Hello Guys,
Merry Christmas everyone.
I am the strongest I've ever been.
I am the leanest I've ever been.
I cut out most fluff stuff recently.
I really push it on compound lifts.
Well, this is my program for past few months. Give it a try, it will make you strong and jacked.
Day 1:
deadlift: 6 sets of 5 (week 1) to 6 sets of 3 (week 5)
floor press: 4 sets of 8 medium heavy plus sometimes a set of 15-20 reps close-grip to fry triceps
leg raises or incline sit-ups: 2 sets of 20
Day 2:
front squat: 4 sets of 6 heavy
standing press: 4 sets of 8 plus a hypertrophy set 15-20 reps
low cable rows or T-bar rows: 4 sets of 8 heavy as fuck
Day 3:
squat: 6 sets of 5 (week 1) to 6 sets of 3 (week 5)
bench press: 6 sets of 5 (week 1) to 6 sets of 3 (week 5)
Romanian DL: 4 sets of 6 heavy or 2 sets of 20 go for the burn
Note: I do arms 1-2x a week on off days, like 8 sets of 8 with medium weight.
Good luck ;-)
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