Creating My Own Program

Bigger Stronger Leaner
1

I’m trying to create my own program. My goal is size first but also strength in the main lifts. I know you say to focus on one goal but I want to see if I can do something and have some success mixing the 2.

I like intensity or HIT training more than volume training.

If you have time could you look at this and give me your feedback?
MONDAY- CHEST / BICEPS
Bench- work up to 90% for 1 rep. Then 1 set of max reps at 85% (try to improve every week)
Incline- 1 all out set of 6-8 reps plus 50% method
Dips- 1 all out set of 6-8 reps plus 50% method

Barbell Curls- 1 all out set of 6-8 reps plus 50% method
Incline Curls- 1 all out set of 6-8 reps with Rest Pause Method

TUESDAY- LEGS / ABS
Squats- Work up to 90% for 1 rep. Then 85% for max reps
RDL- 1 set of 6-8 reps plus 50% method
Front Squat- 1 set of 6-8 reps plus 50% method
Ab Wheel- Max reps

THURSDAY-SHOULDERS / TRICEPS
Press- Work up to 90% for 1 rep. Then 85% for max reps
Behind neck press- 1 all out set of 6-8 reps plus 50% method
Raises- 1 all out set of 10 reps plus Rest Pause Method
Extensions- 1 all out set of 6-8 reps plus 50% method
Pushdowns- 1 all out set of 6-8 reps plus rest pause method

FRIDAY- BACK / TRAPS
Dorian Deadlift- work up to 90% for 1 rep. Then 85% for max reps
Chin ups- 1 all out set of 6-8 reps plus 50% method
Rows- 1 all out set of 6-8 reps plus 50% method
Shrugs- 1 all out set of 10 reps plust 50% method
Upright row- 1 all out set of 10 reps plus Rest Pause Method

Ultimate goal is hypertrophy with slight emphasis on strength on main lifts.
Thanks for your time.

2

I don’t like the 90% for 1 rep then 85% for max reps. Those are too close together IMO and unless the 90% is based off of an EDM then after a while it may become too taxing.

If you want to do it that way I’d go with 85% x 1 then do back off sets of 70-75% for a few sets then an AMRAP set with it. So like 2-3 sets of 5 @ 75% then 1 set of AMRAP with the 70-75%.

I also wouldn’t do the 50% set for things like RDL’s and fronts where there’s significant axial loading.

1 Like