Meaningful Macros

So, you’re looking to hop on the 1000 club grind. Well, you’ve come to the right place! First things first- don’t be an idiot. Lifting heavy weight is dangerous. I’m not a personal trainer. I’m assuming you know at least mostly what you’re doing in the gym.

If you don’t know proper form… hit up my an expert like Death by Gary for training tips. I’m just a casual athlete that likes challenging myself- & this is the goal formulation & training plan that works best for me!

Determining Your Timeframe

But much like nutrition, we have got to iron out some details. That is, how much time you can commit to this goal & what your estimated completion date is going to be.

I craft a new weekly schedule every 3 months or so and this is a habit I HIGHLY recommend. I just did mine, & found a reasonable way to fit in 4 consistent 90-minute sessions each week (as well as a bonus time where I can hit a 5th session if I really want. I’m building my workout plan based on this… it’s crucial that you find a time commitment that you can STICK to. Consistency is absolutely crucial when it comes to habits & hitting your goals.

I suggest doing some soul-searching, & determining how many days you can commit to per week. Then, right after, grab a buddy & max out your three lifts. That’s going to tell you your base, & the timing of when you can expect to complete this challenge. My starting point is a max of 225 on bench, 275 on squat, & 315 on deadlift. Basically, starting at 800 pounds, just needing an additional 200 lbs between the three lifts to achieve the goal. Evaluate your starting point, & use that as context when going through the below exercises.

Training Goal Formulation

First things first when it comes to the 1000 club… it’s about benching, squatting, & deadlifting. That means you need to get a large volume of these exercises in every week. There is a skill component to these workouts. That means you need to practice, & the way to do that is by getting a lot of reps in.

With that in mind, my high-level workout plan is going to look something like this. Keep in mind, in an ideal world, you’re doing a basic 10 minute stretch routine every day to accompany this.

Training Plan

Bench/Squat/Deadlift/Accessories Days

My #1 priority as I get started on this journey is not getting injured. Going heavy in weightlifting will put tons of stress on my body, so I need to be sure to listen to my muscles & not push too hard. One injury could ruin the whole goal! I want to get in the gym three times a week, & if I have to go lighter on a lift… or even a bunch of lifts on a certain day… that is completely fine with me. No matter how goofy I might feel squatting 135 for 4 sets in the gym. Everyone has been where we are, & everyone has got to start somewhere. The accessories are intended to target gaps from focusing on the compound lifts, but feel free to tweak these to what works for you!

Here’s what my main lifting days are going to look like:

Day 1:

• Squat:
  • 4 sets of 6-8 reps
  • Focusing on maintaining form, & gradually increasing weight.
• Bench Press:
  • 4 sets of 6-8 reps
  • Prioritizing immaculate form & gradually increasing the weight.
• Deadlift:
  • 3 sets of 5-7 reps
  • Again, prioritizing form. Lower reps to prioritize strength building.
• Accessories:
  • Biceps of some variety (concentration, sitting, or hammer for 3×12)
  • Triceps of some variety (pushdown, skull crusher, or dips for 3×12)
  • Forearms of some variety (wrist curls 3×12 or dead hang 3×1 minute)
  • Abs of some variety (8 minute abs, or crunch machine for 3×12)

Day 2:

• Squat:
  • 4 sets of 6-8 reps
  • Focusing on maintaining form, & gradually increasing weight.
• Bench Press:
  • 4 sets of 6-8 reps
  • Prioritizing immaculate form & gradually increasing the weight.
• Deadlift:
  • 3 sets of 5-7 reps
  • Again, prioritizing form. Lower reps to prioritize strength building.
• Accessories:
  • Calves of some variety (standing, seated, machine for 3×12)
  • Abductor machine (3×12)
  • Adductor machine (3×12)
  • Abs of some variety (8 minute abs, or crunch machine for 3×12)

Day 3:

• Squat:
  • 4 sets of 6-8 reps
  • Focusing on maintaining form, & gradually increasing weight.
• Bench Press:
  • 4 sets of 6-8 reps
  • Prioritizing immaculate form & gradually increasing the weight.
• Deadlift:
  • 3 sets of 5-7 reps
  • Again, prioritizing form. Lower reps to prioritize strength building.
• Accessories:
  • Body-weight pullups (3×12)
  • Rows of some variety (cable, machine, dumbbell for 3×12)
  • Rear delts of some variety (cable or machine for 3×12)
  • Abs of some variety (8 minute abs, or crunch machine for 3×12)

So that’s the crux of my training plan! The accessories are negotiable & flexible, it’s just important to make sure no muscle is left behind. Feel free to take what I’ve made & change it so that it works for you! This training plan is not static & can change based on your needs. The best plan is the one that works.

Active Recovery Days

You have a ton of free reign on these days, but I thought I’d throw some suggestions in here. I highly recommend mixing it up! There are SO many Youtube videos to help you get started with any of these (especially Yoga). I recommend looking around & trying some new things!

1. Yoga / Deep stretching
   • Targeting 30-45 minutes
   • Focusing on flexibility & mind-body connection.
2. Mobility Work
   • Targeting 20-30 minutes
   • I like to use light exercise bands & focus on the areas I’ve worked hardest during the week (typically shoulders for me)
3. Light Cardio
   • Targeting 30-45 minutes
   • This can be running, swimming, biking, etc. You just want to get your heartrate up… no need to get to an intense workout here.
4. Calisthenics
   • Targeting 20-30 minutes
   • Bodyweight movements- pushups, squats, lunges, etc.
5. Recreational Activities
   • Targeting 45-60 minutes
   • Seriously, you can just go out golfing or play tennis with some friends & it’ll serve as a solid active recovery day.

That’s really all there is to it! Just make sure you’re stretching daily and follow the above plan & you’ll be setup for success. All that’s left now is to do it. Onwards!