Please don't flame. Criticism is encouraged though.
I designed this with the help of a friend of mine, he's a powerlifter and I'm an aspiring powerlifter.
It's got some things that I've noticed work well for me, and it's 2 on 1 off because that's what works best for my schedule which is really tight with uni, work, and family.
Monday:
Back Squats 5x3
Bench 5x3
CGBP 3x8
Facepulls 3x10
Lateral Raises 3x10
Tuesday:
Front Squats 3x6 60%
Bench 6x5 60%
SLDL 3x8
Pendlay Rows 3x5
Lat Pulldowns 3x8
Barbell Curls 3x8
Wednesday: Off
Thursday:
Back Squats 3x5 75% Plus top set of 3 with 5 lb increment from Monday's
Bench 3x5 75% Plus top set of 3
OHP 3x8
Facepulls 3x10
Lateral Raises 3x10
Friday:
Deadlifts 1x5
Bench 6x5 60%
Front Squats 3x6 60%
Pendlay Rows 3x5
Lat Pulldowns 3x8
Barbell Curls 3x8
Percentages are based off of 1RM, and front Squats off of back squats, Monday's are start at 80% but I'll be adding weight, similar to the Madcows progression.
Thoughts?
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05-15-2014, 01:11 PM #1
- Join Date: Feb 2013
- Location: Gainesville, Florida, United States
- Posts: 5,814
- Rep Power: 4439
I'd like to see what you guys think of this
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05-15-2014, 01:36 PM #2
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05-15-2014, 01:38 PM #3
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05-15-2014, 01:45 PM #4
- Join Date: Mar 2009
- Location: Seattle, Washington, United States
- Age: 33
- Posts: 1,380
- Rep Power: 1026
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05-15-2014, 01:47 PM #5
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05-15-2014, 02:27 PM #6
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05-15-2014, 02:52 PM #7
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05-15-2014, 03:09 PM #8
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05-15-2014, 08:45 PM #9
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05-16-2014, 04:10 PM #10
You can lift full body like that 4 days a week, but I wouldn't jump in with that volume though. And if you want to do pressing everyday then swap out two days of benching for ohp movements, they will be less taxing on you because the weight won't be as heavy but will help build your bench with stronger shoulders and triceps.
That's my 2 cents. Just get after it and let us know how it goes.
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05-16-2014, 05:09 PM #11
- Join Date: Dec 2007
- Location: Florida, United States
- Age: 53
- Posts: 758
- Rep Power: 1354
I would break things up a little and add in Saturdays.
Mondays----legs (front or back squats) assist work
Tuesdays---chest (flat bench) and arms (bi's and tri's consentrate more on tri's)
Wednesday--off
Thursdays---legs (whatever you didn't do Monday) assist work ***If you don't workout on Saturdays then put that workout here.
Friday-------shoulders and (lite chest decline/incline dumbell work)
Saturday----****back (deadlifts higher volume) with assist work
Sunday------off
Good luck.I'm not indecisive. Am I indecisive? - Anonymous
1st PL Comp. in 18 years.
March 24, 2012
Squat=410
Bench=325
Dead=500
Total=1235
-!!!---!!!- No Excuses Homemade Equipment Crew #13 -!!!---!!!-
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