lel, if kiwifarms can make me a workout plan then I would follow it like a bible.
As much as this is a guide, I would appreciate guidance myself. Feel free to criticise this program.
This is my program, it's a heavily butchered version of Alexander Bromley's Bullmastiff, modified to use double progression instead of waves. Reasoning: my stupid monkey brain cannot understand waves and just wants to skip to the final waves.
[Heavy variation] denotes using a variation that allows the most weight to be used. [light variation] denotes using a variation that is more challenging with any given weight. Reasoning: doing heavy variations twice a week generates a lot of fatigue; and doing the same variation over and over again might lead to overuse issues.
"X% 1rm" refers to the load you use as a Percentage of your 1 Rep Max of an exercise which allows the most possible weight to be used.
Eg, if you see "Behind the neck overhead press, 50-60% 1rm" you'd take the last 1rm on the overhead press variation that allows you to use the most weight (i.e. the [heavy variation]) and cut that by 40-50%. I understand that 1rms change with time. Test them once a month only.
Take all sets to <2 reps to failure, but avoid going to failure, especially on your heavy variations, especially the deadlift (I find it to be especially taxing). Isolation exercises like bicep curls and other small exercises like facepulls can and should be taken to absolute failure. Reasoning: proximity to failure makes growth, but also generates fatigue. Fatigue generated from going to failure on small lifts is relatively minimal.
"Double Progression" is used in this program. In short, on any given exercise, train with a given weight until you can do a given number of reps, then increase the weight. For heavy variations, increase the weight at 10 reps; for everything else, 25 reps.
Monday (heavy bench day):
[heavy variation] Bench press, 75-80% 1rm, 4 sets
Bent over row, 3 sets
pullup, 3 sets
[light variation] Behind the neck overhead press, 50-60% 1rm, 3 sets
Facepull X Tricep pushdown, 3 supersets
Lateral raise X Curls, 3 supersets
Tuesday (heavy deadlift day)
[Heavy variation] Sumo/Conventional deadlift, 75-80% 1rm, 3 sets
[Light variation] Zercher squat, 50-60%, 3 sets
Decline situps, 3 sets
Leg curls, 3 sets
leg extensions, 3 sets
Wednesday (rest or cardio)
Thursday (Heavy overhead press day)
[heavy variation] Overhead press, 75-80% 1rm, 4 sets
Bent over row, 3 sets
pullup, 3 sets
[light variation] Larsen press with pause, 50-60% 1rm, 3 sets
Facepull X Tricep pushdown, 3 supersets
Lateral raise X Curls, 3 supersets
Friday (Heavy Squat day)
[Heavy variation] Barbell Back Squat (your choice of lowbar or highbar), 75-80% 1rm, 3 sets
[Light variation] Romanian deadlift, 50-60%, 3 sets
Decline situps, 3 sets
Leg curls, 3 sets
leg extensions, 3 sets
Weekend (rest or cardio)
