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Best Program to 1 Plate OHP, 2 Plate Bench, 3 Plate Squat, 4 Plate DL?

#1

Best program to reach those in the shortest amount of time? Lifting 3 times a week while getting some good mass on… need lots of opinions since its mostly to test new programs on my clients and get them strong fast

#2

Any program will get the average male to this point if they attack it with intensity. It would be harder for a woman to get to a 1 plate OHP and a 2 plate bench, but it’s certainly possible with the right mindset.

That aside, anything can work. 5x5, 10x3, 4x8, 5/3/1, 5/4/3/2/1, anything. Getting strong fast isn’t really a thing unless you’re genetically built to get strong fast. And even then, for the average person it’s not really a good idea to peak up and “get strong fast” in terms of 1RM. I’d look more at seeing how to get these numbers for 3-5 reps versus a single one.

Also, why is it important that they get strong fast? If they start from zero training, a 3 day a week program with some running or conditioning mixed in is going to yield massive results if they want it bad enough and push hard.

#3

Those are all pretty low numbers. As a total newbie I got those stupid quick just doing 5x5 sets on squat bench and dead and 3x10 on OHP.

#4

Lots of steroids.

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