i am a junior and i play on our football team. We use the BFS Program. This is how it goes:
MONDAY---legs (parallel squats with 4 aux)
TUESDAY---chest(bench press with 4 aux)
WEDNESDAY---legs.explosiveness( cleans and plyos)
THURSDAY---chest(towel bench and 4 aux)
FRIDAY---legs(box squats with 4 aux)
now doing this program i never got bigger, faster or stronger. I'd say i did this for 5-7 months. My bench would never go up, squats were always the same. It sucked. There was never enough resting time between muscle groups.
SO i did some research and this is how it looks now
My bench has skyrocketed 25 lbs on max, my squats are where they should be, and i never feel fatigued now. I have been doing this program for 8 weeks.
Altough, i just switched this program up because i had biceps on WEDNESDAY. And i read you should never do biceps before or after back day. So i switched them up with deltiods.
I have many lifts that work agility, jumping and such because i play football and basketball. But i dont really feel satisfied with my program, like i am missing something. I look at most routines, and they only lift the same MUSCLE GROUP once a week. Am i over doing it??
1 core lift a day. Usually always strength. Aux's usually2*10.