Is This Program Effective?

Bigger Stronger Leaner Powerlifting & Strength Sports
1

I’ve designed this program to gain some pounds of muscle before i’ll start again to powerlift. Anything to add?

Thank you, Jon

Week 1 Structural no. 1 High Volume / Low Intensity between 60 and 70 % of 1RM
Day 1

A1 Squat 4x8 *Post fatigue superset
A2 Leg extension 4x8
B1Crunches 4x10 *Post fatigue superset
B2 Leg Raises 4x10
C1 Good Morning 2x15 *Post fatigue superset
C2 Leg curl 2x15
Volume: 204 60 sec rest

Day 2

A1 Decline Db press 3X10
A2 Dips Med stance 3x10
B1 Hammer Curl 3x10 *Post fatigue superset
B2 Push Up 3x10
C1 Fly 3x10
C2 Tri’s extension 2x15
Volume : 180 60 secs rest

Day 3

A1 Good Morning 2x12
A2 Pull Up Max
B1 Face Pull 3x10
B2 Powerclean 10x2
C1 Hanging Pikes 2x10 Volume : +/- 125 60 secs rest

Day 4

A1Deadlift 3x8 *Cluster: Reps/Pause
B1 Db Military Press 3x10
B2 Rear Delt Raises 3x12
B3 Front Raises 3x15
Volume : 135 60 secs rest

				Weekly volume: 644

Week 2 Structural no.2 Mod Intensity/mod volume between 70-80% of 1RM

Day 1

Squat 4x8
Crunches 4x6
Good Morning 4x6
Seated Calf Raises 4x8
Volume : 112

Day 2

Incline DB press 4x6
Dips Lest?s 3x8
Chins Up Lest?s 4x6
Close Grip Bench Press 4x6
Volume : 96

Day 3

Pulls Up 8x4
Babrbell Row 4x6
Shrug 3x5 *Tempo 151
Hanging Pikes 4x8
Volume : 111

Day 4

Deadlift 5x5
Military press 5x5
Lateral Raises 3x8
Front Raises 3x8
Volume : 98

				Weekly Volume: 417

Week Three Strength Focused load between 80-95% for ME

Day 1

Upper Body
Heavy bench press 10x2
Skull Crusher 2x8
cable push down 3x8

Day 2
Lower Body Maximal Effort
Squat Work Up
Speed DL(50 % max) 10x3 LIFT FAST
Glute Ham Raise 2x8

Day 3

Upper Body Dynamic effort
Db press 4x6
Tri’s extension 3x8
Rotator cuff work 3x15
Pulldown 2x8
Day 4

Lower Body dynamic effort
Deadlift 10x3
Squat 10x3
Leg extension 3x8

Week 4 Structural no. 1 High Volume / Low Intensity between 60 and 70 % of 1RM
Day 1

A1 Squat 4x8 *Post fatigue superset
A2 Leg extension 4x8
B1Crunches 4x10 *Post fatigue superset
B2 Leg Raises 4x10
C1 Good Morning 2x15 *Post fatigue superset
C2 Leg curl 2x15
Volume: 204 60 sec rest
Day 2

A1 Decline Db press 3X10
A2 Dips Med stance 3x10
B1 Hammer Curl 3x10 *Post fatigue superset
B2 Push Up 3x10
C1 Fly 3x10
C2 Tri’s extension 2x15
Volume : 180 60 secs rest
Day 3

A1 Good Morning 2x12
A2 Pull Up Max
B1 Face Pull 3x10
B2 Powerclean 10x2
C1 Hanging Pikes 2x10 Volume : +/- 125 60 secs rest

Day 4

A1Deadlift 3x8 *Cluster: Reps/Pause
B1 Db Military Press 3x10
B2 Rear Delt Raises 3x12
B3 Front Raises 3x15
Volume : 135 60 secs rest

				Weekly volume: 644

Week 5 Structural no.2 Mod Intensity/mod volume between 70-80% of 1RM

Day 1

Squat 4x8
Crunches 4x6
Good Morning 4x6
Seated Calf Raises 4x8
Volume : 112

Day 2

Incline DB press 4x6
Dips Lest?s 3x8
Chins Up Lest?s 4x6
Close Grip Bench Press 4x6
Volume : 96

Day 3

Pulls Up 8x4
Babrbell Row 4x6
Shrug 3x5 *Tempo 151
Hanging Pikes 4x8
Volume : 111

Day 4

Deadlift 5x5
Military press 5x5
Lateral Raises 3x8
Front Raises 3x8
Volume : 98

				Weekly Volume: 417

Week 6 Strength Focused load between 80-95% for ME

Day 1

Upper Body
Heavy bench press 10x2
Skull Crusher 2x8
cable push down 3x8

Day 2
Lower Body Maximal Effort
Squat Work Up
Speed DL(50 % max) 10x3 LIFT FAST
Glute Ham Raise 2x8

Day 3

Upper Body Dynamic effort
Db press 4x6
Tri’s extension 3x8
Rotator cuff work 3x15
Pulldown 2x8
Day 4

Lower Body dynamic effort
Deadlift 10x3
Squat 10x3
Leg extension 3x8

2

BUMP!

