Novice Program 1 – “The Triad” –

Weeks 9-12
Frank Mingst

by on June 23, 2014

Novice Program 1 – “The Triad” – Weeks 1-4 »

Novice Program 1 – “The Triad” – Weeks 5-8 »

This program is designed with the novice lifter in mind. The goal of this
program is to familiarize the lifter with the basic mechanics of the
training movements, establishing and reinforcing good form. The
exercise form is fundamental to the training process, reinforcing good
movement patterns to avoid potential imbalances, and to develop the
mind-muscle connection ensuring that the intended target muscles
are being stimulated.

The word “triad,” means “a group of three closely related persons or

things.” The theme of this program is the exploration of the
foundational trinity of physical training: Intensity, Volume, and Density.
Also known as “weight, reps, and rest.” During the course of this
program you will be trying to improve one of these facets of your
training from one training week to the next. You will perform a week of
training, then repeat that week making improvements where possible.
Like exercise form, this concept of small improvements within the triad
is a keystone for continued progress. Remember, progress is not
always linear. Sometimes progress towards one goal is best made by

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 pursuing another.

What you need to know

Starting with week 1, every other week you will establish a baseline for
that weekʼs movements. The following week you will push progression
in the same movements using one of these three progression metrics.

WEIGHT

Use more weight than the last time. If the goal is straight sets (3×10),
then you want to use more weight for your work sets than you did last
week. If the goal is “sets of X up,” then your goal is to reach a higher
end weight before your form breaks down.

REPS

Do more reps than you did last week with the same working weight.

REST

Rest for a shorter period of time between sets. If you rested 60

seconds between sets last week, shoot for 45 or 30 this week.

NOTES

Rest periods – Rest periods for large compound movements are up to

2 minutes. Rest periods for smaller, single joint movements are 60
seconds.

BB = “barbell”
DB = “dumbbell”

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 RDR = “rear delt raise”

“Sets of X up” – start with a low weight, take small jumps until you
reach a weight where you cannot continue to execute reps with clean
form, then shut it down. Do not force out reps with improper form.

Week 9 – Baseline

[columns ]
[column size=”1/2″]Upper 1
DB Bench Press 3×10
Chest Supported Row 3×8
Incline DB RDR 3×10
BB Shrugs 3×10
BB Lateral Raises 3×8
BB Curl 3×8
Ab Movement[/column]
[column size=”1/2″]Lower 1
BB Squat 3×6
Hack Squat 3×12
DB Stiff Leg Deadlift 3×10
Laying Leg Curls 3×8
Seated Calf Raise[/column]
[/columns]

[columns ]
[column size=”1/2″]Upper 2
BB Incline Press 3×6
Meadows Row sets of 8 up
Rear Delt Machine 3×15

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 Narrow Grip Pulldowns 3×12
Cage Press 3×6
Tricep Pushups 3xF
Ab Movement[/column]
[column size=”1/2″]Lower 2
DB Split Squat 3×8
Smith Machine Squat 3×10
Good Morning 3×8
BB Stiff Leg Deadlift 3×12
Donkey/Leg Press Calf Raise[/column]
[/columns]

Week 10 Progression

[columns ]
[column size=”1/2″]Upper 1
DB Bench Press 3×10 (WEIGHT)
Chest Supported Row 3×10 (REPS)
Incline DB RDR 3×12 (REPS)
BB Shrugs 3×12 (REPS)
BB Lateral Raises 3×10 (REPS)
BB Curl 3×8 (REST)
Ab Movement[/column]
[column size=”1/2″]Lower 1
BB Squat 3×8 (REPS)
Hack Squat 3×12 (WEIGHT)
DB Stiff Leg Deadlift 3×10 (WEIGHT)
Laying Leg Curls 3×10 (REPS)
Seated Calf Raise[/column]

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 [/columns]

[columns ]
[column size=”1/2″]Upper 2
BB Incline Press 3×8 (REPS)
Meadows Row sets of 8 up (WEIGHT)
Rear Delt Machine 3×15 (REST)
Narrow Grip Pulldowns 3×12 (WEIGHT)
Cage Press 3×8 (REPS)
Tricep Pushups 3xF (REST)
Ab Movement [/column]
[column size=”1/2″]Lower 2
DB Split Squat 3×10 (REPS)
Smith Machine Squat 3×10 (WEIGHT)
Good Morning 3×10 (REPS)
BB Stiff Leg Deadlift 3×12 (REST)
Donkey/Leg Press Calf Raise[/column]
[/columns]

Week 11 Baseline

[columns ]
[column size=”1/2″]Upper 1
DB Incline Bench Press 3 sets of 6
BB Bent Over Row 3×8
DB Bent Over RDR 3×10
DB High Rows 3×15
6 Ways 3×10
Reverse Curls 3×20
Ab Movement [/column]

