Hi CT
Loved the SMA program - I split the sessions into AM and PM (love shorter sessions, really kept my motivation high - have gym at home) and really put some lean mass on me (did 4 weeks)
Am going to de-load for a week then try (again splitting the daily volume into 2 shorter sessions):
Monday – Chest, back (horizontal) shoulders, biceps and triceps - (moderate 8-20 reps)
A Slight incline Bench press
10/8/6/15
B Chest supported row
10/8/6/15
C Lateral raise variation 4 x 20
D1- Biceps 3 x 12 -15
D2 – triceps 3 x 12 – 15
E – Zercher carries
Tuesday – Squats and hams (high volume 12 – 30 reps)
Squats
30/20/15/15/15/30
B – Leg curl variation 3-4 x 12-15
C – RDL 3-4 x 12-15
D sled pulling/pushing
Thursday – Chest, Shoulders and triceps (heavy 6-8 reps)
Rear deltoid work in between
A – Decline bench
8/6/4 8/6/4
B – Very high incline seated press or behind the neck press
8/6/4 8/6/4
C - Close grip floor press
8/6/4 8/6/4
D – Overhead carries
Saturday – Deadlifts, back and (vertical) and biceps (heavy 6-8 reps)
A – Deadlifts
8/6/4 8/6/4
B – Vertical pull
8/6/4 8/6/4
C – Biceps
3 x 6-8 reps
D – Carries
I’m eating and sleeping well (minimum stress in life at present) and am thinking of running this for 6-8 weeks.