Well faggots, are you tired of your mundane, bullshit, cookie cutter, and (not to mention) basic ass programs? If so, then I've got good news for you. If you reply with how many days a week you can manage, what you're mainly training for, and your current maxes on the big three; then I will design a program for and answer any related questions below. I'll probably only get around to one tonight so first come first serve. If no one wants this then the thread will die, just like my dreams.
>>36600212
willing to lift 6 days a week idc i got the time
Most likely will stay natty for the remaining of the year
1 reps
ohp 160
dead 450
squat 330
bench 250
training for size and strength
program plz
4 days a week
Train for strength/aesthetics
Bench: 145lbs
Dl: 255lbs
Sq: 165 lbs
>>36600212
4 days a week, maybe 5
As of now I'm cutting, but I'm training for strength, not aesthetics
Bench 245
Squat 445
DL 475
>>36600212
6 days/week. Aesthetics + long term health.
Ohp 25 kgs
Dead 90 kgs
Squat 60kgs
Bench 20kgs
Want to get stronger but don't want to ignore aesthetics
5-6 days
145kg squat
150kg deadlift
75kg bench
>>36600280
preferably 4 days a week though desu, thats what i do now
5reps: ohp 155, bp 235, sq 275, dl 335.
I don't need a program, I do PPLPPLx and so should everybody.
3 days a week
Strength/rugby
Bench 255
Squat 340
Deadlift 405
>>36600212
Lifting for strength, but do accessories to try and balance muscle groups
Willing to lift 3-4 days a week.
Current program: Bill Starr 5x5
Past program: Candito 6 week
1RM: (5 weeks old so probably much stronger)
300 Ib bench
365 Ib Squat
440 ~ 480 Ib Deadlift
>>36600371
Why'd you stop doing the 6 week? Just curious, doing it now and I think I'll just keep doing the cycles until I hit elite lifts
3-4 days a week
all 5rm, was doing SS, trying to get strong and lean out
225 lb squat
250ish lb diddly
145 lb bench
100 lb ohp
3-4 days
Now that oly season is over, trying to gain size and strength, sitting at 170 at 6'2"
Squat 300
Bench 235
Deadlift 400
>>36600212
2-3 (don't judge me, making mondo monies)
Strength + endurance (if you say crossfit I will scream)
For 5-8
Bench 165
Diddly 245
Squat 185
Pic related: I want a regimen that includes this.
>>36600411
Candito's 6 week is GOAT in my opinion. The only reason why I stopped was because I'm in University and classes are kicking my butt. I'll probably hop back on it after the semester ends.
>>36600454
Also looking for emphasis on back and shoulders.
The Press 145
All one rep
>>36600212
4days a week
Aiming for aesthetics and size
DL 110kg
SQ 80kg
Bench 65kg
>>36600280
%xsetsxreps/ setsxreps
Intermediate-5 day- (Size and Strength or whatever the fuck you guys come up with for a name)
Day 1 Squat volume
Squat week1 80%x5x3, week2 80%x5x4, week3 80%x5x5, week4 80%x5x6
Back movement1 3x8-10
Back movement2 3x12-15
Hamstring accessory1 3x12-15
Quad accessory 3x12-15
Day 2- Bench volume
Bench Press 80%x6x3, week2 80%x6x4, week3 80%x6x5, week4 80%x6x6
Overhead Press 3x6 try adding 5LB or a rep each week it’s your choice.
Tricep accessory1(isolation or compound like dips) 3-4x8-10
Tricep accessory2(preferably isolation only) 3-4x12-15
Bicep accessory 4x8-10
>>36600280
Day 3- Deadlift volume
Deadlift week1 70%x5x5, week2 75%x5x5, week3 80%x5x5, Week4 85%x5x3
Leg accessory of choice (recommend adductor or abductor machine) 4x8-12
Hamstring accessory1 3x12-15
Calf accessory 4x12-15
Shrugs 4x12-15
Day 4- Off day but you can do LISS cardio if you’d like.
