buttersstoch
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I am trying to come up with a program for my self that will yeild strength gains on the big 4 compound lifts (bench, squat,deadlift, over head press) but also add as much mass as possible. would doing something like 5/3/1 or 5x5 for the main lifts and then 3x15 for 4 or 5 assistance exercises give good results for both goals? or would i be better off focusing on one goal?
would look something like this:
monday:
bench press for strength
incline bench 3x15
chest flys 3x15
close grip bench 3x15
skull crushers 3x15
Tuesday:
squat for strength
legpress 3x15
leg extensions 3x15
hamstring curls 3x15
calf raises 3x20
wendsday:
OHP for strength
arnold presses 3x15
cable raises 3x15
lateral raises 3x15
face pulls 3x15
thursday:
deadlift for strength
bentover rows 3x15
pull ups 3 sets till failure
lat pull downs 3x15
dumbell rows 3x15
would something like this be sufficient for both goals? hoping some one out there could give me some one insight on this program. thank you
would look something like this:
monday:
bench press for strength
incline bench 3x15
chest flys 3x15
close grip bench 3x15
skull crushers 3x15
Tuesday:
squat for strength
legpress 3x15
leg extensions 3x15
hamstring curls 3x15
calf raises 3x20
wendsday:
OHP for strength
arnold presses 3x15
cable raises 3x15
lateral raises 3x15
face pulls 3x15
thursday:
deadlift for strength
bentover rows 3x15
pull ups 3 sets till failure
lat pull downs 3x15
dumbell rows 3x15
would something like this be sufficient for both goals? hoping some one out there could give me some one insight on this program. thank you