T Nation

Looking For a Program


#1

I just bought a standard 300 lb Olympic plate set with the 7' barbell and also a bench and uprights that will facilitate squats. I'm looking for a proven strength and hypertrophy program that doesn't include overhead or explosive lifts. I don't have spatial clearance in my training room. No, I can't move my equipment around. I am on a right schedule and I need something that will work given my limitations. Hope you can be of help.


#2

Any strength program will work. 5x5, 5/3/1, or the myriad of others out there. Do some Google searching, or use the search box here. A lot of information out there.

If the program you like has overhead pressing and/or explosive lifts, just don’t do them. You could add in something you would like to do instead-- be creative, but smart. It really doesn’t matter, you’ll get better with whatever you choose if you stick with it, I am sure. You can still use the programs and their basic principles even though you cannot use all of the exercises intended by the author.

Look into 5/3/1 by Jim Wendler, I think that would be an easy set up for you and a great book to read as well.


#3

Johnny Candito has really nice free programs with linear progression. The strength/ hypertrophy - program might interest you. If I remember correctly it only features seated dumbbell pressing.

In general you could replace OHP with seated press or Z-presses (seated on the ground with legs in front).


#4

Powerliftingtowin. Proven to work, no OHP, no explosive lifts.

You can also substitute OHP for incline bench in most programs (as most programs are strangely light on for bench volume)