FitGuide/planner.html at main · Zantosko/FitGuide · GitHub

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        <li><a href="index.html">Home</a></li>
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        <li><a href="index.html">Home</a></li>
        <li><a href="mission.html">About</a></li>
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        <li><a href="planner.html">Plan Your Workout</a></li>
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    <div class="header mb-50p">
      <h2 class="teal-text mb-50p">Free workout templates and resources!</h2>
      <blockquote class="mb-50p">The links below are programs that were made free and are no longer kept up with by their creators.  Some of these links will take you to the creator's website, where the programs can be accessed for free (Some take donations so feel free to support them if you like). The resources section at the bottom contains links to very popular books. <b>Note:</b> The paid for links are not provided by FitGuide, they are links to popular fitness books that will aid you along your journey.</blockquote>
      <blockquote>
        <h6 class="teal-text">Popular Buzzwords Used:</h6>
        <b><p>If you're a complete beginner you shouldn't worry about this too much. A lot of this knowledge will come with experience.</p></b>
        <ul class="collection">
          <li class="collection-item">
            <p><b>Hypertrophy</b> - This is a fancy word for gaining muscle.</p>
            <p><b>Progressive Overload</b> - Your body eventually adapts to doing the same workout over and over again. You either need to add more weight, add more reps, or add another workout day to your routine.</p>
            <p><b>Volume</b> - The total number or reps performed in a workout.</p>
            <p><b>Intensity</b> - The amount of weight lifted and how taxing it is on your body.</p>
            <p><b>Frequency</b> - How often you go to the gym.</p>
            <p><b>Periodization</b> - How your program is organized and how you progress in your lifts.</p>
            <ul class="browser-default">
              <li><b>Linear Periodization</b> - Your progression moves in a straight line. Each day or week you're either adding more weight or more reps to your workouts.</li>
              <li><b>Conjugate(Non-Linear) Periodization</b> - Your progression is up and down (kinda like a Sine Wave), but overall you're gaining strength and helping your body adapt to new loads. It involves layering strength, muscle mass and power training into one solid week of hard training, which is then repeated for a cycle length.</li>
              <li>There are many more different types but these two are the most common. If you're a complete beginner you don't need to worry about this.</li>
            </ul>
            <p><b>IIFYM</b> - Stands for "If It Fits Your Macros". It's a style of dieting based around your required Macronutrient needs (The amount of Carbs, Protein, and Fat you need per day).</p>
            <p><b>RPE</b> - Stands for "Rate of Perceived Exertion". It's essentially a rating system for how hard an exercise is in your workout. It's scaled from 1 to 10 (1 being very easy and you could do 10 or more reps with ease)(10 being extremely difficult and you can barely complete one rep).</p>
            <p><b>RIR</b> - Stands for "Reps in Reserve". It's the same thing as RPE, but a little more intuitive (RIR 1 means you can only perform 1 rep)(RIR 10 means you can do 10 or more reps with ease).</p>
            <p><b>Mesocycle</b> - Complete length of a program.</p>
            <p><b>Microcycle</b> - Programs are usually broken up into phases(typically each invidual week), each phase would be considered a Micorcycle (If a program is 6 weeks long, that would be considered a 6 week Mesocycle and each week is 1 Microcycle).</p>
          </li>
        </ul>
      </blockquote>
    </div>

    <h4 class="teal-text">Beginner</h4>
    <h6>These templates are for people that are completely new to lifting:</h6>
    <ul class="collection mb-50p">
      <li class="collection-item">
        <h5><a href="http://www.canditotraininghq.com/free-programs/">Candito Linear Program</a></h5>
      </li>
      <li class="collection-item">
        <h5><a href="/assets/programs/other-programs/Jason-Blaha_5x5-Program.pdf">Jason Blaha's 5x5 Novice Program</a></h5>
      </li>
    </ul>
    <h4 class="teal-text">Intermediate</h4>