3

My comments are marked with **** preceeding them - quoting each section would be a pain in the ass :slight_smile:

[quote]Jonathansucks wrote:
I’ve designed this program to gain some pounds of muscle before i’ll start again to powerlift. Anything to add?

Thank you, Jon

Week 1 Structural no. 1 High Volume / Low Intensity between 60 and 70 % of 1RM
Day 1

A1 Squat 4x8 *Post fatigue superset
A2 Leg extension 4x8
B1Crunches 4x10 *Post fatigue superset
B2 Leg Raises 4x10
C1 Good Morning 2x15 *Post fatigue superset
C2 Leg curl 2x15
Volume: 204 60 sec rest

Day 2

A1 Decline Db press 3X10
A2 Dips Med stance 3x10
B1 Hammer Curl 3x10 *Post fatigue superset
B2 Push Up 3x10
C1 Fly 3x10
C2 Tri’s extension 2x15
Volume : 180 60 secs rest

Day 3

A1 Good Morning 2x12
A2 Pull Up Max

**** How many can you do? A jumpstretch style band hooked around the knees is a great way to get a few more reps if necessary.

B1 Face Pull 3x10
B2 Powerclean 10x2

**** Why powercleans in a structural phase? I guess I should ask how you’re defining structural phase for the purposes of this program, too.

C1 Hanging Pikes 2x10

**** Are these for abdominal development or hip flexor development? I’d go with something more “purely” abs in a foundational phase, like prestretched crunches or slight decline reverse crunches.

Day 4

A1Deadlift 3x8 *Cluster: Reps/Pause
B1 Db Military Press 3x10
B2 Rear Delt Raises 3x12
B3 Front Raises 3x15

**** I’d drop the front raises and do lateral, you’re already getting a lot of anterior delt work through the other pressing.

**** Adding a true lower back exercise in this phase would be a good idea as well - back extensions on a GHR for instance with your legs bent and braced. Easier to identify and/or correct a weakness this way, as the hips can overcompensate in GM’s and the like.

Week 2 Structural no.2 Mod Intensity/mod volume between 70-80% of 1RM

Day 1

Squat 4x8

****What kind of squats?

Crunches 4x6
Good Morning 4x6
Seated Calf Raises 4x8

Day 2

Incline DB press 4x6
Dips Lest?s 3x8
Chins Up Lest?s 4x6
Close Grip Bench Press 4x6
****You should consider using one or two more back movements in the horizontal plane, like chest supported rows or bent over DB rows. Nothing wrong with chins and the like, just a little more balanced with all the pressing.

Day 3

Pulls Up 8x4
Babrbell Row 4x6
Shrug 3x5 *Tempo 151
Hanging Pikes 4x8
Volume : 111

Day 4

Deadlift 5x5
Military press 5x5
Lateral Raises 3x8
Front Raises 3x8
Volume : 98

				Weekly Volume: 417

Week Three Strength Focused load between 80-95% for ME

Day 1

Upper Body
Heavy bench press 10x2
Skull Crusher 2x8

****I’d drop these, doing sets of 8 reps of anything isn’t in line with the goals of this phase. Close grips, board presses, or pin lockouts for 3-4 reps would serve you better.

cable push down 3x8

****good for prehab, though I’d bump the reps up to 12-15

Day 2
Lower Body Maximal Effort
Squat Work Up

****Work up how?

Speed DL(50 % max) 10x3 LIFT FAST

****Well I’d hope :slight_smile: Are you using bands/chains here?

Glute Ham Raise 2x8

****I’d use these as hamstring prehab, 3 sets of 12-15 if you can. If that many is really tough, use a little arm assistance on what would be the difficult reps.

Day 3

Upper Body Dynamic effort
Db press 4x6

****DB press as dynamic work? I guess it can work if you use around %70 of your DB max and use compensatory acceleration, though it’d be hard to use accomodating resistance

Tri’s extension 3x8

****Again, not really useful for building the strength to lift heavy weights. Floor press for 5x5 or something like it would work better.

Rotator cuff work 3x15

Pulldown 2x8

****I’d go horizontal, fewer reps, and more sets. You’ve already done a lot of high-rep back work leading up to this point. Time to build the limit strength to match the pressing muscles.

Day 4

Lower Body dynamic effort
Deadlift 10x3
Squat 10x3

****That looks like a lot of volume for explosive work. If you can handle it, great, but be sure to terminate all dynamic work when your lifts start to slow down.

Leg extension 3x8

****Not a fan of these for max strength work, I’d drop them for split squats. Also, no ab work this period? I’d do some as part of the warmup just to make sure they’re firing correctly.

