Strength Gaining 1 Year Plan

Hello everybody, first post here although I’ve been following forums and articles for ages. Im back in the gym after I took a long time off to learn my stuff about what I’m doing and during this my plans from getting “jacked” have changed to gaining strength. Because this is my first post I will tell you a little bit about my self (if intrested) then show you the work out im doing then start logging from there.

I did a bit of gym work in school and loved it straight away even though I didn’t get taught a single thing correctly and I didn’t have a clue what I was doing. So I took the time out to learn form, techniques and anything imbetween so im not wasting my time. Main Goal get strong; if you want to see big numbers in a log this isn’t the log you want to be reading. I have started this so I can keep track of my gains, goals and so on, hopefully many will sub and help me on my journey.

Simple measurements i will check every month or so:

Age: 19
Height: 6`2
Weight: 210 lb
BF %: 15% (ish)

Chest: 42" / 108 cm
Arms: 14" / 36 cm
Fore Arms: 12" / 31.5 cm
Waist: 35" / 89 cm
Legs: 22.5" / 57 cm
Calfs: 16.5" / 42 cm

The work out:

Day 1:
DeadLift 6 sets of 2-3
Front Squat 3 sets of 6-10
Barbell Row 3 sets of 6-10
Chin Ups 3 sets of 6-10
Barbell Curls 3 sets of 6-10

Day 2:
Bench press 6 sets of 2-3
Close Grip 3 sets of 6-10
Dumbbell Bench 3 sets of 6-10 (will be dips soon as)
Skull Crushers 3 sets of 6-10
Side Bends 3 sets of 6-10

Day 3:
Squat 6 sets of 2-3
Good Mornings 3 sets of 6-10
Romanian Deadlift 3 sets of 6-10
Calf Raises 3 sets of 10-15
Weighted Situps 3 sets of 10-15

Day 4:
Military Press 6 sets of 2-3
Dumbbell Seated Press 3 sets of 6-10
Barbell Shrugs 3 sets of 6-10
Reverse Dumbbell Flys 3 sets of 10-15
Leg Raises 3 sets of 10-15

And do it all over again. Big 4 working on a 6 week cycle of adding a rep a week with 10lb to pull and squat every cycle and 5lb to pushes. Accessory work is just rolling progress once at 3 sets of 10 goods form drop reps to 6 and inc weight. Simple!


With the numbers worked out it is possible to do this to my lifts; (which are my achual goals going to avoid ever missing a sesh in gym)

Deadlift (1 year): 135kg for reps of 2-3 over 6 sets
Squat (1 year): 120kg for reps of 2-3 over 6 sets
Bench (1 year): 80-85kg for reps of 2-3 over 6 sets
Military Press (1 year): 55-60kg of 2-3 over 6 sets

Short term and on going goals:
Gain atleast 1-2lb weakly
Get chin up reps up by atleast 1 rep a week and keep working form (BW)
DB benchpress untill able to dip for atleast 3 sets of 5 (BW)
Stick to my 4000kcal diet with only 1 cheat meal a week maximum ( 25/50/25 mac )
Push to get pressing numbers and form up to scratch

Thanks for reading every body and hope some of you will find soem intrest in this :wink: .

DAY 1 : Deadlift

Deadlifts 100kg
Front Squats 40kg
Barbell Rows 42.5kg
Chin ups BW
4,3,2 + 2 assisted
Barbell Curls 25kg

Grade: B

Time: 67 Mins

Conditioning: 12 hill sprints

Finaly Pushed on front squats and got the forward leaning on rising to stop, these are attacking my condition of fitness alot worse than my achual muscles getting some good hypertrophy from these. Everything else felt ok. Muscles where dead from pushing on deadlifts so by time I got to chin ups I couldn’t realy progress from last week

DAY 2 : Bench Press

Bench press 70kg
Close grip 40kg
Dumbbell Bench Press 15kg
Skull Crushers 20kg
10,10,10 -
Side bends 20 kg
10,10,10 -

Grade: D

Time: 58 Mins

Conditioning: None

Wasnt a great day I’ve not pressed for a while as my mine focus was cracking form on pulling and squating focused. After 3 pressing exercises I found it realy hard to isolate my triceps with skull crushers and could only do the bar (20kg, fail). Apart from this form on bb bench felt alot better after reading articles by Eric Cressey although in Jims ebook it surgests that i could be tucking in to much?

DAY 3 : Squat

Squat 80kg
Good Mornings 20kg (bar)
Romanian Deadlift 50kg
Calf raises 80kg
Knee raises
10,10,10 -

Grade: D

Time: 69 Mins

Conditioning: Skipped, not enough time

Leaning to far foward rising on squats not sure why i though i had a decent sit back and i can almost go arse to my heels knees are out so unsure anyone got a surgestion? Apart from this everything else went good, form on RDL was very pleased, had to skip conditiong.

DAY 4 : Militery press

Militery press 40kg
Seated Dumbbell press 12.5kg
Power shrugs 90kg (straps)
Dumbbell reverse flys 8kg
Weighted Situps 5kg

Grade: c

Time: 65 Mins

Conditioning: Mediball throws

Work out was ok mil press need to watch out bending knees for a little bit of momentum everything else felt alright, i might change my power shrugs with straps for a lighter load with no straps and a greater top pause?