T Nation

My Attempt at Creating a Program

 This is my first honest attempt at creating a balanced program, i want to start fiddling with stuff so i can find out what exactly works best for me.  Until now i just follow other programs which work, but often i feel like if i spent more time figuring out whats best i could do better.  My goals are to Hypertrophy with moderate strength gain... and i want my shoulders wider and overall gain some size.  Duration at this point will be 6 weeks.

Here it is
The Shane Workout Template
Monday Sets Reps Rest
A1 Incline Press / Military Press 4 6 to 8 90s
A2 Chin-up Variation 4 6 to 8 90s
B1 Horizontal/Decline Press 4 6 to 8 90s
B2 Horizontal Pull 4 6 to 8 90s
C1 Bicep Movement 3 6 to 8 90s
C2 Tricep Movement 3 6 to 8 90s
Tuesday Sets
AM
A1 Deadlift Variation 4 6 to 8 90s
A2 Lunge / Lower Back Work 4 6 to 8 90s
B1 Abdominal Work 3 12 to 15 60s
B2 Calf Work 3 12 to 15 60s
PM
HIIT CARDIO / Complex’s
Wednesday
Off
Thursday Sets
A1 Horizontal Pull 4 6 to 8 90s
A2
Horizontal Push 4 6 to 8 90s
B1 Vertical Pull 4 6 to 8 90s
B2 Vertical Push 4 6 to 8 90s
C1 Isolation Shoulder 1 3 6 to 8 90s
C2 Isolation Shoulder 2 3 6 to 8 90s
Friday
AM Sets
A1 Squat Variation 4 6 to 8 90s
A2 Hamstring Curl Variation 4 6 to 8 90s
B1 Grip Strength Work 3 ??? ???
B2 Calf Work 3 12 to 15 60s
PM
HIIT CARDIO / Complex’s
Saturday
Off
Sunday
Off

Load - Start with 10RM or a weight that I can complete 4 sets of eight with, every week do one less rep but add 5% to the load. After 3 weeks reduce load
5% but go back to four sets of eight reps.

EXAMPLE: 100x8 for 4 sets one weeks one, week two would be 105x7 for four sets, weeks three would be 110x6 for four sets, week five would be
105x8 for four sets, etc�?�

Tempo - Controlled down and FAST AS POSSIBLE UP

HIIT CARDIO - Vary methods, pick one method rendomly for each week�?� Complex’s are acceptable