I’ve been training for almost three years, the first two years i did mostly bodyweight style exercises/ complex work. I’ve been trying to get bigger and stronger in the past year, but I haven’t gotten the results I want. My main focus is strength but I’d like to get size as well.
I usually get around 2500 calories per day, my diet is kind of dirty due to trying to get weight, and i get around 150 g of protein per day. I also take one multivitamin per day which contains (pretty much) 100% of every “necessary” vitamin and mineral. I’m 6’ and weigh about 175 lbs with a low body fat percentage. I did 5/3/1 for about 8 months but now am looking to train with more volume.
Here’s the program I’ve been thinking of running, it’s somewhat a bastardized Texas method but I’m wondering if it could be effective.
Day 1 (Push)
Overhead Press (Standing) 5x5 at 90% 5RM
Dumbbell Chest Press 5x5 at 90% 5RM
3x10 Front and Lateral Raises
Day 2 (Pull)
5x Pullups, I use the Recon Ron program
5x5 Power Cleans 5x5 at 90% 5RM
3xMax Chin ups
3x10 Face Pulls
Day 3 (Legs/Core)
Squat 5x5 at 90% 5RM
Deadlift 5x5 at 90% 5RM
Thanks for the advice