The Genesis
Plan Length: Indefinite
The Genesis is designed to quickly and efficiently build strength for new lifters. The training is built around 5x5 programming, which means 5 sets of 5 reps. It is perfect for putting on muscle and building a solid foundation of strength. It will give you a chance to master the movements and lifts that are the main ingredients for almost every strength program you’ll ever run.
How It Works
This program is designed to be run three times a week. The general recommendation is Monday, Wednesday and Friday, but any variation will do as long as you have a day's rest between training sessions.
This program is split into two days, A and B, and you alternate between each work out. For instance, the first two weeks may look like this
Where to Start
There are two ways to start the plan, depending on your current level of confidence in the gym.
Start with an empty bar. This is recommended for people that have very little experience in the gym and need the time to get used to the main movement patterns. Even if it feels too light for a few weeks, it will give you time to work on your technique in the squat, bench, deadlift, and overhead press.
Find you 5 rep training max.This is recommended for people that have spent some time in the gym, and are keen to move some weight right off the get go.This involves spending a training day finding your 5 rep training max. We aren’t going to take any lifts to failure (not being able to do any more), there’s no room for ego in the gym. We want to consistently build our strength, that is the key.
The exercises you are going to perform this test with are the squat, bench, deadlift, pendlay row, chin up and overhead press.
Spend your first session figuring out your weights. After warming up, begin each exercise with an empty barbell (please note that this weighs 20kg, and should be added to the total amount of weight). Perform 5 reps, at a tempo of 2 seconds down, 1 second pause, then 2 seconds up. If this is easy, add some weight. Repeat this until you can no longer perform it at that tempo.
Record your weight lifted for the last set before you could not maintain that tempo.
Progressing
There are two ways to start the plan, depending on your current level of confidence in the gym.
Start with 20% of your 5 rep max you established earlier (this may seem light, but you’ll soon enough find the program more and more challenging).
Your goal is to be able to perform 25 TOTAL REPS (eg. 5 sets of 5 reps = 25 reps).
If you are finding the weight heavy, perform the most amount of reps you can before your form starts breaking down. Do not take the lift to failure, you should always have a couple of reps in the tank just to ensure avoiding injury. Record how many reps you got (eg. Set of 5 reps, set of 4 reps, set of 3 reps = 12 reps). Repeat the same weight next time until you complete a full 5 x 5 (25 reps).
Do not perform less than 3 reps in a set. If you can’t do it for 3, don’t do the set.
If you stall (are unable to get more reps 2 workouts in a row), reduce the weight by 10% and carry on next time.
Once You Are Able To Perform 25 Reps Of A Given Exercise Add Weight
Squat / deadlift - add 5kg
Bench / pendlay row / overhead press / chin up - 2.5kg
Note: Many people will not be able to perform 5x5 chin ups at bodyweight, let alone with extra weight added. If this is the case, perform as many as you can strictly (if any) and finish the set by doing “Negative phase chin ups”. This involves jumping up (off a bench or box) so that your chin is above the bar, and then lowering yourself in a controlled fashion down to a hang. You’ll build up strength in the chin up doing this, and overtime you will be able to get 5x5 at bodyweight. Then proceed to add weight.
What Happens If I Can’t Hit The Prescribed Reps?
This is going to happen at some point. It’s nothing to worry about. Cycle the weight back 10% and work back up to the weight over the next few weeks. If this continues to happen at the same weight, it might be time to consider eating more food to aid recovery and growth. If you keep stalling at the same point, it may be time to move to another plan.
