My Own Program

Bigger Stronger Leaner Powerlifting & Strength Sports
1

I made up this program the other day and was just wondering what you all think about it.

Monday
Bench Press
Week 1: 8 sets of 3 75% Week 2: 8 sets of 3 +15lbs than last week Week 3: 8 sets of 3 +10lbs than last week Week 4: 8 sets of 3 +5lbs than last week Week 5: 8 sets of 3 75% Week 6: 1 or 3RM
Incline or floor DB press: 3 sets of 5 reps(heavy)
Military press or DB military press: 3-4 sets of 8-10 reps
Pull-ups or pull-downs: 3-4 sets of 8-10 reps
Skull crushers or JM press: 3-4 sets of 8-10 reps

Wednesday
Squat
Week 1: 8 sets of 3 75%
Week 2: 8 sets of 3 +15lbs than last week
Week 3: 8 sets of 3 +10lbs than last week
Week 4: 8 sets of 3 +5lbs than last week
Week 5: 8 sets of 3 75%
Week 6: 1 or 3RM
Power clean: 1 or 3RM(Switch every week)
Leg press or zechers squat: 3-4 sets of 8-10 reps
Goodmornings or Weighted hypers: 3-4 sets of 8-10 reps
Abs: 3 sets of 20 reps

Friday
Speed Bench Press: 6 sets of 3 60-65%
Push press or split jerk: 1-3 RM
Face-pulls or rear delt raises: 4-6 sets of 6 reps
Chest supported row or bent-row: 4-6 sets of 6 reps
Close grip bench or dips: work up to heavy 5

Saturday
Dead lift
Week 1: 8 sets of 3 75%
Week 2: 8 sets of 3 +15lbs than last week
Week 3: 8 sets of 3 +10lbs than last week
Week 4: 8 sets of 3 +5lbs than last week
Week 5: 8 sets of 3 75%
Week 6: 1 or 3RM
Hang snatch or hang clean: 5 sets of 3 reps
Close stance squat or front squats: 4-6 sets of 6 reps
Stiff leg deads or Glute ham raises: 4-6 sets of 6 reps
Abs: 3 sets of 20 reps

To much?
Not enough?

If it helps im 16 5’7 190lbs

Bench: 245
squat: 355
Dead: 355

Thanks

2

Honestly - At that age - Eat, Lift and Train Often. As long as you lift heavy enough it’ll work at that age.

I’d train 5-6 times a week if I were you.

PS. Those are impressive lifting figures for a 16 year old IMO.

3

If you are trying to immulate a westside program i think you are a little confused. You have to have a max effort day, and a dynamic day follow with the repetition method on each day. Maybe something like this:

Moday (Max effort bench)
Choose one exericse for a 1-3RM
-2 board press
-incline bench
-floor press
-bench press

Assistance work
pullups- 3-4 sets
rows to face- 2-3 sets
pushdowns- 2-3 sets
shoulders- 2-3 sets

Wednesday (Max effort squat/deadlift)
Choose one exercise for 1-3RM
-low box squat
-rack pull below knee
-high box squat
-deadlift standing on 2" box

Assistance work
hang snatch or hang clean
glute ham raises
weighted hypers
abs

Friday
speed bench- 6-8x3, 60-65%1RM
push press or split jerk- 1-3RM

Assistance work
chest supported or bent over row
close grip bench or dips- 5RM
face pulls or rear delts

Saturday
Speed box squat- 8x2, 60-65%1RM
power clean- 1-3RM
close stance or front squat
glute ham raises
abs

As you can see its not alot different from the program you laid out except i change the max effort bench and squat and also added in dynamic box squat. I kept nearly all of your assistance exercise but just switched around which days they were on. I think the conjugate method which is what i did for ME is much better for strength development. Let me know what u think.

4

Thanks, i like the way that is set up, how often should i switch ME exercises every 2 weeks? and switch axullairy every 4 weeks?

5

Since you are only 16 i would probably switch ME exercise every 2 weeks, and on auxilary use an exercise untill you stop making progress. Pick one form of progression (move up in weight, reps, sets) and when you stop making progress switch exercises.