i want to start a program, i was thinking something like this:
week 1 + week 2
Bench Press 5x5
Shoulder Press 5x5
Pull Up 5x5
week 3 + week 4 (5 sets of 3 reps)
Bench Press 5x3
Shoulder Press 5x3
Pull Up 5x3
week 5 + week 6 (5 sets of 1 or 2 reps)
Bench Press 5x1 or 2
Squat 5x1 or 2
DeadLift 5x1 or 2
Shoulder Press 5x1 or 2
Pull Up 5x1 or 2
i want to get stronger and im just starting, i have had a look at ss and sl5x5, but people say i should integrate 1 rep sets into my program. i will be alternating DE and ME days every week.
i think this would work well for me, i would repeat the whole cycle after week 6, i am 5'8 and weigh 150lbs. im 16 years old and have been working out for about 3 months.
PU:230lbs (total weight incl. bodyweight)
any feedback is good feedback so if you could comment on this post it would be much appreciated because i know there is alot of knowledge out there. thanks in advance.