T Nation

Basic Template for Busy Full-Time Job?

I’m busy with a full time job and just want to get as big and strong as my genetics will allow.

  1. I like to focus my training on the bench, squat, press, and deadlift.

  2. I like low volume and heavy weights

If you have time could you let me know what you think about this setup for my goals?

Monday- chest /biceps
bench press - 3x3-5
Incline - 2x 4-6
Dips- 2x4-6
Curls- 2 rest pause sets of 6-8 reps

Tuesday- Legs
Squats- 3x3-5
Front Squat- 2x4-6
GHR - 3x max reps

Thursday- Shoulders / triceps
Standing Press- 3x3-5
Seated db press- 2x4-6
Triceps extensions- 2 rest pause sets 6-8 reps

Saturday- Back
Deadlift- 3x3-5
Weighted pull up- 3x4-6
Pendlay row- 3x4-6
Shrugs- 2 rest pause sets 6-8 reps

  • The only other thing I was thinking about doing was the exact setup as the Ultimate Cluster Training 12 Week Program but just doing straight sets of 4 to 6 reps as opposed to clusters*

Thank you for your time!