I based it off strong lifts.com 5x5 program and added my own stuff in. My goal is to condition and gain strength and size. Currently 220lbs at 15% BF. My numbers now are 495 deadlift, 365 squat and a 315 bench. Hoping to up everythin 70-100 pounds by the end of summer. Let me know workouts u would recommend or different ideas on it. (Those are staring numbers, every excersise gets upped 10 pounds per week and Ik I need to warm up hats just not included)
WEEK A
MONDAY- Squat 5x5/195
Bench 5x5/195
Barbell row 5x5/225
Dumbbell pullover
Hamstrings
Farmers walk
Clean and press
Tuesday- Arms, fore arms, cardio
WEDNESDAY- Squat 5x5/205
Standing military5x5/ 65
Deadlift 1x5/ 405
Pull ups
Side Delts
Rear delts
Seated military 5x5
THURSDAY- Cardio, Sled, farmers walk, box jumps
FRIDAY- Squat 5x5/215
Bench 5x5/ 205
Barbell row 5x5/ 235
Chest flys
Incline bench
Abs traps
WEEKENDS- cardio/ off
WEEK B
MONDAY- Squat 5x5/225
Standing military 5x5/ 75
Deadlift 1x5/415
Pull-ups
Side and rear delts
Seated military
TUESDAY- arms, fore arms and cardio
WEDNESDAY- Squat 5x5/235
Bench 5x5/215
Barbell row 5x5/245
Pin press
Hamstrings
Farmers walk
THURSDAY- cardio, sled, farmers walk, box jumps
FRIDAY- Squat 5x5/245
Standing military 5x5/ 85
Deadlift 1x5/415
Upper back
Behind the neck press
Traps abs
Clean and press