Here’s a program I created after reading CT’s ‘Specialization Zone’
A) ATG Back Squats 53-5 (120s)
B) Romanian Deadlift 46-8 (90s)
C) Leg Press OR Bulgarian Squats 4*6-8 (90s)
A) Bentover BB Row 46-8 (120s)
B) Bench Press 46-8 (120s)
C) Pull-Ups 38-12 (60s)
D) Standing BB Press OR Hammer Strength Shoulder Press 38-12 (90s)
E) Skull Crushers 38-12 (60s)
F) BB Curl 38-12 (60s)
A) Leg Press OR Bulgarian Squats 46-8 (90s)
B) ATG Front Squats 38-12 (60s)
C) Unilateral leg curls 3*12-15 (45s)
A1) ATG Back Squats 6-8 reps
A2) SLDL 8-12 reps
A3) BB Lunge 12-15 reps
3 minutes rest/3 triple sets
I’m debating wether I should implement this program, redo one that focuses on hams/calfs, or just stick to something simple.
Any advice is welcome, thanks.
Edit: I was planning on cycling carbs and having three high days for leg training.[/quote]
your rest periods look messed up…
"A) ATG Back Squats 5*3-5 (120s) "
120s for a 3-5 is not the best idea… especially for a 3… but whatever.