Thread: av a butchers won't ya?

putting together a new program to start when i have completed my last training block which is currently rest-pause based.

i want to return to a 5x5 styled program which i once made excellent gains using.

i will use a M/W/F scheme doing a fullbody workout of sorts

i will have 3 blocks of 3 weeks each. weeks 1-3 will be 3x5 and i will ramp intensity from workout to workout. 4-6 will be 4x5 and again intensity will be ramped and finally 7-9 will be all out 5x5 with an emphasis on personal bests so full intensity. This progression could possibly be tweaked as there are so many ways of constructing 5x5 style programs any thoughts would be most helpful.

The workouts will look like this

Monday
Deadlift
Shoulder Press (Db)
Sternum Chin-up
Grip work (plate pinches?)

Wednesday
Bench press
Bent row
Weighted dips
+Scapular retraction/Rotator cuff work

Friday
Squat
Walking lunge
RDL
+Direct arm work (bi/tri superset)


I would really appreciate any input from IM members new and old ,this needs to be a solid program!

RC

Everyone's body and training is a bit different. I can see why you want to put focus on certain days - especially doing 5 x 5s. I usually do 2 sets (3 max) per exercise so my setup is a little different.

Here is a typical 3 day FB setup for me. I also do 2 ab exercises per workout. The workouts are challenging but I am pretty fresh 48 hours later.

Day 1 (more vertically geared)
Supinated Grip Pullups 18
Push Press 155 x 7
Trap bar Deads 405 x 12
Pushups 40

Day 2 (more horizontially geared)
Incline DB Press 90 x 8
DB Row 130 x 18
BW Triceps Press 30
T-bar Row 160 x 10
SLDL 245 x 10

Day 3 (all planes, angles and rep ranges - usually the hardest workout of the week)
Muscle Ups 8
Squat 225 x 20
CG Press 225 x 6
Weighted Chins BW +55 x 8
Cable Fly 70 x 15
DB Snatch 90 x 5

I can do this routine for about two months then I switch back to a 4 day "upper/lower" split - which is easier to recover from - in my opinion.

Hope this helps.