T Nation

Looking for 1A Type Program Feedback


#1

Hey Coach,
Figured with enough tinkering I could elicit some feedback. Do you have any thoughts? Here’s my attempt at a 2-a-day, 6 day per week, push/pull/lower split.

Periodization for lifts listed without set/rep written:
WEEK 1: 5x5
WEEK 2: 5x4
WEEK 3: 5x3
DELOAD: ramp up to 3RM (alternate movement)
WEEK 5: ramp up to 5RM
WEEK 6: ramp up to 3RM
WEEK 7: ramp up to 2RM
DELOAD: ramp up to 2RM (alternate movement)
WEEK 9: ramp up to 3RM
WEEK 10: ramp up to 2RM
DELOAD: ramp up to 1RM (alternate movement)
WEEK 12: ramp up to 1RM

MONDAY

AM
Push Press
Bench: 5x5
Dips: 7/5/3 Waves

PM
DB OHP: 4x6
DB Bench: 4x6
Tricep Pushdown: 3x6, 1x6+4RP

TUESDAY

AM
SGHP: 5x3 Clusters
SG Rack Pulls
Chins: 3/2/1 Waves

PM
Curls: 7/5/3 Waves
Hammer Curl: 3x6, 1x6+4RP
Prone Incline Concentration Curls: 2x20

WEDNESDAY

AM
Squat
Power Clean: 5x3 Clusters

PM
GHR: 3xAMRAP
Leg Extensions: 3x6, 1x6+4RP
Abs

THURSDAY

AM
Push Press: 5x3 Clusters
Bench
Dips: 7/5/3 Waves

PM
Behind the Neck Press: 4x6
DB Incline Flys: 4x6
Tricep Pushdown: 3x6, 1x6+4RP

FRIDAY

AM
SGHP
Neutral-Grip Pull-Ups: 3/2/1 Waves
Chest-Supported DB Rows: 4x6 @80%

PM
Curls: 7/5/3 Waves
Hammer Curl: 3x6, 1x6+4RP
Prone Incline Concentration Curls: 2x20

SATURDAY

AM
Squat
Sumo DL

PM
1 Leg Split Squat: 4x6
Leg Extensions: 3x6, 1x6+4RP
Abs