This is my new program. I ran it for one week and have worked out a few kinks. No day is the same during the week. I am not claiming to have come up with the techniques. I just put them together this way.
Monday one minute or less rest on all exercises except deadlifts and belt squats on Monday
"Shoulder day"
Bench press
Warm up followed by
50% of one max reps for 5 sets. Done explosively for 15 to 20 reps.
Shrugs
80% of max for 3 sets
Behind the neck seated press
80% of max for 3 sets
Side raise
3x10
Bent rears
3x12
Deadlifts
3 sets of 8,5,3
80% of working weight, 100% of working weight, 90% one rep maximum
Chest supported rows
80% ORM x3
(Just swapped out of weighted pullups some exercise rotate or get left out for a week)
Belt squats
80% of one rep max for 4 sets.
This is a big 5 three days a week with a focus on shoulders Monday, chest and back Wednesday, legs Friday. Tuesday and Thursday are high rep triceps or biceps low sets with abs and forearm work.
No exercises are done the same way. For example bench is light weight for speed today
Another day it is 60%,80%,100% of working weight followed by 90% one rep maximum. Another it is a warm up followed by working weight sets. (80% one rep maximum)
Three days a week the entire body gets worked.
Each of the three main days has a secondary focus on specific muscle groups.
I'm ordering wraps and a better belt, I'm starting to suffer lack of grip towards the end of my workouts on the heaviest weights.
Diet for me is as follows (calories are climbing as needed)
M-W-F is 2,730 calories, 300 carbs, 90 fats, 180 protein.
Tuesday, Thursday and one weekend day is 2,520
With 280 carbs, 80 fats, and 170 protein.
One day is 3000 calories every, or other week.
I just bumped up calories and may have to again, I was 212.6 when I started last Monday and am 212.0 today.
Monday one minute or less rest on all exercises except deadlifts and belt squats on Monday
"Shoulder day"
Bench press
Warm up followed by
50% of one max reps for 5 sets. Done explosively for 15 to 20 reps.
Shrugs
80% of max for 3 sets
Behind the neck seated press
80% of max for 3 sets
Side raise
3x10
Bent rears
3x12
Deadlifts
3 sets of 8,5,3
80% of working weight, 100% of working weight, 90% one rep maximum
Chest supported rows
80% ORM x3
(Just swapped out of weighted pullups some exercise rotate or get left out for a week)
Belt squats
80% of one rep max for 4 sets.
This is a big 5 three days a week with a focus on shoulders Monday, chest and back Wednesday, legs Friday. Tuesday and Thursday are high rep triceps or biceps low sets with abs and forearm work.
No exercises are done the same way. For example bench is light weight for speed today
Another day it is 60%,80%,100% of working weight followed by 90% one rep maximum. Another it is a warm up followed by working weight sets. (80% one rep maximum)
Three days a week the entire body gets worked.
Each of the three main days has a secondary focus on specific muscle groups.
I'm ordering wraps and a better belt, I'm starting to suffer lack of grip towards the end of my workouts on the heaviest weights.
Diet for me is as follows (calories are climbing as needed)
M-W-F is 2,730 calories, 300 carbs, 90 fats, 180 protein.
Tuesday, Thursday and one weekend day is 2,520
With 280 carbs, 80 fats, and 170 protein.
One day is 3000 calories every, or other week.
I just bumped up calories and may have to again, I was 212.6 when I started last Monday and am 212.0 today.
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