I hope you are doing well.
Thanks for the great article. I have a quick question regarding it.
This is the template that i will be using:
Monday: Training day 1 - Overhead press and assistance
Tuesday: Training day 2 Squat and assistance
Thursday: Training day 3 Bench press and assistance
Saturday: Training day 4 Deadlift and assistance
Three primary exercises in a session.
Main lift: deadlift, squat, bench, overhead - 3 reps
First assistance exercise: 6 reps
Second assistance exercise: 8 reps
Overhead press day: delts and triceps
Squat day: quads, glutes, core (carries)
Bench press day: pecs, triceps
Deadlift day: hams, lower back, upper back, biceps, core (carries)
This is a rough one. I will start with it and change it on the way basing on the fact how i feel. My questions are:
1) How many sets to use for the primary exercise and secondary exercises? May i refer to you article "How to design a damn good program" for that, or you can suggest something indicatively as a number?
2) Can i also check from there what exercises to use and also the order?
3) Based on the provided information could you make a suggestion for sample overhead training session?
Thanks in advance.