1/2/3/4 Program

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Stronglifts 5x5 but it depends
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icf 5x5

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>>39504187

>>39504187
This is the squat program but it works for other exercises, just change the weight

Day 1
>Go to the gym
>Load up 3 plate and try and squat it 5 times
>If you did it yay well done!
>If not, take off 10kg and try squatting the new weight 5 times
>Keep doing this until you can squat the weight five times
>Done for the day
Day 2
>Go to the gym
>Load up what you squatted yesterday
>Squat that 5 times
>Then put up 5 kg
>Squat that 5 times
>Keep doing that until you fail

Anything from Day 3 is just like Day 2 until you hit 3 plate

>>39504187
any novice program should get you to 1/2/3/4 or close to it

Arms and legs day axbxaxbxa routine will get you very very strong, much faster than SS meme.