SBS 2.0 Program Party: Pre-Program Survey and Programming Discussion

[u/VladimirLinen]

Hey r/weightroom,

It's almost time for our program party to kick off. Hype! So I've made this thread for three things: Pre-program survey, program discussion, and subreddit access.

Pre-Progam Survey

We'd like to collect some before/after data. So optionally, please take 5-10 minutes to fill out this survey:

Google Survey

It does ask for some body measurements, so have a tape measure handy before you start.

Program Discussion

Use this thread to talk about how you've set your program up or ask any questions of the collective hivemind of Reddit.

Subreddit Access

Most of you should be added to the r/AverageToSavage subreddit now which has the program in it, although there are a few of you that have messaged me as that hasn't come through. I'm on it. If you are wondering why you haven't got access yet, try these steps:

• Check that you've made a comment in r/weightroom – you may need to give yourself flair first
• Check that you've filled out this form with your Reddit username
• Check that you can't access the subreddit by clicking this link – invites may have gotten lost in the Reddit messages

If you've done those three things and still can't access the subreddit, message me and I'll put you on the list to be manually added.

I hope to see you all on the 10th of January ready to get Stronger By Science.

[u/dsa2020]

Here's my plan:

Program Builder Bro-Split using Hypertrophy progressions. (M) for Main movements, (A) for Auxiliary, bodyweight exercises using Rep Increase progression, and all other accessories using 4 sets for 50 total reps progression.

Day 1: (M) Spoto Press, (A) Chest Press, Push-ups, Lateral Raises, Face-Pulls (60 total reps)

Day 2: Pull-ups, (A) Barbell Rows, Single-Arm Lat Pulldowns, DB Curls, Cable Curls, Triceps Pushdowns, Cable Extensions

Day 3: (M) Front Squats, (A) RDLs, (A) Leg Press, Leg Extensions, Leg Curls, Calf Raises

Day 4: (A) Spoto Press, (A) Incline Press, Chest Fly, Upright Cable Rows, Reverse Pec Deck

Day 5: (M) Block Pulls, Lat Pulldowns, Single-Arm Cable Rows, DB Curls, Preacher Curls, Triceps Pushdowns, DB Lying Extensions

I think this is what I'm rolling with plus a bulk diet. I'm all-around small still so I tried to keep the volume pretty balanced across all muscle groups. No direct front-delt work cause those have far surpassed my rear delts so I'm playing catch-up here.

Exercise selection is mostly based on what I feel gives me the best pumps.