Quote Originally Posted by PistolPete_1999 View Post
Hi Tom,

Thank you for your information. It's different from what I thought. You wrote down some examples using different variations, and I find it little hard for me to come up with a program on my own.

It would be great if you could come up with a program for me and newbies that can benefit from this since this program is different weekly with bodyparts/speed change ups.

I'd be happy to give you additional information about myself if that would help you write up a more solid program.

And again thank you for all your help!

Pete
Pete,

Here is the template from the 'Strongman Training for Maximum Hypertrophy' program:

PHASE 1

Week 1:
Monday – Chest / Triceps / Shoulders
Tuesday – Lower Body / Squat
Focus (Front or Back), Deadlift
Accessory (SLDL or Deficit)
Wednesday - Rest
Thursday – Back / Biceps
Friday - Rest
Saturday – *Strongman (Volume)
Sunday - Rest

Week 2:
Monday – Chest / Triceps / Shoulders
Tuesday – Lower Body / Deadlift
Focus (Rack Pull, Standard),
Squat Accessory (Front, Box)
Wednesday - Rest
Thursday – Back / Biceps
Friday - Rest
Saturday – **Strongman (Speed)
Sunday - Rest

Week 3
Monday – Chest / Back
Tuesday – Lower Body / Speed –
Power Cleans, Jump Squats, Power or
Hang Snatch
Wednesday - Rest
Thursday – Biceps / Triceps / Shoulders
Friday - Rest
Saturday – ***Strongman (Power)
Sunday - Rest

Week 4
Monday – Chest / Triceps / Shoulders
Tuesday – Lower Body / Squat
Focus (Front or Back), Deadlift
Accessory (SLDL or Deficit)
Wednesday - Rest
Thursday – Back / Biceps
Friday - Rest
Saturday – *Strongman (Volume)
Sunday - Rest

PHASE 2

Repeat training sessions from weeks one, two, and three.

Week 5 = Week 1 Workout
Week 6 = Week 2 Workout
Week 7 = Week 3 Workout
Week 8 (DELOAD)

Active recovery activities can be performed such as stretching, walking, swimming, or cycling. Make sure to get plenty of rest and consume an ample amount of protein.

A Word on Progression

As with any program, the goal is to make progressive increases from week to week by increasing volume, weight, reps, or decreasing the time in which the workout is completed. One effective way to make progress is a dual-progression program alternating between volume objectives and power objectives from week to week and constantly aiming to break previous PRs.

For example, an athlete with a 350 lb 1RM incline press might do 225-250 lbs for max reps one week (aiming for 15+) and then try to improve his 3 RM the following week (315+ lbs). This approach will provide further balance of strength, hypertrophy, and conditioning, which is a theme of this program.


Gym Training Information:

Here is what I would recommend for a typical gym training session:

Gym Training Workout:
- Warmup (Low Intensity) 4-8 Sets
- Primary Movement (Heavy / High Intensity) 1-3 Sets
- Superset [Primary/Accessory] (Moderate-High Intensity) 2 Sets
- Accessory Work [1-3 exercises] 5-10 Sets

Primary Movements:

Chest / Shoulders / Triceps:
- Incline Barbell Press
- Incline Dumbbell Press
- Close Grip Bench Press
- Dumbbell Bench Press
- Decline Barbell Press

Lower Body:
- Front Squat
- Deadlift
- Squat
- Deadlift Variations (rack pull, etc.)

Back / Biceps:
- Chins or Weighted Chins
- Dumbbell Rows
- Barbell Rows

Secondary Movements:

Chest / Shoulders / Triceps:
- Standing Military Press
- Weighted Dips
- Overhead BB Extensions (Triceps)
- Seated DB Military Press
- Flyes

Lower Body:
- Squat & Squat Variations
- Deadlift Variations
- Cleans
- Walking or Standing Lunges
- Weighted Step-Up's
- High rep machine work.

Back/Biceps:
- Hammer Strength Machines
- V-Bar Pulldowns or Rows
- High Pulls
- Underhand BB Rows
- Hammer Curls
- Barbell Curls
- Dumbbell Curls
- Preacher Curls

Specific workouts would depend on that specific individual's background and goals.