T Nation

Training Program for Strength and Size


#1

So i have been using this 3-day a week training split , pretty much full-body with added hypertrophy. Bench has increased from 185x1 to 200x1 in about a month , i thank weighted dips for extra pushing strength. Any oldheads wanna give me advice on this program? It may seem like a lot of volume , but i have no problem being in the gym for as long as i need to be. I also enjoy this type of program as i get adequite rest days and more free time to do other things. Let me know your thoughts! Here it is -


Monday: Workout A
Squat:

  • 5x5
    Bench:
  • 1RM
  • 5x5
    Row:
  • 5x5
    Weighted Dips:
  • 3x5-8
    Weighted Neutral Grip Pull-Ups:
  • 3x5-8
  • 2xBW Wide Grip
    Incline Flyes:
  • 3x10-12
    Barbell Curl:
  • 3x8-12
  • SS W/Concentration Curls: 3x10-12
    Skull-Crusher:
  • 3x8-12
    Lateral Raises:
  • 4x10-12
    Seated Calf Raises:
  • 4x10-12
    Planks:
  • 3x

    Wednesday: Workout B
    Squat:
  • 5x5
    Incline Bench:
  • 5x5
  • 1x10
    Deadlift:
  • 1x5
    Lat Pulldown:
  • 3x10-12
    Standing DB Shoulder Press:
  • 3x10-12
    Cable Lateral Raises:
  • 4x10-12
  • SS W/Upright Row: 4x10-12
    Tricep Pushdown:
  • 3x10-12
  • SS W/Cable OH Extensions: 3x10-12
    Weighted Hyperextensions:
  • 2x10-12
    Leg Curl:
  • 4x10-12
    Seated Calf Raises:
  • 4x10-12
    Planks:
  • 3x

    Friday: Workout A
    Squat:
  • 5x3
    Bench:
  • 5x3
  • 3x6-8
    Row:
  • 5x5
    Romanian Deadlift:
  • 4x8-12
    Incline Barbell Bench:
  • 3x8-10
    Cable Flyes:
  • 3x10-12
    Weighted Netural Grip Pull-Ups:
  • 3x5-8
  • 2xBW Wide Grip
    Lateral Raises:
  • 4x10-12
    1 Arm Preacher Curl:
  • 4x10-12
  • SS W/Concentration Curls: 4x10-12
    CGBP:
  • 3x8-12
  • SS W/Skull-Crushers: 3x8-12
    Seated Calf Raises:
  • 4x25
    Planks:
  • 3x

#2

I think you’d be better off with this:


#3

checked it out , looks like something im exactly looking for! ill try it out , thanks!


#4

No problem! Waterbury is a well-respected coach.