I have Bulgarian squat like “warm up” only with BW. And then leg press and stiff dl. I respected fullbody suggestion “one exercise for quads and one for hamstrings”.
As I mentioned before, do you think that program "guaranteed muscle mass"is capable for me as a beginner even when I can do only 3-4 chin ups a no weight dips?
Or is it possible implemente your method 3-50 and 1x85,70% AMRAP, 50% with some full body or whole/upper/lower 3 times a week?
I know you probably, flame me out or ban me on your forum, but is this possible like that?:
Day 1) Whole body
A. Deadlift 85% x 1, 75% x AMAP, plus a 50% set
B. single leg press set 350 Method
C. Bench Press 85% x 1, 75% x AMAP, plus a 50%
D) Dumbell Row 2 sets of 8 then 2 sets of 12, as heavy as possible
E. Pulldown (any grip or handle is fine) 350 Method
F. Barbell Curl 350 Method
Day 2) Lower
A. Front Squat 85% x 1, 70% x AMAP, plus a 50% set
B. Stiff Legged Deadlift 85% x 1, 70% x AMAP (no 50% set)
C. Lunge (walking or in place) 5 sets of 10-20
Day 3) Upper
A. Overhead Press 85% x 1, 75% x AMAP, plus a 50% set
B. Weighted Dip 350 Method
C. Dumbbell Row 350 Method
D. Chin (wide, narrow, or v-bar) 5 sets of AMAP
E. Dumbbell Curl 350 Method