Outline of plan (start out with Agile 8 each day)
Day 1:
Bench 5/3/1 without PR’s
Military press with 50,60 & 70% 1 rm each month superset with chin ups 5*10
Giant set of pushdowns, ez curl and face pulls
Day 2:
Squat 5/3/1 without PR’s
Deadlift with 50,60 & 70% 1 rm each month 510
Ab wheel rollout 510
Day 3:
Deadlift 5/3/1 without PR’s
Squat with 50,60 & 70% 1 rm each month 510
Ab wheel rollout 510
Day 4:
Military press 5/3/1 without PR’s
Bench press with 50,60 & 70% 1 rm each month superset with dumbbell rows 510
Giant set of pushdowns, ez curlbar and face pulls 310
Yeah pumped for this plan! Let’s make some gainsss!!!
Currently eating to grow with 170 protein, 200 carbs and 60 fats. Getting it all through whole foods and enjoying the boost in energy I feel especially when in the gym!
Plenty of room to add meals and calories when needed!
Bench press
58.5kg (130lbs) X 5
67.5kg (148.5lbs) X 5
76.5kg (170lbs) X 5
Shoulder press
30kg (65lbs) X 10 X 5
Superset w chin ups
BW X 10 X 5
Giant set 3 X 10
Barbell curl
Tricep pushdowns
Face pulls
Good session to start the shoulder press last set was hard but pushed through and really surprised with chin ups will try to add weight onto belt if I get another 5 sets of 10!
Paused bench press
62.5kg (137.5lbs) X 3
72.5kg (159.5lbs)X 3
80kg (175lbs) X 3
Shoulder press Superset with chin ups
30kg (65lbs) X 10 X 5
Giant set of:
Pushdowns
Bicep curls
Face pulls
Had to use a power rack to bench which wasn’t ideal but still felt good for paused 3 reps! Shoulder press felt strong, adding weight to a belt for the chin ups next time!