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Mathew Zlat Novice Training Program

The Mathew Zlat Novice Program focuses on weighted dips and pull-ups, scheduled for three times a week with 5-8 reps and 3 sets per exercise. Progression is based on the last set performance, with specific weight increases for different rep counts. A sample session includes a warm-up, followed by the two main exercises and a log performance step for adjusting future loads.

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350 views1 page

Mathew Zlat Novice Training Program

The Mathew Zlat Novice Program focuses on weighted dips and pull-ups, scheduled for three times a week with 5-8 reps and 3 sets per exercise. Progression is based on the last set performance, with specific weight increases for different rep counts. A sample session includes a warm-up, followed by the two main exercises and a log performance step for adjusting future loads.

Uploaded by

plasmax3600
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Mathew Zlat Novice Program

Overview:
• Focus: Weighted Dips and Pull-Ups
• Frequency: 3x per week (e.g., Mon, Wed, Fri)
• Reps: 5–8 per set
• Sets: 3 per exercise
• Rest: 3–5 minutes between sets

Progression Rule (Last Set Performance):


• 8 reps → +5 kg
• 7 reps → +2.5 kg
• 6 reps → +1.25 kg
• 5 reps → +0.5 kg

Sample Session:
Step Exercise Sets × Reps Notes
1 Warm-Up - Mobility & light sets
2 Weighted Dips 3 × 5–8 Progressive load
3 Weighted Pull-Ups 3 × 5–8 Progressive load
4 Log Performance - Adjust next session load

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