Hi, I’m not a complete novice but I am a beginner. My goal is hypertrophy. I read the Berardi articles so im set with nutrition advice, but I’m still confused over training.
If it helps im 5’10, 18 years old.
squat 150 (5 reps)
deadlift 160 (3 reps)
bench 120 (4 reps)
overhead press 80 (5 reps)
i tried to come up with a program based on Christian Thibaudeau “Training for Newbies” articles. im still confused and really need helps with this. i picked Ian King’s 10 ten mass maker exercises for my program.
Day 1: Quads dominant
Day 2: Pull (back, biceps, rear deltoids)
Day 3: Recovery
Day 4: Hips dominant
Day 5: Recovery
Day 6: Push (chest, triceps, deltoids)
Day 7: Recovery
Day 1: Olympic back squat, Lunge variation/or hack squat, leg extension
Day 2: Pull Up (on assist machine, canï¿½??t do an actual pull up), Barbell Row, Barbell Curl
Day 4: Conventional Deadlift, Romanian deadlift, Calf raise
Day 6: Bench Press, Dips (assisted), overhead press, lateral raises, decline barbell triceps extension
Please help me, any help is greatly appreciated, thank you.