Upper 1
Flat Bench 4x6
DB Press 4x10
Chinup 4x6
Seated Row 4x10
Military Press 4x8
Barbell Curl 4x10
Lower 1
High-bar Back Squat 4x6
Reverse Lunge 4x10
RDL 5x5
Seated Calf Raise 3x12
Upper 2
Incline Bench 4x6
Dips 4x8
Barbell Row 4x6
1 arm DB Row 4x10
DB Shoulder Press 4x8
DB Curl 4x10
Lower 2
Deadlift 4x6
Pull Through 4x10
Split Squat 3x10
Standing Calf Raise 3x12
I’m 5’8" @ 180lbs, around 14% bf. I’ve been training for about 1 year and 8 months. I’m trying to get stronger and add some muscle mass, and I know that getting stronger is important for muscle growth. I have heavy main lifts on each day, and then some higher rep secondary exercises for extra volume. I plan on beating the log book for the main lifts (inc/flat bench, chinup, row, deadlift, squat, mil. press), as well as the secondaries, but adding bar weight is paramount.
This is my first written program, hopefully it’s not wildly idiotic. Let me know if you’d change anything. Thanks.