For Mr. Bear et al: My Program

I’m having real trouble shortening the ‘subject’ so that it fits and still makes sense. But I guess you don’t really need to know that.

Term has finished, which means I pretty much get the gym to myself til September. With that in mind, and seeing as I’ll be working full-time and will have money for some serious eating, I’m planning to embark upon 3 months of strength work, and hopefully put on some more size at the same time. My training thus far has mainly been in the shape of Waterbury-esque full-body workouts, and so I was hoping that someone might be able to give me a few pointers.

I’m thinking along these lines:

ME bench press
ME deadlift
DB/BB incline press 4x6-10 or so
Rear delts/upper back etc 4x6-10

ME squat
Snatches/cleans/DB swings etc - emphasis on speed/power
lunges/split squats/king deadlifts etc - 4 sets
calf raises 4 sets

ME mil press/push press etc
ME chins or pullups
Dips 4x6-10
Bicep curls 4x6-10

I’m thinking about doing some HIIT on saturday, but if anyone can suggest some good supplementary lower body work (sled dragging maybe?), I’ll try that instead.
I haven’t really done any ME lifting, so next week will be finding out what I can actually do. I’ll post some before-and-after stats.
Your input is very much appreciated.


i think that looks pretty solid, but you may want to rethink the ME milt pres on fri, personally i would make it an RE press, and then maybe every 3 weeks you could swithc it to monday and make it your ME lift and make the bench(or variation) your fri RE lift.

It looks like a good workout. I would eliminate the deadlift on Monday and just make it an upper body day. I would also second gags and switch the Friday work to RE instead of ME.

Don’t try to do too much. The Westside system works, stick to a basic template and it will work for you. Look at Westside for Skinny Bastards II if you are interested in incorporating running into your program. It is by Defranco, in the articles section.