Anyone running Dan Johns 8-week ABC Bodybuilding Program?

[justagirl72]

Bought Dan John’s ABC bodybuilding book.

I’m currently running the 8 week program. Seen some good results even only 2 weeks in. For context I’ve been training my whole life 2-3 times a week so I come from a somewhat solid foundation.

I’m running this cycle with 28kg total with mix weight bells. Plan is to complete this and do something else for a few weeks, then hit another 8 weeks with a higher weight.

Slightly bricking to about hitting the 30 rounds of ABC in the final week.

Anyone else diving into this?

 

[madmadhatter]

@justagirl72 Yup, just started this week. I'm using this as my first program back now that I'm cleared for exercise after nearly dying in a road traffic accident last year. Double 16s for the first go-around. Don't think I'll add much, just chins on the press day (or rather working up to being able to do chins again with lots of negatives and regressions) and swings after ABCs. I'll start on couch to 5k in a week or two once the surgeons are happy for me to run again (they said early/mid June depending on how I feel). That should be more than enough for me at the moment.

 

[justagirl72]

@madmadhatter Hope it goes well for you with the recovery!

 

[madmadhatter]

@justagirl72 Cheers!

 

[jesuslovesme36]

@justagirl72 I am also running the Armor Building Formula program, specifically the double kettlebell version, like you. I completed week 1. It looks like I will be using 2x 20 kg bells.

 

[justagirl72]

@jesuslovesme36 Beast! I’ll need time to build up to that

 

[lfedora]

@justagirl72 I’m in my second week and just started doubles. The first week I was traveling with just a single bell. Definitely got sore in my legs after switching to doubles.

I’m doing 20kg bells. I’m choosing 20kg because I can do 10 reps on the press with those, and the goal of 30 rounds of ABC seems too much for me with anything heavier.

 

[jeanne7]

@justagirl72 I'm running it, but am probably going to ramp up more slowly than the guideline. For reference, many programs are too steep of a climb for me though.

 

[justagirl72]

@jeanne7 Context is everything. You gotta adapt for your lifestyle. I like how Dan says this in the book too.

 

[kmbmailbox]

@justagirl72 Where did you get the book?

 

[justagirl72]

@kmbmailbox https://danjohnuniversity.com/bookstore

 

[kmbmailbox]

@justagirl72 Thanks!

 

[adius]

@justagirl72 I bought the book a couple of weeks sto but just got back from vacay so I’ll be doing a small round of Easy strength and swings to get going before starting the program.
Question, are you doing the ABC with doubles or single kb?

 

[justagirl72]

@adius I’m doing it with doubles. I don’t have an even set of kbs so I’m doing 28kg with 16 in one hand and 12 in the other.

My plan is to do a few cycles of this for the next year until I can hit 40kg (20 in one + 20 in other) total.

 

[sozo1517]

@justagirl72 Is the program a clean and.press and a squat program?

 

[justagirl72]

@sozo1517 Basically but with a lot more press.

 

[sk8rjess]

@justagirl72 Yup. Im on week 2. Im working with 2x20 KG KBs. This is my first time really working with kettlebells so it should be interesting.

 

[professor]

@justagirl72 Sounds interesting in terms of „bodybuilding“ as in also from the same background and I do enjoy kettlebells BUT do still want to take care of the „aesthetics“

Is it bells only or is there specific isolation work involved ?

 

[justagirl72]

@professor He offers a barbell version in the book. No isolation tho.

You’ll get plenty of aesthetics with the program. Maybe no mirror muscles but it hits everything with cleans, front squat and presses.

I mix in a little bit of extra work now and again with row variations, swings and farmers walks. Nothing too crazy tho as the volume is already pretty huge.

 

[professor]

@justagirl72 Thanks for sharing
I still love my db biceps, triceps and lateral raises + some ring face pulls