 day upper/lower split program
– A 5 day upper/lower/push/pull/legs program

Note – these are not designed to be performed from a home gym.

What these programs ARE
1 – A general strength and hypertrophy template, suited for lifters with 3-6 months of consistent training experience.
2- Individualised. The template will integrate your exercise choices, performance, and subjective feedback to adjust your workload and rate of progression, and ensure that you are training hard enough, but not too hard.
3 – Flexible. The template provides a range of exercise selections for each category. This allows you to pick exercises on the basis of your equipment and familiarity. They also allow you to add exercises of your choice to a given slot, if you deem it necessary, although doing so is at your responsibility and discretion, as they fall outside of the original design of the templates.

What these programs ARE NOT
1 – A rehab program. If you are injured, or experience pain when exercising, do not commence this program without having received complete clearance to train.
2 -Instructional material. There are not tutorials for the exercises contained within this program. You should be choosing exercises that you are already familiar with, or referring to other tutorial material where necessary. The variety of choices available should make finding appropriate choices within each category possible, even with equipment limitations.
3 – Entirely automated. For the program to adjust to you, you will need to enter information into the spreadsheet as per the instructions. It will still tell you what to do, if you don’t, but you won’t get the best experience from it.
4 – A specialist barbell or sports program. These templates are designed for general health and body composition training, and limited guidance is given on exercise selection due to the inherently general nature of these goals. If you are training for a specific goal or athletic activity, this program may not suit your individual needs. You should consult with a coach.
5 – A cardiovascular training program. The templates prescribe resistance training only. You are welcome to include additional cardiovascular training on top of the templates – if you choose to do so, I suggest using one of the 3 or 4 day templates.

See below for example pictures from the spreadsheets (Examples drawn from the 3 day template)