I’ve been devising a workout program which delivers consistent, trackable progress. The idea is that you hit AMRAP for each exercise at each load point throughout a cycle.
It’s a rough skeleton of a program right now, but tell me what some of your thoughts are?
–Program structure–
1 - Squat day
2 - Bench day (+ pulldowns)
3 - Rest
4 - Deadlift day
5 - Rest
6 - Overhead day (+ rows)
7 - Rest
Loads used for every exercise are calculated as a percentage of your 1RM
Week 1: 75%
Week 2: 80%
Week 3: 85%
Week 4: 90%
Week 5: Rest
At the conclusion of the cycle, use your week4 performance to calculate your new 1RM for each exercise for the next cycle.
Perform as many reps as possible for each exercise. Leave nothing left in the tank. Rest 3-5 mins between exercises. Warm up sufficiently but reasonably before the first exercise of each day.
–Squat day–
Back squats,
Box squats, (-5%)
Front squats (-10%)
–Bench day–
Flat bench,
Dumbbell press, (-5%)
Dips, (-10%)
Pronated pulldowns *
Supinated pulldowns * (-5%)
Close grip pulldowns * (-10%)
*You can also perform pull-ups/chin-ups/neutral grip-ups
–Deadlift day–
Conventional deadlift,
Sumo deadlift, (-5%)
Stiff legged deadlift, (-10%)
Glute ham raise, (-15%)
–Overhead day–
Barbell overhead press,
Seated overhead dumbbell press, (-5%)
Barbell row,
Cable row, (-5%)
One arm row (-10%)