Day 5- Max Effort Upper
Bench press week1 85%x3x3, week2 85%+10LBx3x3+ 80% AMRAP, week3 90%x3x3, Week4 90%+10LBx3x2+ 85%xAMRAP
Bench assistance(close grip, floor press, board press, band, etc) 3x6-8
Chest accessory(flies or another press that’s not barbell related) 3-4x12-15
Shoulder accessory1(Rear delt) 4x12-15
Shoulder accessory2(lateral) 4x12-15
Day 5- Max Effort Squat and Deads
Squat week1 85%x3x3, week2 85%+10LBx3x3+ 80% AMRAP, week3 90%x3x3, Week4 90%+10LBx3x2+ 85%xAMRAP
Deadlift week1 80%x4x4, week2 85%x3x4, week3 90%x2x4, week4 95%AMRAP
Deadlift assistance (rack pulls, deficits deads, block pulls, stiff leg deads, glute ham raises, etc. 3x6-8
Forearm accessory 4x12-15
Quad or Hamstring accessory (can do both or alternate week to week) 3x12-15
>>36600280
/\ Note: If the AMRAP of the last week is 2 or more then add 10 pounds to previous maxes and recalculate for the specified lifts. Accessory lifts can be progresses 5LB every 2 or 3 weeks if you can. Also keep accessories the same for at least one 4 week cycle. Assistance exercises can be tailored based on personal weaknesses or sticking points. Try adding 5LB or a rep or two each week also keep them the same for at least 4 weeks. Ab work: pick one or two exercises and do them as often as you want as long as they are not before a squat or deadlift workout. If you do, that’s up to you so play around and see. Failure: when you get to the end of the 4 week cycle and can no longer do at least 2 reps at 95%. If that happens then you can retry the same weight with the next cycle or you can deload and take 10-20LB off the bar and restart the next cycle.
/\ Run this program for one to two cycles and then you can take a week long deload. I recommend two cycles at least but that may vary from person to person. A deload week is listed below.
Day 1 bench and squat 65%x5x5, back movement 5x5+ arm accessories 4exercises for 3-4x12-15
Day 2 OHP and deadlift 65%x5x3, back accessories 3exercsies for 3x12-15
Day 3 Bench and squat 70%x5x3, back movement 5x5+ leg accessories 3exercises for 3-4x12-15
>>36600280
There are a couple typos but I think you can get the gist. Btw, I didn't see the 4 day edit until I had posted. In that case just do the deadlift volume day under the squats but leave off the hamstring accessory for that day and combine both workouts. Calves and shrugs can be supersetted to cut down on time.
>>36600280
Remember, this is just a program that I gave based on the limited info I asked for. It's not super detailed and I've ran a similar program before. If you are in a caloric surplus you're going to have much better results. Any program will get you there eventually and this one is no different so if this isn't to your liking then hop on something like Candito's program. I mean anyone of them based on your training experience will probably do except the linear intermediate may be a bit behind you. But hey, what the fuck do I know. Anyways, I wish you the best of luck and I will try to jump back on to answer a few questions tomorrow if I have time.
>>36601427
P.S. Any one of you fucks who are just starting out should not get on this program. You'll make far faster results on a linear full body program with like 3 to 4 days a week. Learn the lifts and put some meat on your bones before you bite off more than you can chew. Coach out!
>>36601427
This looks like a lot of work
Think ill just roid
Thanks tho
keks
>>36600212
Coach I have a 850 lbs total, I can lift 4 days a week and prefer upper lower split, willing to do 3 as well.
I would like to reach a 1000lbs total and gain mass in the process, love to train with 5-8 RM's.
>>36604000
That is a pathetic 177 lbs bench, a 320 lb squat and a 355 deadlift.
Bench: 176
Deadlift: n/a
Squat: n/a
I can workout every day, it doesn't matter. I recently got a back injury from squatting and had to reset my lifts. So maybea back recovery program along with upper body focus so I still can improve. It still hurts a little bit every day but I've gone through the rehab exercises that I got.
