Im an 19 years old powerbuilder, ,I’ve been training for 3 years and only powerbuilding for a year… In 2016 i started to do pure powerlifting training in order to participate in Israel’s powerlifting competition. I came 2nd in all teen and in my category too.
Now im looking for a new program, lets start the the bench press is my weakest lift, i squatted 220kg , deadlift 235kg and only benches 115kg.
So i was thinking of a template like this :
Sun : Squat
Wednesday : Deadlift
Friday and saturday off.
Another problem is that i’m big but my arms are quite small , so i would like to add as much Arm training as i can without overtraining them , maybe throw another training day that only train arms , maybe on saturday i dont know… i want to hear suggestions and recommended programs that suit my needs, i’ve been on Wendler 531, Push pull legs, stronglifts 5x5, starting strength, Power muscle burn, PHUL.