Howdy Folks!
My first post was way too long, so I cleaned it up. This is my program for size gains and training for Marine OCS. According to Rippetoe’s weight charts, I am a novice.
Comments, advice, and criticism are welcome.
Monday - Upper
Pull Ups (volume day; 5x10 w/ moderate weight)
Bench Press
Bicep Curl Variation
Tricep Variation #1
Tricep Variation #2
Tuesday - Lower
Squat
Deadlift
Prowler OR Interval Training
Wednesday - Off
Thursday - Upper
Pull ups (light day; 3x15 unweighted)
Bench Press
Bicep Curl Variation
Tricep Variation #1
Tricep Variation #2
Friday - Lower
Squat
Deadlift
Prower OR Interval Training
Saturday - Pull Up Only
Pull ups (intensity day; 5x5 w/ heavy weight)
Sunday - Run
Long, slow, and steady
That’s it folks! Thanks for the time!
-Jon