This is a collection of UNO variants.

PRE

UNO is a basic barbell program for beginners designed to build strength and technical wherewithal within exercises that were hand-selected for a certain kind of physical development. Even though I don’t recommend altering the program (especially without reason), changes can be made without ruining its foundation.

UNO  ❉

Session 1

A) Back squat (3×5){+5}
B) 30° Incline press (3×5){+5}
C) Romanian deadlift (3×5){+5}
D) Bridge row (3×6){+2.5}

Session 2

A) Back squat (3×5){+5}
B) Overhead press (3×5){+5}
C) Conventional deadlift (1×5){+5}
D) Barbell row (3×6){+5}

UNO 2

For those who want a little less lower-body stimulation.

Session 1

A) Back squat (3×5){+5}
B) 30° Incline press (3×5){+5}
C) Bridge row (3×6){+2.5}

Session 2

A) Romanian deadlift (3×5){+5}
B) Overhead press (3×5){+5}
C) Barbell row (3×6){+5}

This variant alternates between back squats and Romanian deadlifts, hitting the lower body hard only once per day. This is a decent variant if you do a lot of lower-body work outside of the gym and you want to keep your legs a little bit fresher. Keep in mind, this variant affects how you would approach DOS.

UNO 3

For those who can already do plenty of pull-ups.

Session 1

A) Back squat (3×5){+5}
B) 30° Incline press (3×5){+5}
C) Conventional deadlift (1×5){+5}
D) Weighted pull-ups (3×6){+2.5}

Session 2

A) Back squat (3×5){+5}
B) Overhead press (3×5){+5}
C) Conventional deadlift (1×5){+5}
D) Barbell row (3×6){+5}

This variant includes weighted pull-ups (or chin-ups) instead of bridge rows. Bridge rows are in the founding program as a means to build strength for pull-ups. Weighted pull-ups (or chin-ups) are the goal, but not many beginners can do multiple sets for reps, let alone weighted reps for sets. This is a good variant if you’re already a calisthenics king and have good relative strength coming into the program. Start weighted pull-ups without weight and add 2.5 pounds every session they’re trained.

UNO 4

For those who want to sacrifice some strength for size.

Friday’s Session

On the session before your two-day break, take the last set of your squat, upper-body press, and upper-body pull to one rep shy of failure.

This variant addresses one of the missing links for hypertrophy: effort. Taking one set to failure once per week will encourage more muscle growth. Keep in mind, this will have ripple effects. You will accumulate fatigue and stall earlier than you otherwise would. 

UNO 5

For those who want to sacrifice some strength for size with a little variety.

Friday’s Session

On the session before your two-day break, do one “recovery-friendly” exercise for every body part you want to grow. Do only one set to failure, aiming for 10-20 reps in the set.

Example exercises

Biceps: Barbell curls
Triceps: Overhead triceps extensions
Shoulders: Lateral raises
Legs: Bulgarian split squats
Hamstrings: Nordic curls

This variant addresses one of the missing links for hypertrophy: effort. Taking one set to failure once per week will encourage more muscle growth. The idea with this variant is to select an exercise that is easier to recover from. For instance, Bulgarian split squats are easier on the lower back and so doing one set of them will hit your legs hard but “spare” stress elsewhere. 

 

Zone progression.

if you don’t have fractional plates, you can scale reps within a zone. the biceps curl is the only exercise needing fractional plates (for now). instead of (3×8), do (3×8-10). start with the low end of the zone, which is (3×8). from here, add one rep to each set every training session. once you reach the top end of the zone, add five pounds and repeat the progression

  • (3×8)
  • (1×9, 2×8)
  • (2×9, 1×8)
  • (3×9)
  • (1×10, 2×9)
  • (2×10, 1×9)
  • (3×10)
  • (3×8) ADD 5 POUNDS