One of my friends I go to the gym with is starting to take things a bit more seriously and wants advice on what to do. I wanted to help but I don’t think I’m qualified so I wondered if anyone else could.
At the minute he comes with me and basically does whatever I do for as many sets as me with whatever weights and reps he feels like. He’s only really interested in increasing his bench press and getting bigger. I’ve convinced him to squat and he’s just recently started overhead pressing but he really doesn’t like deadlifts so they’re out. Strength wise bench is around 50-60kg, squat is about 10kg higher and overhead press is around 30-40kg. He weighs about 70kg and is about 6’ tall.
The only thing I could think of so far was WS4SB with squats only for lower body.