arnold-squat

Program: What’s In This?

I don’t have a grandiose name. For right now, as a placeholder, I want to call it Powerbuilding – Powerlifting + Bodybuilding.

The core of my program:

  • Squat
  • Deadlift
  • Bench
  • Press

… in that order.

Wanting to do a linear progression, and inspired a lot by Stronglifts, this is what I will add to my last week weights every week I step into the gym:

  • Squat +10
  • Deadlift +15
  • Bench +10
  • Press +10

Stronglifts does +15 on Deadlifts and Squats and +10 for Bench and OHP per week on average. The only place I didn’t go for par is Squat. I wanted to go a bit slower for Squats than I would in Stronglifts.

Minimally, I need to make it to the gym 3 days a week. Often, it will look like this:

Monday: Squat

Wednesday; Deadlift

Friday: Bench Press

Now, to be considered, secondary movements to help my main movements.

Monday: Squat, Box Squat

Wednesday; Deadlift, Romanian Deadlift

Friday: Bench Press, Incline Bench Press

Everything else is optional at this point.

Next up, where does OHP and Assistance exercises fit in.

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