I’ll be coming off a pretty intense fat-loss phase in the next few weeks, and I want to take my next training period to really focus on just getting frickin’ strong. Whatever size comes with it is nice, but I want to just pack on some strength.
I’m 23, male, 6’6, 220 lbs, no idea on BF%. I’ve been lifting for several years, but only got serious in the last year. This is my first try at designing my own program. Any feedback would be great.
Quads + Push:
A1. Back Squat 5x5, 90 sec. rest
A2. Bench Press 5x5, 90 sec. rest
A3. Military Press 5x5, 90 sec. rest
B1. Leg Press 5x8, 75 sec. rest
B2. DB Incline Press 5x8, 75 sec. rest
C1. Dips 5x5, 75 sec. rest
Hamstrings + Pull:
A1. Deadlift 5x5 90 sec. rest
A2. Pull-Ups 5x5 90 sec. rest
B1. Good Mornings 5x8 75 sec. rest
B2. Cable Row 5x8 75 sec. rest
C1. Hammer Curl 5x8 60 sec. rest
My training week would look like: