Well here’s what I’ve come up with. I decided to make this higher volume than what Ive done in the past because I’ve found that the more work I do, the bigger my appetite gets, and the bigger I will get. Note that the first compound movement will follow the following set/rep scheme from week to week:
week 1: 5x5
week 2: 4x4
week 3: 3x3
week 4: 2x2
week 5: deload
Monday:
Squat 5x5
Powerclean 5x3
GHR-5x6-8
Leg Press Calves 5x20
Tuesday:
Bench 5x5
Incline Dumbell 4x8-10
Flat Dumbell 4x8-10
Weighted Dips 4x5-8
Thursday:
Deadlift 5x5
Close Neutral Grip Lat Pulldown 4x8
Straight Arm Press Down 4x8
Cable Row 4x8
Pull Ups 50 throughout the workout
Friday:
Standing Overhead Press 5x5
Seated Dumbell Press 4x8
Side Raise 4x12
Rear Delt Machine 4x12
Many will probably recommend 5/3/1. However, I only have 3-4 months of lifting before I start football practice. I would like to save 5/3/1 for a time when I have about a year to dedicate to it.