T Nation

Please Rate This Program Design


#1

I am looking in gaining strength and some size. Below is one approach I would like to do.

Chest/Back

Chest:

Primary Exercise:
BB Bench Press ( Cluster Set (
Set 1: 5 Reps/Rest: 10-15 Secs 2 Reps/Rest: 10-15 Secs 1 Rep/Rest: 10-15 Secs
Repeat for 4-5 times/rounds Intensity rep range of 6RM

Secondary Exercise:
Incline DB ( 6-12-25 Methods or using time sets for Functional Hypertrophy )
2-3 sets

Back:

Primary Exercise:
Chest support Rows ( Cluster Set )
Set 1: 5 Reps/Rest: 10-15 Secs 2 Reps/Rest: 10-15 Secs 1 Rep/Rest: 10-15 Secs
Repeat for 4-5 times/rounds Intensity rep range of 6RM

Secondary Exercise:
Lat Pulldowns ( 6-12-25 Methods or using time sets for Functional Hypertrophy )
2-3 sets

Finisher 8 sprints

Legs:

Primary Exercise:
Box Squat ( Cluster Set )
Set 1: 5 Reps/Rest: 10-15 Secs 2 Reps/Rest: 10-15 Secs 1 Rep/Rest: 10-15 Secs
Repeat for 4-5 times/rounds Intensity rep range of 6RM

Secondary Exercise:
Bulgarian Split Squat/Leg Extension ( 30 to 45 seconds time sets for Functional Hypertrophy )
2-3 sets

Primary Exercise:
Romian Deadlift ( Cluster set )
Set 1: 5 Reps/Rest: 10-15 Secs 2 Reps/Rest: 10-15 Secs 1 Rep/Rest: 10-15 Secs
Repeat for 4-5 times/rounds Intensity rep range of 6RM

Secondary Exercise:
Leg Curls ( 6-12-25 Methods or using time sets for Functional Hypertrophy )
2-3 sets


#2

You seem to enjoy CT's program. Why don't you pick one of his program only?

CT hates Frankeinsteining BTW

Also, something wrong with your legs?


#3

Whats wrong with my legs?


#4

Well I kinda what to incorporate a cluster training that focus on hypertrophy gains and strength.

You have any ideas to clean up the program?

Whats wrong with my legs?


#5

Well I kinda what to incorporate a cluster training that focus on hypertrophy gains and strength.

You have any ideas to clean up the program?

Whats wrong with my legs?


#6

Also your right about frankenstein but have you look at his article War Room Strategies to Maximize Fat Loss or his Mutation article.

He have an example that look like this:

Chest primary exercise 4-6 reps superset or less then 10 seconds transition to the next exercise
Chest secondary exercise 6-8 reps and rest 2 min.

So my idea is to not do superset but to do straight set and move to my next exercise, 6-12-25 to create the same stimulus more less but to focus on hypertrophy. Or the -6-12-25 or the time set to me is basically like a repetition day


#7

Hey man, I would replace pulldowns with chins and why do box squats? Do normal squats instead apart from that looks good to me man, no need to get too analytical about it all. You will get heaps stronger if you do that program with the 2 changes, cheers!


#8

Thanks!
My chins are not that great I can not add any external weight. This is why I add pull downs, unless I do a set/scheme for chin up like this 8x3 10x3 etc. Do more sets but with less rep until I can balance out or better said get stronger. As for the box squat well I am working out by myself. Yesterday I did 295lbs (cluster set as describe above and on my 3rd set doing the 5 reps I got stuck. Good thing the box was there. If I have spotter, hands down I prefer to do squats


#9

Just pick a different program.