intermediate as in i can squat and dl a little over 2x bw and have a few yrs experience but nowhere near advanced (meaning gaining slow as hell).
i’ve done rippetoe and texas and made my own junk because of a crap training schedule. summer is coming around and i’d like to know what are the top strength programs for either 3day or 4day per week.
i’ve heard of starrs 5x5, wendlers 531, ws4sb, sheiko, and a few less known ones.
Once again this all gets down to what you want to accomplish. You have to look at your goals and see what you’re trying to do and what training program will get you there. Above all, it has to be something you enjoy doing, or else you will not do it or only do it half assed. This is my little cheat sheet of the different programs:
If you have a lot of time to train and ability to recover: Sheiko
If you want to powerlift competitively: Westside
If you want to be “cock strong”: Wendler’s 5/3/1 (a direct quote from him)
If you want to be strong and be a bodybuilder: DC
Any of these can be done for 3 or 4 days a week, with the possible exception or Sheiko. This is just my opinion, so take it for what it’s worth. If you choose a program tho, stick with it and don’t try to bastardize it or mesh two or three together. Programs are written the way they are and work for a reason.
Hope this was helpful and best of luck to you!