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- Apr 16, 2017
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- 11
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Day I
Low-bar squat 3X5 (or) 8
Bench press 3X5 (or) 8
Pendlay rows 3X5 (or) 8
Chin-ups 3X8-10
Chest dips 3X8-10
Side-lateral raises 3X10
Barbell curls 3X10
Day II
Low-bar squat 3X5 (or) 8
Bench press 3X5 (or) 8
Pendlay rows 3X5 (or) 8
Deadlifts 1X5 (or) 8
Romanian deadlifts 2X8
Overhead press 3X8
Straight-arm pull-downs 3X12-15
Day III
Low-bar squat 3X5 (or) 8
Bench press 3X5 (or) 8
Pendlay rows 3X5 (or) 8
Pull-ups 3X8-10
Glute-ham raises 3X10-12
Face-pulls 3X12-15
Cable overhead triceps extensions 3X10
The 5 (or) 8 reps for the main lifts depend upon linear progression stalls. The idea is that when I plateau on 5 reps then I switch to 8 reps till the next pleateau and then alternate back and forth accordingly.
Any advice, feedback, or modification suggestions is appreciated.
Low-bar squat 3X5 (or) 8
Bench press 3X5 (or) 8
Pendlay rows 3X5 (or) 8
Chin-ups 3X8-10
Chest dips 3X8-10
Side-lateral raises 3X10
Barbell curls 3X10
Day II
Low-bar squat 3X5 (or) 8
Bench press 3X5 (or) 8
Pendlay rows 3X5 (or) 8
Deadlifts 1X5 (or) 8
Romanian deadlifts 2X8
Overhead press 3X8
Straight-arm pull-downs 3X12-15
Day III
Low-bar squat 3X5 (or) 8
Bench press 3X5 (or) 8
Pendlay rows 3X5 (or) 8
Pull-ups 3X8-10
Glute-ham raises 3X10-12
Face-pulls 3X12-15
Cable overhead triceps extensions 3X10
The 5 (or) 8 reps for the main lifts depend upon linear progression stalls. The idea is that when I plateau on 5 reps then I switch to 8 reps till the next pleateau and then alternate back and forth accordingly.
Any advice, feedback, or modification suggestions is appreciated.
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