Alright, so I need some program advice. I started lifting and eating big about 6 months ago (for Jeet Kune Do and also to look good for acting) and in the first 3 months I put on 21 lbs with little to no fat gain (from 122 lbs to 143 lbs @ 5’6 and about 5% BF). Obviously my strength increased as well and my lifts improved. Though by no means impressive, they currently are as follows:

Squat - 165 x 3

Bench - 155 x 5

Row - 115 x 5

Deadlift - 225 x 3

M. Press - 95 x 5

Pullup - 20 x 5

Not sure what they were to start with but it wasn’t good. Anyway, for the past 3 months, I haven’t made any gains (size or strength) and I’ve decided to alter my program a bit. Monday and Wednesday will look like this:

Monday

1)squat - 2 x 5, 3 x 3

2A)bench - 5 x 5

2B)row - 5 x 5

3)bulgarian split squat - 3 x 8

4)romanian deadlift - 3 x 8

5A)leg lowering - 3 x 8

5B) sb crunch(w/ weight plate) - 3 x 8

5C) saxon side bends - 3 x 8

5D) r. twist(w/ weight plate) - 3 x 8

6A) bw dip - 3 x 10

6B) bw chinup - 3 x 5

Wednesday

1)deadlift - 2 x 5, 3 x 3

2A)m. press - 5 x 5

2B)pull-up - 5 x 5

3)pistol - 3 x 8

4)good morning - 3 x 8

5A)leg lowering - 3 x 8

5B) sb crunch(w/ weight plate) - 3 x 8

5C) saxon side bends - 3 x 8

5D) r. twist(w/ weight plate) - 3 x 8

6A) bw plyo-push-up - 3 x 10

6B) bw inverted row - 3 x 5

Friday’s where I need the advice. I want to make it a repetition day, but I don’t know how I should set it up (ie, exercise selection, placement, etc.). Can anyone help me out?

Also, I recently started sprinting and I was hoping someone could outline a good beginner sprinting program for me for Tuesday, Thursday, Saturday. I’m not a complete beginner as I’ve been running intervals at a pretty high intensity 3x a week for about 10 months now, but I am new to straight sprinting. Thanks for any help!