Quote:
Originally Posted by penguinz
What program is everyone running right now?
Here is my current:
Mon: HB Squat 3x5
BB Bulgarian Split 3x5 per side
BB Bench Press 3x6 with a pause on chest
BB Incline bench 3x6
Tues: Pendlay Row 3x8
SA DB Row 3x8 per side
*Close Grip BB Bench 3x6
*Seated DB Front Raise 3x8
*DB Lateral Raise 4x8
* EZ curl skull crusher 4x6
Wed: Rest
Thurs: Conventional Deadlift 3x3
Rack Pull 3x5
Tempo Squat with Safety Bar 3x5 3 second eccentric then explode up
Back Extension 3x8
Fri: Rest
Sat: LB Squat 3x3
Single Leg, Leg press 3x6 per side
Spotto Bench PRess 3x5
* Face Pulls 4x10
* Cable Front rope raise 4x10
Sun: Rest
All done with an RPE of 7-8.
* are supersets.
Running this for 12 weeks with a de-load on week 5.
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Too lazy to write everything out but I'm doing an upper/lower split work has ****ed my schedule up so I'm lifting 2-3 times a week. Was doing 4-5 days previously