    <h6>These templates are recommended for people with at least 1 year of training under their belt:</h6>
    <ul class="collection mb-50p">
      <li class="collection-item">
        <h5><a href="http://www.canditotraininghq.com/free-programs/">Candito 6 Week Strength Program </a></h5> <span>Make sure to download the PDF and Excel Sheet.</span>
      </li>
      <li class="collection-item">
        <h5><a href="/assets/programs/other-programs/PH3 Program.xlsx">Dr. Layne Norton's PH3 Program</a></h5>
      </li>
      <li class="collection-item">
        <h5><a href="/assets/programs/other-programs/PH3 Program.xlsx">Dr. Mike Israetel's Hypertrophy Program</a></h5>
      </li>
      <li class="collection-item">
        <h5><a href="/assets/programs/Massthetics/Power-Building.pdf">Massthetics Power Building Program</a></h5>
      </li>
      <li class="collection-item">
        <h5><a href="/assets/programs/other-programs/Texas Method Spreadsheet.xlsx">Texas Method Strength Program</a></h5> <span>If you read through Starting Strength this is a good follow up program.</span>
      </li>
      <li class="collection-item">
        <h5>Massthetics Powerlifting Program (<a href="assets/programs/Massthetics/FP+1.0.pdf">version 1</a>, <a href="/assets/programs/Massthetics/FP+2.0.pdf">version 2</a>, <a href="assets/programs/Massthetics/FP+3.0.pdf">version 3</a>)</h5>
      </li>
    </ul>
    <h4 class="teal-text">Advanced</h4>
    <h6>These templates are recommended for people with at least 3 to 5 years of training under their belt:</h6>
    <ul class="collection mb-50p">
      <li class="collection-item">
        <h5><a href="http://www.canditotraininghq.com/free-programs/">Candito 9 Week Squat Program</a></h5> <span>Make sure to download the PDF and Excel Sheet.</span>
      </li>
      <li class="collection-item">
        <h5><a href="http://www.canditotraininghq.com/free-programs/">Candito Advanced Bench Program</a></h5> <span>Make sure to download the PDF and Excel Sheet.</span>
      </li>
      <li class="collection-item">
        <h5><a href="http://www.canditotraininghq.com/free-programs/">Candito Deadlift Program</a></h5>
      </li>
      <li class="collection-item">
        <h5>Massthetics Deadlift Program (<a href="assets/programs/Massthetics/Deadlift-Only-1.0.pdf">version 1</a>, <a href="/assets/programs/Massthetics/Deadlift-Only-2.0.pdf">version 2</a>, <a href="assets/programs/Massthetics/Deadlift-Only-3.0.pdf">version 3</a>)</h5>
      </li>
    </ul>
    <h4 class="teal-text">Extra resources</h4>
    <h6>Consider purchasing some of these books. Searching all over the internet can get tiresome, these books are well received in the fitness community and will definitely put you on the right path!</h6>
    <ul class="collection">
      <li class="collection-item">
        <h5><a href="https://muscleandstrengthpyramids.com/">The Muscle & Strength Pyramid Books by Dr. Eric Helms</a></h5> <span>This is a two book bundle, but we highly reccomend buying it!</span>
      </li>
      <li class="collection-item">
        <h5><a href="https://aasgaardco.com/store/books-posters-dvd/books/starting-strength-basic-barbell-training/">Starting Strength by Mark Rippetoe</a></h5> <span>This is another beginner friendly book that many people use when starting their fitness journey!</span>
      </li>
      <li class="collection-item">
        <h5><a href="https://www.amazon.com/Simplest-Effective-Training-System-Strength-ebook/dp/B00B1HOZ6G/ref=pd_sim_3?pd_rd_w=KVdQz&pf_rd_p=78971f67-4c78-4f07-b5c1-ee9acd72068c&pf_rd_r=23HJPKRVSXKN6Q76ZMS1&pd_rd_r=9e56b619-19f3-4a65-92fe-30ef7c1ffb40&pd_rd_wg=wKPvC&pd_rd_i=B00B1HOZ6G&psc=1">5/3/1 by Jim Wendler</a></h5> <span>Consider once you reach Intermediate level.</span>
      </li>
      <li class="collection-item">
        <h5><a href="https://www.westside-barbell.com/products/westside-barbell-book-of-methods?variant=12417320710">Westside Barbell Book of Methods by Louie Simmons</a></h5> <span>This approach is very different compared to traditional programs. This is the book that made conjugate(non-linear) periodization popular.</span>
      </li>
      <li class="collection-item">
        <h5><a href="https://www.strongerbyscience.com/newsletter/">Dr. Greg Nuckols 28 Programs Spreadsheet</a></h5> <span>Don't worry it's not as overwhelming as it seems.</span>
      </li>
    </ul>
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