If you follow the principles, programming is pretty straight forward and simple. You select exercises that you can do within your comfort and control and then overload the exercise by adding weight, increasing the number of sets, or by adding more resistance.

You can train across a wide variety of repetition ranges with different weights for different purposes.

Low reps, heavy weight, slow lifting speed = strength training

High reps (8-15), moderate weight, moderate lifting speed = hypertrophy training

Low reps, light weight or body weight, high speed = explosive/power training

I think all of these characteristics, strength, size, and and power are important.

So if you are looking for a straight forward and simple routine give this a try

Theme

This program is based around four main lifts, deadlift, bench press, squat, and overhead pressing.

The first part of the lift is going to be a single heavy set. You should have maybe one rep left in the tank. For example, if you are doing 3 reps pick a weight where you could do 4 (the 5th rep would be a miss).

Next do the same lift with a bigger buffer zone. For example, if 3 reps are prescribed, pick a weight you could do 5 to 6 times.

The third section is a hypertrophy focus with lighter weights and more repetitions.

Finally, pick a plyometric exercise to do. Because the repetitions vary each week your weight must vary too. Heavier weight would be used in week 1 than in week 3.

DAY 1

Exercise Week 1 Week 2 Week 3
Deadlift

Focus: strength

1×3 1×4 1×6
Deadlift

Focus: strength

3×3 3×4 3×6
Trap bar deadlift combo

Focus: hypertrophy

3×8 3×10 3×12

Broad jump to box jump

Focus: power

3×3 3×3 3×3

 

DAY 2

Exercise Week 1 Week 2 Week 3
Bench press

Focus: strength

1×3 1×4 1×6
Bench press

Focus: strength

3×3 3×4 3×6
(A1) Incline press

(A2) Chest supported row

Focus: hypertrophy

3×8

3×8

3×10

3×10

3×12

3×12

Med ball chest pass 3×3 3×3 3×3

 

DAY 3

Exercise Week 1 Week 2 Week 3
Squat

Focus: strength

1×3 1×4 1×6
Squat

Focus: strength

3×3 3×4 3×6
(A1) Squat RDL combo

(A2) Rear leg elevated squat

Focus: hypertrophy

3×8

3×8

3×10

3×10

3×12

3×12

Seated box jump 3×3 3×3 3×3

 

DAY 4

Exercise Week 1 Week 2 Week 3
Overhead press

Focus: strength

1×3 1×4 1×6
Push press

Focus: strength

3x

3

3×4 3×6
(A1) Chin up

(A2) Dip

 

(B1) Lat pull down

(B2) Curl

Focus: hypertrophy

3×8

3×8

 

3×8

3×8

3×10

3×10

 

3×10

3×10

3×12

3×12

 

3×12

3×12

 

Med ball slam 3×3 3×3 3×3

 



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