This is a program were doing a trial run on for the next 12 weeks centered around Olympic Weightlifting, Powerlifting and Bodybuilding concepts. The weightlifting/power stuff is based primarily on LSUS/Travis Mash concepts while the layout and bodybuilding workout is based on Layne Nortons PHAT program. Hit me with comments, critiques of questions.
Day 1- UPPER POWER: Weightlifting Power Version- Snatch or CJ
BB Row
Weighted Pull-up
Db Bench
Weighted dips
Db shoulder Press
Bike/row intervals
BB Curls
Skull Crushers
Day 2- LOWER POWER Full snatch or CJ
Backsquat
Deadlift
Metabolic Conditioning
One compound hamstring movement
Super set one leg movement and glute movement
Midline work
Day 3- ACTIVE REST/LIGHT CARDIO
Day 4- BACK/SHOULDER HYPERTROPHY
Push press or jerk
BB row
Rack Chins
One arm row
Close grip pull down
SS lat and shoulder movement
Db shoulder press
Upright row
Lateral raise
Day 5- LOWER HYPERTROPHY
Deadlift from Blocks
Compound lower movement
SS single leg work and glute movement
Tri set hamstring, quad and glute movement.
Midline work.
Day 6- CHEST/ARM HYPERTROPHY
Bench
Incline DB
DB flyes
Metabolic Conditioning
Preacher curl
Db concentration curl
SS incline facing and incline seated curls
Tricep extension
Tri pushdowns
Db kickbacks
SS incline flys and max push-ups to fail
Day 7: ACTIVE RECOVERY/LIGHT CARDIO
Left out rep/set schemes but as I mentioned following a PHAT protocol for most movements with a RM and percentage drop set scheme for the compound movements. Thoughts?
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