Program schedule

[liftandeat]

Alright so I want to organize my training up a bit. I'm a powerlifter but I have some knee issues I need to take care of before I think about competing in squat again. So I'm thinking that I will squat on one of the days i deadlift. So I want 2 days of powerlifting workouts for my bench and deadlift then I want a more bodybuilding/ hypertrophy based days for primarily my upper body. (I know fcuk me right). I just want to focus on aesthetics for a bit but maintain my strength until I can get my knee looked at.

Something like
1. Bench- close grip- dips
2. Deadlift-squat- deficit deads or rack pulls
3.off
4. Bodybuilding push workout
5. Bodybuilding pull workout and deadlifts.
6. Off
Repeat

I know this looks ****ty but it just fits me right now. What would you guys do?

 

[PILL]

Check out Layne Norton's PHAT training. You could probably modify it to fit your needs.

 

[Devildog_]

Check out Layne Norton's PHAT training. You could probably modify it to fit your needs.

I'm on my second time running a modified PHAT. You get the best of both worlds. You smash on some heavy lifts for upper and lower body once each week then split it up and hit the high reps. Fantastic program I had amazing results the firs time so I'm hoping to see them again