T Nation

Evaluate/ Help Tweak My Program?

Hey guys,

I have been working to develop a good program for lifting for this summer when i roll from a weight loss to more of a strength/muscle gain period. After reading alot of articles and based around the concepts in CT’s program creation threads i came up with the following schedule.

I know that effort and consistency> programing but i get pretty obsessive about this stuff and would just like to make sure i know i am going in with a solid plan i can work with for a number of weeks and progress on.

Split: Pull 1-Push 1-Legs 1-Off pull 2-push 2- legs 2 â?? off â?? repeat
Each Off day: 30-60 Mins steady state fasted 135-145 HR
20-30 Mins HIIT training on Pull day 1 and 2

Pull 1: Muscles: Upper Back, Lower Back, Biceps, Abs, Rear Delt
a) Dead-lift (Over-Under clean grip) 2x feeler set 5x5 working sets
b) Pull-up (Over Hand Grip) 4-6 Reps Increase weight once achieving 7+ quality reps at a weight 5 sets
c) Dumbell Row-Standing 1 hand on high bench 5 rep-ramping hard squeeze at top slow descent 6-7 sets
d) SS: Standing Barbell Curl 6 rep Ramping, Rope Crunches Middle, Side, Side 12/8 Reps 5 sets
e) SS: Incline DB Curl 8 rep ramping, Rear delt raises chest on bench 8 rep ramping 5 sets

Push 1: Muscles: Medial/front delts, chest, triceps
a) Flat Bench Press 3 rep ramping 6-8 sets
b) Seated BB Military 5 rep ramp 5 sets
c) Dips 5 rep ramp 6-8 sets
d) Decline Close grip Press 6 reps 5 sets
e) SS: Triceps Kickback 6 Reps, Lateral raises 6 reps 5 sets

Legs 1:
a) Back Squat 2x feeler 2 x ramp sets 5x5 working sets
b) DB Romanian Deadlifts 6 rep ramp 6-8 sets
c) SS: Single legged leg press (quad dominate) 8 reps ramping, Leg press calf extension 10 Reps 5 sets
d) Ham string Curl Hard squeeze, 6 reps ramping 5 sets
e) Ss: Ankle jumps holding dumbbell 3 reps, Single leg elevated calf raise Capacity ramp to 5 reps 6 sets
Pull 2: Muscles: Upper Back, Lower Back, Biceps, Abs, Rear Delt
a) Bent over Barbell Row (Overhand Grip)/Tbar Row 3 rep ramp for 3-5 sets then drop weight by 25% for 5x5
b) Pull-Up (Over Hand Grip) 4 sets: 12,10,8,6 Ramp Weight. BW MAX REPS SET
c) Seated Cable Row 5 rep ramp, 4-6 sets
d) SS: Preacher Curl Capacity Ramp to 5 reps 3-5 sets at MFP, Barbell Shrug, Capacity ramp to 6 reps 3-5 sets at MFP
e) SS: Hammer Curl 5 rep ramp, 4-6 sets, Back Hyper Extensions 6-8 reps 4-6 sets

Push 2: Muscles: Medial/front delts, chest, triceps
a) Clean and press 2x feeler, 2x ramp 5x5
b) Incline Barbell press 5 rep ramp, 6-8 sets
c) Dumbell military press 5 rep ramp 6-8 sets
d) Decline skull crusher, 6 rep ramp, 4-6 sets
e) Ss: Flat Db press 6 reps, cable fly/crossover 8 reps 4-6 sets
Legs 2:
a) Ss: BB Lunge, 5 per leg ramping 4-6 sets standing bb calf raise, 12 reps 4-6 sets
b) Front Squat 5 reps ramping 4-6 sets
c) High foot position hamstring dominate leg press 8 reps 6-8 sets
d) Seated calf raise 6 reps 6-8 sets
e) Quad extension 6 reps, hard squeeze 5 sets

If anyone is willing to give comments/suggestions/advice i would really appreciate it!
Alex

Hi judson,

I actually really like what you’ve drawn up. My only comment would be, you seem to be employing a lot of CTs principles so why not simply give I,Bodybuilder a go? it may give you the size/strength you want.

Hi judson,

I actually really like what you’ve drawn up. My only comment would be, you seem to be employing a lot of CTs principles so why not simply give I,Bodybuilder a go? it may give you the size/strength you want.

Hey jonny,

thanks for the response!
I have been debating doing IBB as written and just giving the program my all my only concern i guess is that i feel like it doesn’t have a lot of work as compared to what i am doing now i dunno i guess that really sounds stupid as i read it.

I will certainly need to consider doing IBB i should read peoples responses on it more completely.

Alex

Well i completed the first 2 phases before i started my cut and its not to be taken lightly trust me. I saw some difference in my shoulders from 4 weeks on phase 1 and my lifts went up significantly after only 2 weeks on the back phase. If you nail your diet and para-workout nutrition i feel you can only add size and strength.