I’m attempting to put together an effective focused plan for the summer that will get me stronger (and hopefully bigger but I’m more concerned with strength). I’m 19 years old, 160 lbs, been lifting for a couple years on and off, but not too seriously. I just want to make sure that it’s balanced in terms of enough lower body work plus enough pulling to balance pushing. It’s a 5 day rotation, with a rest day after I go through the rotation twice. I plan to do 10 sets of 3 reps for each exercise for half the summer (about 5 weeks) and then do 5 x 5 for the next 5 weeks. Let me know if you guys think this is a good program.
Day 1: squats, weighted Dips or Decline Press, upright rows (with dbs), lunges
Day 2: military press, weighted chin-ups/pull-ups, one-leg calve raises, barbell bicep curls.
Day 3: deadlifts, lateral raises, front raises, good mornings, step-ups
Day 4: bench press, bent-over rows, db shrugs, db lying tricep extensions
Day 5: Decline weighted sit-ups, hanging leg raises, wrist curls, reverse wrist curls, 1/2 mile jog.