Deadlift - 5x3-5 (ss: Hanging Leg Raises or Ab Wheel or Planks - 50 reps total)
Front Squat - 4x6-8 (ss: DB RDL - 4x10-12)
DB Lunges - 4x12-15 (ss: Back Ext - 4x10-15)
OH Press - 5x4-6 (ss: Chin-Ups - 50 total reps)
DB Incline Press - 4x8-12 (ss: Rows - 5x10-12)
Dips - 4x15-20 (ss: Curls, Band Pull Aparts - 100 reps)
Back Squat - 5x6-8 (ss: Hanging Leg Raises or Ab Wheel or Planks - 50 reps total)
RDL - 4x10-12 (ss: DB Bulgarian Split Squat - 4x10-12 or Goblet Squat)
GHR/Leg Curls - 4x12-15 (ss: Back Ext - 4x12-15)
Bench Press - 5x4-6 (ss: Pull-Ups - 50 total reps)
DB OH Press - 4x8-12 (ss: Rows - 5x10-12)
Push Ups - 4xMax (ss: Curls, Face Pulls - 100 reps)
We use double progression. So for example if a lift says 5x4-6. This means you can only add weight when you are able to hit 5x6 on lift 2 workouts in a row. Then for upper body you add 5lbs, for lower body add 10lbs. I say two workouts in a row to ENSURE that you can actually lift it and just didn’t have one good day. We are trying to build long term strength here.
90 seconds on everything. You don’t get to rest 2 minutes sorry. You go from Press to Chin-Up to 90s rest, and then back to Press again.
You have to do HARD conditioning 2 days a week. This means go for a run, push the prowler hard, do some strongman stuff, do something that really sucks! Doesn’t matter when just get the job done. I would suggest on Wednesday you do an active recovery session so you are primed for the squat day. Personally I would do them on the lower days.
I’ve setup the superset in a way where you should be able to do them no matter what gym it is. You can always swap out exercises but it should be doable. For example deadlift and leg raises. You can always find a bar to do that!
Actually man I worked out the last 3 years in busy commercial gym 90% of the lol. I workout (even though I have a home gym too lol) at a 24 Hour Fitness Active. I go in the mornings now so now I have no problem, but even when I worked out in the evenings you can make it work. I would never suggest doing supersets where you need 2 barbells, but grabbing some DBs or walking over the dip/chin station between sets should be no problem. I’ve never had a problem. The only hard part during the busy times is getting the rack or bench initially haha.
Only other things that jump out biggest are, I’d plug in lateral raises instead of DB overhead press. Makes little sense doubling-up on shoulder presses within one workout and there’s zero wrong with giving side delts direct attention as they’re not significantly worked by other exercises.
Also, I’d consider calling a more generalized “Workout 1, Workout 2, Workout 3, Workout 4” to make it more adaptable to training two, three, or four days a week. Just run them in order, however many times the lifter trains through the week.
I do feel like the lats are a bit neglected and should occupy a main exercise besides all the pressing - have DB rows or chest supported rows as a main exercise instead of a superset one. Besides that, and even if that wasn’t the case, following this program would definitely get any person strong as shit.
Oh for sure man! I made it like this because I know GUYS love pressing lol, so at least if they are supersetting all their pressing with pulling, they won’t fuck up their shoulders because of a weak back! I honestly would drop the face pulls, band pull aparts and just do more rows if I was to run it. But for sure man, I already have 3 people on this program and the 2 guys been running it for 9 months with minimal changes and they got much stronger and bigger. The girl is 5 weeks in and she loves it. Told my wife how her ass and thighs have already gotten thicker in 5 weeks lol. Told my wife not skipping out on legs will do that for you!