Hello first time posting on forums. I was training for a competition but got full before i could enter so now have remade my program and added in more volume and accessory lifts.
I’m 16 male 84 kg 25%ish bf and lifts are 110/82.5/157.5 and a 55 Overhead.
I’m wondering if this set up will work and is the right amount of volume.
My main goals are to increase big 4 and also add size overall.
(Note SS A means first superset/giant set SS B means second superset/giant set)
Deadlift Day
5 3 1 Deadlift
Squat Volume at 50% 5x10 Front Squats Ab Wheel going into wall for 5 sets
OHP Day
5 3 1 OHP – 90%
Bench Press 50% for 5x10 Lat Pulldown for 3x10
Farmers Walks for 50-300 steps
Dumbbell Rows 5 sets of 10-20
SS A Curls (any type) for 3x10
SS A Tricep
Rope Pushdown for 3x10
SS A Face pulls for 3x10
Squat Day
5 3 1 Squats
SS A Deadlift volume at 50% for 5x10
SS A Chins
Hanging Leg raises for 5 sets
Bench Day
5 3 1 Bench – 90% of 40 = 36
Overhead Press 50% of max for 5x10
SS A Barbell rows 3x10
SS A Close Grip Bench 3x10 SS B Curls (any type) for 3x10
SS B Lat raise3x10
SS B Face pulls for 3x10