MONDAY — OVERHEAD PRESSOverhead Press 5/3/1Overhead Press 5×5 First Set LastLat pulldown 3×8–12Rear delt raise 3×8–12Abs 3×20TUESDAY — DEADLIFTDeadlift 5/3/1Back extension 3×20Bodyweight row 3×20Bicep curl 3×8–12Abs 3×20THURSDAY — BENCH PRESSBench Press 5/3/1Bench Press 5×5 First Set LastBarbell row 3×8–12Triceps pushdown 3×8–12Lateral raise 3×8–12FRIDAY — SQUATSquat 5/3/1Squat 5×5 First Set LastLeg curl 3×8–12Hip abduction 3×8–12Abs 3×20
book is free
>>77257092What are your goals?Also whats your body weight / current lifts?What attracts you to this specific program?
>>77257098Where? On his site it costs money for the pdf version too>>77257127Mainly strength but i don't want to fully let go off hypertrophy eitherI'm real fat and on a deficit, so I mainly want keep my strength and mainly squeeze some progress out maybeI've been doing the same beginner fullbody for 3 years nearlyLifts areOHP 80kgx5Bench 110kgx6Squat 140kgx4Deadlift 190kgThis is a 150kg bodyweight btw so very weakAlso I've been working on trying to do pullups hence the bodyweight rows, I can do a quarter rep now, my lat pulldown is 112.5kgx4
>>77257479>Running high volume 4 days a week on a deficitMouth foaming retard
Retardmaxxing is not the best way to get fit.If you are unwilling to invest your money in an excellent book, which patiently and intelligently explains an excellent program, there is no hope for you.If you are unwilling to invest the time to read an excellent book about an excellent program so that you can learn and understand how to do this, there is no hope for you.Enjoy being fat, weak, small, soft and retarded.
I found a free version online, I like the periodization bible example program he gives, is it safe to just run that and tack on bicep curls at the end of leg days?
Is thi better ?DAY 1 — MILITARY PRESSMilitary Press 5/3/1Shoulders or Chest — 3×10–15Lats or Upper Back — 3×10–15Triceps — 3×10–15DAY 2 — DEADLIFTDeadlift 5/3/1Hamstrings — 3×10–15Quads — 3×10–15Abs — 3×10–20Biceps — 2×8–12DAY 3 — BENCH PRESSBench Press 5/3/1Shoulders or Chest — 3×10–15Lats or Upper Back — 3×10–15Triceps — 3×10–15DAY 4 — SQUATSquat 5/3/1Low Back — 3×10–15Quads — 3×10–15Abs — 3×10–20Biceps — 2×8–12
This?OHP 531Db press 3x10-15 or pushups 3x10-20Lat pulldown 3x10-15Tricep pushdown 3x10-15Deadlift 531Front Squat 3x8-12Hip abduction 3x10-15Ab roller or sit ups 3x10-20Bicep 3x10-15Bench 531Db incline press 3x10-15Barbell row 3x10-15 or bodyweight row 3x10-20Tricep pushdown 3x10-15Squat 531Leg extension 3x10-15Back extension 3x10-20Russian twists 3x10-20Bicep 3x10-15
>>77259106do leg curls instead of extensions on squat dayotherwise it looks good, lower vol on the assistance will help on a deficitmight still be too hard, maybe start by calculating your working set with 0.85 instead of 0.9
>>77259189Ok thx
