Soooo, it's been a few months since I've been around. School last semester was unbelievably ridiculous, however this coming semester it is going to be a little better - not to mention it's my final semester of university! Yeeeahhh!!
Anyway, I haven't stepped foot in a gym since beginning of October, haven't put on any weight which is good, however I have lost a shit ton of strength. So this next program will be geared towards strength, with hopefully some size gains as a side effect.
This is what I'll be doing. It's kinda like a Westside template, but not quite. There are two upper/lower days ME and RE, instead of a bench, DL, squats, ME and RE days.
A - ME Day - upper
CGBP, low angle DB - 1 x 3 100% ME, 2 x 3 >90% 3RM
weighted chinup 4 x 5-6
Standing BB Press - 3 x 5-6
Cable row - 4 x 5-6
Leg extensions - 2 x 10-15
side laterals - 2 x 10-15
B - RE Day - upper
Bench Press, dips - 3 x 8
pullups - 4 x 8-12
Arnies - 3 x 8
Yates rows - 4 x 8-12
DB curls - 2 x 10-15
Grip work
C - ME Day - lower
DLs, platform pull - 1 x 3 100% ME, 2 x 3 >90% 3RM
Back Squat - 4 x 5
reverse hypers - 3 x 8-12
Single leg DLs - 3 x 8-12
side laterals - 2 x 10-15
D - RE Day - lower
Front squat - 4 x 8
RDLs - 3 x 10
reverse hypers - 3 x 8-12
Db snatch - 2 x 6
Core work
So, since I will only be able to get to the gym 3 days a week, and then hopefully a 4th for some cardio, my plan is to:
Week 1: A,B,C
Week 2: D,A,B
Week 3: C,D,A
Week 4: B,C,B
etc... to Week 8, then take a break. This is what it'll be pending any changes from Built or whoever else. I'll be switching some movements in and out each week, and also have to completely learn some new ones, i.e. platform pulls??
I'm back!!
Anyway, I haven't stepped foot in a gym since beginning of October, haven't put on any weight which is good, however I have lost a shit ton of strength. So this next program will be geared towards strength, with hopefully some size gains as a side effect.
This is what I'll be doing. It's kinda like a Westside template, but not quite. There are two upper/lower days ME and RE, instead of a bench, DL, squats, ME and RE days.
A - ME Day - upper
CGBP, low angle DB - 1 x 3 100% ME, 2 x 3 >90% 3RM
weighted chinup 4 x 5-6
Standing BB Press - 3 x 5-6
Cable row - 4 x 5-6
Leg extensions - 2 x 10-15
side laterals - 2 x 10-15
B - RE Day - upper
Bench Press, dips - 3 x 8
pullups - 4 x 8-12
Arnies - 3 x 8
Yates rows - 4 x 8-12
DB curls - 2 x 10-15
Grip work
C - ME Day - lower
DLs, platform pull - 1 x 3 100% ME, 2 x 3 >90% 3RM
Back Squat - 4 x 5
reverse hypers - 3 x 8-12
Single leg DLs - 3 x 8-12
side laterals - 2 x 10-15
D - RE Day - lower
Front squat - 4 x 8
RDLs - 3 x 10
reverse hypers - 3 x 8-12
Db snatch - 2 x 6
Core work
So, since I will only be able to get to the gym 3 days a week, and then hopefully a 4th for some cardio, my plan is to:
Week 1: A,B,C
Week 2: D,A,B
Week 3: C,D,A
Week 4: B,C,B
etc... to Week 8, then take a break. This is what it'll be pending any changes from Built or whoever else. I'll be switching some movements in and out each week, and also have to completely learn some new ones, i.e. platform pulls??
I'm back!!