Dan John’s beginner program is about as simple at they come, reflecting John’s reductive approach to training. Dan describes his methodology as essentially ‘Bulgarian’ meaning that the lifter focuses on the competition lifts and squatting to max. First the back squat is mastered at which point the clean is introduced, followed by the snatch. Once the lifts are learned, the athlete performs the snatch, clean & jerk, military press and front squat every day three days a week. It’s as straightforward as that.
The program is set up the same way – taking 90% of your max and working up slowly. All percentages are based on that training max.
Each day perform ONE exercise from each category listed below. Perform 50-100 total reps (do whatever sets you want to perform - that doesn't matter) of each exercise. If you are too weak to get all the reps (chin-ups/pull-ups for example) then simply choose a SECOND movement to complete the total reps. This is incredibly simple to do.
The three categories to choose from are: push, pull and single leg/core.
This whole article is bullshit! I have been religiously lifting from 16 to my age now of 34 and very heavily in the military for 7 years of that, I’m 5′-7″ 208lbs at 12% bf and I have a bench max of 345lbs. With that being said almost anyone can do that with proper diet and training unless genes or an illness prohibits, not every man or women is equal in that department and maybe instead of discussing in a bullshit forum you should all hit the gym harder and find out for yourselves, just because you’ve been lifting for a year or two it doesn’t make you an expert in strength or what natty vs. unnatty is!