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:
… 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:
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.