Week 4 Structural no. 1 High Volume / Low Intensity between 60 and 70 % of 1RM
Day 1

A1 Squat 4x8 *Post fatigue superset
A2 Leg extension 4x8

**** I’d do lunges or split squats here, more useful

B1Crunches 4x10 *Post fatigue superset
B2 Leg Raises 4x10

****This goes for earlier phases, too - you need some oblique-dominant movements in here, like sidebends and Russian Twists.

C1 Good Morning 2x15 *Post fatigue superset
C2 Leg curl 2x15

A1 Decline Db press 3X10
A2 Dips Med stance 3x10
B1 Hammer Curl 3x10 *Post fatigue superset
B2 Push Up 3x10

**** How do hammer curls relate to pushup fatigue other than shoulder joint stability issues? Not sure where you’re going with this pairing.

C1 Fly 3x10
C2 Tri’s extension 2x15
Day 3

A1 Good Morning 2x12
A2 Pull Up Max
B1 Face Pull 3x10
B2 Powerclean 10x2

****Same question as before

C1 Hanging Pikes 2x10

**** See above

Day 4

A1Deadlift 3x8 *Cluster: Reps/Pause
B1 Db Military Press 3x10
B2 Rear Delt Raises 3x12
B3 Front Raises 3x15
****Lateral raise again

Week 5 Structural no.2 Mod Intensity/mod volume between 70-80% of 1RM

Day 1

Squat 4x8
Crunches 4x6
Good Morning 4x6
Seated Calf Raises 4x8
****I’d do crunches either first or after goodmornings, depending on how your ab strength compares to your hip/back strength.

Day 2

Incline DB press 4x6
Dips Lest?s 3x8
Chins Up Lest?s 4x6
Close Grip Bench Press 4x6
Volume : 96

Day 3

Pulls Up 8x4
Babrbell Row 4x6
Shrug 3x5 *Tempo 151
Hanging Pikes 4x8
Volume : 111

Day 4

Deadlift 5x5
Military press 5x5
Lateral Raises 3x8
Front Raises 3x8
Volume : 98

				Weekly Volume: 417

Week 6 Strength Focused load between 80-95% for ME

Day 1

Upper Body
Heavy bench press 10x2
Skull Crusher 2x8
cable push down 3x8

Day 2
Lower Body Maximal Effort
Squat Work Up
Speed DL(50 % max) 10x3 LIFT FAST
Glute Ham Raise 2x8

Day 3

Upper Body Dynamic effort
Db press 4x6
Tri’s extension 3x8
Rotator cuff work 3x15
Pulldown 2x8
Day 4

Lower Body dynamic effort
Deadlift 10x3
Squat 10x3
Leg extension 3x8
[/quote]

The rest from my last comment on would be the same comments as before. Overall, pretty darn good design. Feel free to ask for any clarifications or tell me if I’m an idiot on any of the points :slight_smile:

-Dan

4

**** Why powercleans in a structural phase? I guess I should ask how you’re defining structural phase for the purposes of this program, too.

Powerclean is a great upperback builder.

C1 Hanging Pikes 2x10

**** Are these for abdominal development or hip flexor development? I’d go with something more “purely” abs in a foundational phase, like prestretched crunches or slight decline reverse crunches.

I’ve found that hanging pikes give a great results for the hip flexor and the abs.

**** Adding a true lower back exercise in this phase would be a good idea as well - back extensions on a GHR for instance with your legs bent and braced. Easier to identify and/or correct a weakness this way, as the hips can overcompensate in GM’s and the like.

I’am pretty weak in the hips , but my lower back is kinda stronger.

Squat 4x8

****What kind of squats?

Semi wide stance

Skull Crusher 2x8

****I’d drop these, doing sets of 8 reps of anything isn’t in line with the goals of this phase. Close grips, board presses, or pin lockouts for 3-4 reps would serve you better.

Acessory lift . My tri’s suck big time.

Day 2
Lower Body Maximal Effort
Squat Work Up

****Work up how?

1 to 3 reps max around 375 to 420

Db press 4x6

****DB press as dynamic work? I guess it can work if you use around %70 of your DB max and use compensatory acceleration, though it’d be hard to use accomodating resistance

Benching is killing my shoulder . I can bench like every once a week not more.

Leg extension 3x8

****Not a fan of these for max strength work, I’d drop them for split squats. Also, no ab work this period? I’d do some as part of the warmup just to make sure they’re firing correctly.

It was an error

B1Crunches 4x10 *Post fatigue superset
B2 Leg Raises 4x10

****This goes for earlier phases, too - you need some oblique-dominant movements in here, like sidebends and Russian Twists

Error two, i copy and paste the first version of the program, anyway it as SIDE bend here

**** How do hammer curls relate to pushup fatigue other than shoulder joint stability issues? Not sure where you’re going with this pairing.

So you were supposed to read : Close grip push ups,

Thank you helping me