Throughout my training, all my routines have always been geared towards bodybuilding. I figured since my strength absolutely sucks (big 3 of 740), as I increase my strength, it will be easier to stack on some quality muscle, which really is what I'm looking to do in the long run. So HERE is where I got my template from.
So here it is:
Monday- Upper body
ME lift: Flat barbell press - Work up to a max set of 3-5 reps
Supplemental lift: Incline dumbbell press - 3-4 sets of 6-10 reps
Horizontal row: Yates row - 4 sets of 10-15 reps
Rear delt/Upper back: BOL - 2-3 sets of 12-15 reps
Abdominals: Weighted reverse crunches off chin bar - 3-4 sets of 8-15 reps
Wednesday- Lower body
ME lift: Box squat - work up to a max set of 5 reps
Unilateral movement: Bulgarian split squat - 3-4 sets of 8-15 reps
Hamstring/Posterior chain movement: Glute-ham raises - 3-4 sets of 6-10 reps
Grip training: Barbell static holds - 3 sets of timed reps
Friday- DE Upper body
RE lift: Dips - 3 sets of max reps (60 sec rest between sets)
Supplemental lift: JM press - 3-4 sets of 5-10 reps
Vertical pulling: Chins - 4 sets of 8-12 reps
Medial delt or trap: Dumbbell shoulder press - 3 sets of 10-15 reps
Elbow flexion: Hammer curls - 3 sets of 8-10 reps
Abdominal circuit training
My goal is probably the same as 80% of everyone else on this site; to increase my strength and size. But I think I'll concentrate more on strength for the next little bit (6 months) only because, like I stated before, I feel it will be easier to add muscle when I'm stronger. Make sense?
1) How does the program look overall?
2) I'm wondering why I can't use a back squat for my lower body ME day. It never gave me that option. Is there a reason for this? Is this program suppose to be geared towards lifts that will support your big 3?
3) Can I afford to add in extra work on off days being that I'm only training 3 days a week? If so, what can I add? I typically take a while to recover especially my hams, lower back, chest, tris and lats. They can take anywhere from 3-5 days. I noticed there's no direct calf work being done. I may add this to Saturday or something.
Thanks a lot in advance.