I’m trying to design a new, more “traditional” routine for strength and hypertrophy.
I’m still a beginner with weight training. I’ve done Pavel’s “Power to the People” routine off and on, as my primary hobby was Brazilian jiu-jitsu and I was not looking to gain muscle mass. Now I can’t do BJJ, and I’m looking to gain a little mass and work out “for looks” for a while.
I live in a rural area, and my equipment is as follows:
Going to a commercial gym is not an option. I can use the local high school football gym if I absolutely have to, but I won’t have a spotter, and I’d prefer to design a program for home, as winters are hellish here and I don’t want to have to drive at night to get to the gym.
My current max lifts on the lifts I’ve been working on Pavel’s routine are:
Conventional DL: 300 x 1, 250 x 5
Military: 100 x 5 (no idea about 1RM)
I also enjoy doing trap bar deadlifts and shrugs but have no idea what my maxes are right now.
I’m also worried that pressing every weekday, even with low sets/reps, is messing up my left shoulder.
So, any help that can be provided for a beginning set/rep scheme, split, etc. for a home workout with an Olympic set and a trap bar would be greatly appreciated. I’m interested in cosmetics right now, but also need to stay fairly lean and flexible.
Thanks in advance for your help!