T Nation

Repetition Day Help


I'm beginning a new training program for power, speed, and functional hypertrophy. I want to set it up something like this:

1) power clean 5 x 3
2) squat 2 x 5, 3 x 3
3A) bench 5 x 5
3B) bb row 5 x 5
4) romanian dead 3 x 8
5) ab circuit
6) bodyweight circuit

1) snatch 5 x 3
2) deadlift 2 x 5, 3 x 3
3A) bradford press 5 x 5
3B) pullup 5 x 5
4) good morning 3 x 8
5) ab circuit
6) bodyweight circuit

(repetition day)

The only thing is, I really don't know how I should set up the repetition day. If anyone could help me set up my repetition day, it would be really appreciated.


up the reps, lower the weight, hit the body parts you feel need the most growth, prioritize them.


Id also suggest for this day after looking at the others, use it to go unilateral. DB presses/puls, lunges, step ups split squaats etc..


Thanks for the tip but shoud I oganize it in that order?