For The Guys-Program For Size And Strength

//For The Guys-Program For Size And Strength

For The Guys-Program For Size And Strength

Here is a program that is for the intermediate to advanced lifter.  Beginners will not do as well on this program as they are neuologically not a efficient and would be better off doing something with a lower intensity.  I would not do this program with anything less than 3 months of proper lifting under your belt at minimum.  This program will provide great gains in size and strength.

Ok this is how the split will play out:

Day 1 Chest and Back

Day 2 Legs

Day 3 Off

Day 4 Shoulders and Arms

Day 5 Off

Day 6 Repeat

Notes:

  • Program is cycled 6 times.  After 6 times you will need to change the program
  • Every 3rd and 6th time you do the workout you are going to do an unload day which means you will reduce the volume by 40%.  So just do the A exercises on these days.
  • The A’s are following a step load protocol.  So you will use the same weight for 8, the same for 6, and the same for 4.  You will only increase if you hit your reps with the desired weight.  For example:

Flat Bench Press:

8×135

7×135

6×140

6×140

4×150

4×150

12×115

So you will see the reps were not met on the first 2 sets which were both suppose to be 8 so that will stay the same for the next workout.  But the 6’s and 4’s were both met so the they will go up.  So the next workout will look like this:

8×135

8×135

6×145

6×145

4×155

4×155

12×120

Day 1 Chest And Back

Exercise OrderExerciseSetsRepsTempoRest Break (sec)
A1Incline Bench Press 45 Degree78,8,6,6,4,4,1240X190
A2Chinup78,8,6,6,4,4,1241X190
B1Incline DB Press 30 Degree46-840X190
B21 Arm DB Row46-831X190
C1Rotator Cuff On Knee38-12301030

 

Day 2 Legs

Exercise OrderExerciseSetsRepsTempoRest Break (sec)
A1Squat78,8,6,6,4,4,1240X190
A2Leg Curl Prone78,8,6,6,4,4,1241X190
B1Bulgarian Split Squat46-840X190
B2Romanian Deadlift46-840X090
C1Trap 338-12301030

 

Day 3 Shoulders and Arms

Exercise OrderExerciseSetsRepsTempoRest Break (sec)
A1Dips78,8,6,6,4,4,1240X190
A2Incline DB Curl78,8,6,6,4,4,1231X090
B1Decline DB Extension46-830X090
B2Rope Curl46-831X090
C1Db Side Lateral38-12201030
C2Bent Over DB Lateral38-12201030
2017-09-17T18:51:38+00:00 0 Comments

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