T Nation

Strength and Size

I’ve never really planned out my training before and i’ve now decided to do so thinking it will lead to much quicker results. With this program my goals are to put on size and strength while improveing my athletic performance for basketball. I put it together from westside and the interview last week Pro Maker, off of Joe DeFranco’s website.
Week 1&2
Monday- ME squat
full squat- work up to 3RM
pull-through- 3x10(201 tempo)
leg curl- 4x8(201)
core work

Tuesday-ME upperbody
pin press- 3RM
seated row- 4x10(201)
semi-supine incline db press- 3x10(201)
external rotators- 3x8

Thursday-DE lower body
box squat- 8x2
step up- 3x10(201)
leg curl- 5x3-5(401)
abs

Friday- DE upper body
bench- 8x2
chin up- 5x3-5(401)
dips- 3x10(201)
row to neck- 2x10(201)

Week 3&4
Monday- ME lower body
trap bar deadlift- 5RM
step up- 3x8(201)
natural GHR- 4x8(201)
abs

Tuesday
decline bench- 5RM
seated row- 4x8(201)
semi-supine incline db pres- 3x8(201)
external rotators- 3x8

Thursday
box squat- 8x2
pull-through- 3x8(201)
natural GHR- 4x5(501)
abs

Friday
bench- 8x2
chin up- 4x8(201)
dips- 3x8(201)
row to neck- 2x10

Week 5(Recovery week)
Monday
trap bar dead- work up to 1rep with 5RM
step up- 2x5 with same load as week 4
leg curl- 2x5, same load as week 2
abs

Tuesday
decline bench- work up to 1rep with 5RM
row- 2x5 same load as week 4
semi-supine incline db press- 2x5
external rotators- 3x8

Thursday
box squat- 4x2
pull-through- 2x5, same load as week 4
leg curl- 2x5, same as monday
abs

Friday
bench- 4x2
chin up- 2x5
dips- 2x5
row to neck- 2x5

Week 6&7
Monday
box squat- 1RM
RDL- 4x5(501)
leg curl- 4x8(201)
abs

Tuesday
2 board press- 1RM
seated row- 4x5(501)
semi-supine incline db press- 4x5(501)
external rotators- 3x8

Thursday
box squat- 8x2
db split squat- 4x5(501)
leg curl- 4x5(501)
abs

Friday
bench press- 8x2
chin up- 4x5(501)
dips- 4x5(501)
read delt raise- 2x10

Week 8&9
Monday
good morning- 3RM
db split squat- 3x10(201)
GHR- 4x8(201)
abs

Tuesday
floor press- 3RM
seated row- 3x10(201)
semi-supine incline db press- 3x10(201)
external rotators- 3x8

Thursday
box squat- 8x2
RDL- 4x8(201)
GHR- 4x5(401)
abs

Friday
bench- 8x2
chin up- 4x8(201)
dips- 3x10(201)
rear delt raise- 2x10

After this i would have another recovery week reducing volume and intensity about the same way. And after this i would probably change assitance exercises, i didn’t figure i needed to change them before now because i was changing reps and tempo every 2 weeks. What does everybody think?