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 [column size=”1/2″]Lower 1
BB Squat sets of 6 up
Leg Press (High/Wide) 3×10
Leg Extension 3×12
DB Stiff Leg Deadlift 3×10
Standing Calf Raise[/column]
[/columns]

[columns ]
[column size=”1/2″]Upper 2
BB Bench Press 3×8
One Arm DB Row 3×10
Incline DB RDR 3×12
DB Pull Over 3×15
DB OHP 3×10
BB Skull Crusher 3×12
Ab Movement [/column]
[column size=”1/2″]Lower 2
Hack Squat 3×12
Deadlift Off Blocks 3×5
BB Lunges 3×8
BB Stiff Leg Deadlift 3×10
Seated Calf Raise[/column]
[/columns]

Week 12 Progression

[columns ]
[column size=”1/2″]Upper 1
DB Incline Bench Press 3 sets of 6 (WEIGHT)

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 BB Bent Over Row 3×10 (REPS)
DB Bent Over RDR 3×12 (REPS)
DB High Rows 3×15 (REST)
6 Ways 3×12 (REPS)
Reverse Curls 3×20 (REST)
Ab Movement [/column]
[column size=”1/2″]Lower 1
BB Squat sets of 6 up (WEIGHT)
Leg Press (High/Wide) 3×12 (REPS)
Leg Extension 3×15 (REPS)
DB Stiff Leg Deadlift 3×12 (REPS)
Standing Calf Raise[/column]
[/columns]

[columns ]
[column size=”1/2″]Upper 2
BB Bench Press 3×8 (WEIGHT)
One Arm DB Row 3×10 (WEIGHT)
Incline DB RDR 3×15 (REPS)
DB Pull Over 3×15 (WEIGHT)
DB OHP 3×10 (REST)
BB Skull Crusher 3×15 (REPS)
Ab Movement [/column]
[column size=”1/2″]Lower 2
Hack Squat 3×15 (REPS)
Deadlift Off Blocks 3×5 (WEIGHT)
BB Lunges 3×10 (REPS)
BB Stiff Leg Deadlift 3×12 (REPS)
Seated Calf Raise[/column]

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 [/columns]

Cardio

The cardio regimen for this level of programming is also basic and will
not be overly taxing. This allows the primary focus to be on the
training, rather than the cardio. Training builds muscle. Muscle burns
fat. For our current purposes cardio exists solely to facilitate weight
training. Increasing your level of cardiovascular fitness will allow you to
work harder under the bar with less recovery time in between. Less
recovery time between sets can contribute to greater levels of muscle
tissue activation and bigger pumps. This is the business we have
chosen.

The following tables are interchangeable based on the activity you

may want to do or have access to. Just select the activity you want to
pursue, then the corresponding week to the week of your training and
you will have the appropriate duration, frequency, and intensity level
for the chosen activity. You can calculate your target intensity level by
finding the corresponding percentage of maximum heart rate.
Maximum heart rate is 220 minus your age. Low intensity cardio falls
below 65% of your max heart rate. Moderate intensity cardio falls
between 65% and 85%.

[columns ]
[column size=”1/5″]Week

9-10
11-12[/column]
[column size=”1/5″]Cardio Activity

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 Treadmill
Treadmill[/column]
[column size=”1/5″]Time in minutes
30
30[/column]
[column size=”1/5″]Intensity Level
Low to Moderate
Low to Moderate[/column]
[column size=”1/5″]Days per week

3
3[/column]
[/columns]

[columns ]
[column size=”1/5″]Week

9-10
11-12[/column]
[column size=”1/5″]Cardio Activity
Bike/Elliptical
Bike/Elliptical[/column]
[column size=”1/5″]Time in minutes
25
25[/column]
[column size=”1/5″]Intensity Level
Moderate
Moderate[/column]
[column size=”1/5″]Days per week

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 3
3[/column]
[/columns]

[columns ]
[column size=”1/5″]Week

9-10
11-12[/column]
[column size=”1/5″]Cardio Activity
Stepmill/Rowing Machine
Stepmill/Rowing Machine[/column]
[column size=”1/5″]Time in minutes
25
25[/column]
[column size=”1/5″]Intensity Level
Moderate
Moderate[/column]
[column size=”1/5″]Days per week

3
3[/column]
[/columns]

Congratulations on completing “The Triad.” Look forward to the next

evolution, “The Enervating Smash.”

If you would like to skip the wait for the next program release, plus
receive coaching cues and direct feedback from the members of the
Mountain Dog Team, you can purchase this program outright on the

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 “Programs” page.

Frank Mingst

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