january program party vote

so I know many of yall will be on and off the board for the holidays so wanted to get the vote going early for what we are going to run in january(possibly longer depending on what is picked). I wanted to give a little variety too as I know many like myself and a couple others would like to start slowly cutting bodyfat again. Click the links to get a sample

Put your vote in here and I will go back and tally everything

3 day Programs-

#1- PPSA The Seesaw - LINK

Squat and Bench everyday in the seesaw fashion from squatober & in example. snatch grip deads 1x per week.

its bench/squat + 2 more main exercises + arm superset + single movement cardio


#2 PPSA Superset Remastered LINK

all 3 main lifts 3x per week. 4 pairs of supersets + cardio superset


#3 Grasshopper- LINK - this will be 3 days first 4 weeks, 4x next 4

you will do big 4 strength shown in example + cardio superset


4 Day per Week
#1 - PPSA Welcome to Strongville LINK

Deadlifts, squats, bench all 2x per week. will use the rep stairway from squatober frequently. Laid out almost exactly like the example. Lots of arms, lots of heavy lifts and lots of volume. I do think after the last couple months.....most would enjoy this program the most out of the ppsa programs.

*some form of carries every training day


#2 PPSA Silverback Remastered- LINK

again the big 3 will be 2x per week. this program is a little higher intensity % wise and less volume than many of the programs we have been running. Very good for later in a cut when energy is getting low. Its 2 lifts + superset + arm superset for cardio


#3 hypertrophy remastered - LINK

bench/squat/deads/chins- 2x per week.

either bench _+ deads as main or SS of Squats + chins. then 1 lift + superset + arm SS for cardio

would be a good program to run starting a cut, similar to strongville. Programs are very much alike outside of strongvilles unique rep structure. Also Carries only 2x per week




****PPSA Pump City Remastered**** - LINK


ok pump city is just 24 workouts. can be 3 or 4 days per week so it would last us 6 or 8 weeks depending on the days of the week chosen. Can be run up to 6 days per week but if you are starting cutting, i do not suggest more than 4. Pump City is a PPL program, the first from PPSA.

Look at the examples, you will be bench/press/incline + shoulders + triceps on press days.

push days will have a DL variation, pullovers, chins, rows

leg days will be squats, rfess, lunges, rdls, goblet squats + carries.

little light on carries.



I did not list the PPSA programs that are lighter in volume...the reasoning behind that is as we cut calories, we need go to programs that are lighter on the big lift volume. I think programs like Filling out the hoodie, 21 to party, pool season, etc are better suited for later in spring/summer when cutting is getting harder.

i think the 5 day programs and some of the 4 days like S&J/ Mullet/Periodic table are too hard for those trying to lose some fat, even program like turnt up remastered is better for after we are done cutting.

Also I know many of your are really enjoying deadcember and programming by Dan McKim, but most of his beleive thrower programs are not challenging enough for the start of a cut or they are 5 days a week or require lots of subs for equipment. if there is one you would like to see added for vote though, let me know.

alright couple other programs I would throw out there-

greyskull LCI method
531 krypteia
531 offseason for conditioning
531 prep & fatloss
any of Brian Alshure programming(hard to run in a cut)



couple things, i will say we need to encourage the recovery walks daily no matter the programming and 2 hard sessions of conditioing(no longer than 10-12 min). I will post examples of complimentary conditioning daily in the thread that will depend on the program we choose

also i will try and provide as much guidance for diet as possible.

look at the links, post your vote. if you want to offer another, by all means, do so and I will throw it in there. :cheers: