This program is designed for the beginner lifter who is just trying to gain size and strength. This workout is designed around somebody who has 315 bs, max squat, max bench of 275 lbs, and max deadlift of 405 lbs.
Monday- Squat 4 sets of 8 with 75% of max. 235 lbs. Every week that these 4 sets are completed without failure the weight must go up the following workout. 245 would be the next weight to be done. - Deadlift- Work up to a heavy 5 rep max. It should look like this. 135 x 5 185 x 3 225 x2 315x 1 and then go for whatever will be a very difficult 5. Use this weight for 2 more sets following, As long a you hit your number of reps on the first set the next deadlift session of 5a the weight bumps up. Lets say you wanted to get 365 for 5 reps. You did. Plus you did two more sets after that looked something like this. 365 for 5 365 for 4 last set 365 for 4 again. The next workout you will start with 375. Do the exact same thing. Every set you hit as many reps as possible though. If you can do 375 for 5 all 3 sets that great. Next time you start with 385. Standing Shoulder Press- 5 sets of 5 with 75% of max. Every tme you complete all 5 sets for 5 reps you bump up 10 lbs on the following week. Lets say you do 185 5x5 the following shoulder workout you will do 195. Power Cleans- work up to 1 heavy 3 rep max set. If you do 185 for 3 and that is what you are aiming for, following power clean workout you will try 190 for 3. ABS (SIDE BENDS)- Heavy side bends, these will keep your stability whle youre squatting. 3 sets of 6 reps. Do them heavy and push for more weight every workout.
Wednesday- Deadlift 4 sets of 8 reps with 75 % of max. Every week that these 4 sets are completed without failure the weght must go up following workout. Lets say you did 365 for 4 sets of 8. Next workout of 8s you will do 375. Squat- Work up to a heavy 5 rep max just like on mondays deadift routine. You will be doing this weight for 3 sets and then bumping up weight next week if you hit your desried weight on the first set. Bench Press- 5 sets of 5 with 75% of max. If you hit your weight for all 5 sets then tou will be moving up weight following bench workout. Same thing as standing shoulder press on monday. ABS (SIDE BENDS) 3 heavy sets Hammer Curls-2 sets of 6 reps. Go heavy.... BALLS TO THE WALL. FUCK FORM, IT DOESNT MATTER. Swing the weight up and get as much weight on the dumbbell as possible.
Friday- Squat- Use a rep scheme of 6-5-4. The first set will be 80% of your max Start with this weight and then after each set put a 5 b plate on each side. Every week that you complete all 3 of these lifts without failure, you will bump up 5 lbs on each side the next time you start. For example, lest say the first set you do 275 for 6, then the next set is 285 for 5 then last set is 295 for 4. When you hit all of these numbers the next workout you will start with 285 then go to 295 then go to 305.
Deadlift- 2 SETS OF 8 REPS. BALLS TO THE WALL. Go for an extremely difficult 8 rep max As much as you can do, and then following set try to get 8 reps again with the same weight. Every time you hit 8 reps on the first set the following workout you will start heavier. Lets say you want to hit 265 for 8 and you do, following workout you will do 275 for 2 sets of 8.
Close Grip Bench- Work up to a heavy triple. Do 3 sets of 3 with this weight if possible. Lets say you are aiming for 275 for 3 that day. When you hit it on the first set, use the same weight on the 2nd and 3rd set and try to do 3 res each time. ALWAYS INCREASE WEIGHT.
BARBELL ROWS (YATES ROWS)- THESE ARE MEANT TO BE DONE HEAVY- LOAD UP THE BAR, FUCK TECHNIQUE GET WEIGHT ON THE BAR. THIS IS AN ACCESSORY MOVEMENT. 5 sets of 5 reps. I do 455 for 5 sets of 5 with this. I have a 630 deadlift. Adjust your numbers appropriately. ABS (SIDE BENDS- 3 sets of 8 reps
THIS WORKOUT IS DESIGNED AS A POWERBUIDING WORKOUT. You will get big and strong doing this. It is A SQUAT DOMINANT DEADIFT DOMINANT WORKOUT. IT IS MEANT TO GET YOUR SQUAT UP FIRST THEN DEADLIFT THEN BENCH PRESS.
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