T Nation

Best Size/Strength Program For Intermediate Lifter?

What would you guys say the best program is for getting size and strength for an intermediate lifter?

Wk 1 start work at 50% of max for 5s. Increase weight 20lbs ea set. Stop when you get to a weight you know you won’t get 5.

Wk 2 same thing using triples

Wk 3 same thing using doubles

300lb bencher example:
Wk1 155/175/195/215/235x5 stop
Wk2 155/175/195/215/235/255x3 stop
Wk3 155/175/195/215/235/255/275x2 stop
Wk4 Bodybuilding only. Keep it light high reps.

Hit required reps each week. Don’t attempt a weight for the reps unless you know for sure you’ll get them. Start cycle over after week 4.

Extremely simple and effective. No calculator needed. Just put in the work.

2 Likes

Any program you can consistently follow, progress and recover on.

2 Likes