After a mis-guided attempt to design my own program, I took the advice here and just went with the WS4SB program.
23 y.o. male, 6’6, 215 lbs, no clue body fat percentage. No visible abs, but no gut, either. I’m coming off a pretty intense 6-week phase where my primary goal was fat loss. I’ve lost some fat, but I’ve realized I don’t have the muscle or strength that I would like to.
So my goal now is pure strength. I want to up my lifts, especially bench and squat. Whatever size I add on would be viewed as an added bonus right now.
Here’s what I’ve put together using a combination of the three WS4SB articles. 95% of the time, I simply cannot lift more than three days a week, so the split is:
Wednesday: ME Upper
Friday: ME Lower
Sunday: Repetition Upper
And the program…
Max-Effort: Bench Press, work up to max set of 3-5 reps
Dumbbell Decline Bench 4x6
Seated Cable Row 4x10
Rear Delt Machine 3x12
Hammer Curls 4x8
Weighted Swiss Ball Crunches 4x15
Max-Effort: Squat, work up to max set of 5 reps
Reverse Lunges, 3x8
Romanian Deadlift 4x6
Wrist Roller 3 sets
Repetition Lift: Bench Press, 3 work up to 3 sets max reps of 95, 135, 185 or 225 lbs, rest 60 seconds between sets.
Rope Pushdowns 4x8
Lateral Raises 3x12
Thick Bar Curls 3x8
Every once in awhile, if I could squeeze in another day of lifting in a given week, I’ll throw in a dynamic lower if the timing is right.
Just let me know what you guys think; as this is my first go-round with the WS4SB, I basically need some reassurance that I’m not totally screwing this thing up. Thanks.