T Nation

Program Design

How do people here layout there training days and rest days when designing their own programs… giving your age would be interesting aswell when talking about rest days! Especially would like to hear what the 20somethings have to say…All feel free to comment! cheers!


My name is Louis-Philippe and I’m 23 years old. Currently I’m 6’4’’ and 230lbs.

I usually plan my workouts around King’s ideas: 4 weight training days per week, 2 upper body, 2 lower body. I give priority to my weaknesses during the first 3 weeks, then I’ll use 3 weeks of 1/6 principle for the main lift (currently:Squat, bench & rows, Deadlift, Chin & military press for 4-8 sets) and some assistance work (3-4 exercices for 8-10 sets). I’ll then switch for 5/4/3/2/1 training for another 3 weeks, coupled with assistance work.
So it looks like this:
i.e for lower body
main lift 4-6 sets high intensity (+85%1RM)
assistance 8-10 sets medium intensity (~80%1RM)
Then after those 9 weeks, I’ll take a week off weights but continue with active rest(low intensity kickboxing & shootwrestling, medium intensity GPP…). And I’ll plan the next 6 or 9 weeks.

As far as diet goes, I stick to the Massive eating even while dieting. Instead of eating 4200 kcal/day, I lower this to 3100-3200 kcal/day and I lose 1-1.5 lbs of fat per week. It's the only eating plan that allow me to shed fat and get stronger. Finally, I like the low carb diets because I can eat more and still lose fat...

Hope that helps!
-Louis-Philippe de Sève-Bergeron

I have a question to add to this, how do you guys setup your training logs? I know you can use excel and what not but I have no idea how to go about setting it up.