I thought I might pop in here and present to folks the program I am currently using. I am focused on strength, but do enough work for some level of hypertrophy.
Exercise selection:
Monday
Bench Press
Pullup
Close Grip Incline Press
Unilateral Seated Row
BB Curl
Stiff Arm Pulldown
Wednesday
Squat
Unilateral Squat
Landmine Rotation
Back Extension
Calf Raise
Friday
Push Press
Bent Row
Dip
Underhand Pulldown
Skullcrusher
Dumbbell Pullover
Sunday
Power Clean
Trap Bar Deadlift
Turkish Getup
Kettlebell Swing
Face Pull
Week 1 is high intensity and moderate in volume:
The first lift of Mon and Wed workouts I do 7x1 @ 90% 1RM.
The first lift of Fri and Sun workouts I do 6x3 @ 70% 1RM (Explosive movements).
The remaining compound lifts I do 5x3 @ 85% 1RM.
The isolation work is 2x10 @ 60-70% 1RM.
Week 2 is moderate intensity and high in volume:
The first lift of Mon and Wed workouts I do 5x4 @ 80% 1RM.
The first lift of Fri and Sun I do 6x5 @ 60% 1RM (Explosive movements).
The remaining compound lifts I do 4x6 @ 75% 1RM.
The isolation work is 3x10 @ 60-70% 1RM.
Week 3 is high intensity and high volume:
The first lift of Mon and Wed workouts I do 10x1 @ 90% 1RM.
The first lift of Fri and Sun I do 8x3 @ 70% (Explosive movements).
The remaining compound lifts I do 6x3 @ 85%.
The isolation work is 3x10 @ 60-70% 1RM.
Week 4 is a deload. Moderate intensity and low volume:
The first lift of Mond and Wed is 3x3 @ 80% 1RM.
The first lift of Fri and Sun is 4x4 @ 60% 1RM.
The remaining compound lifts are 2x6 @ 75% 1RM.
The isolation work is 2x10 @ 60-70% 1RM.
Next cycle through I will try to increase weights around 2.5% per lift. So, 200 pound lifts go up about 5 pounds. 400 pound lifts go up about 10 pounds.
Exercise selection:
Monday
Bench Press
Pullup
Close Grip Incline Press
Unilateral Seated Row
BB Curl
Stiff Arm Pulldown
Wednesday
Squat
Unilateral Squat
Landmine Rotation
Back Extension
Calf Raise
Friday
Push Press
Bent Row
Dip
Underhand Pulldown
Skullcrusher
Dumbbell Pullover
Sunday
Power Clean
Trap Bar Deadlift
Turkish Getup
Kettlebell Swing
Face Pull
Week 1 is high intensity and moderate in volume:
The first lift of Mon and Wed workouts I do 7x1 @ 90% 1RM.
The first lift of Fri and Sun workouts I do 6x3 @ 70% 1RM (Explosive movements).
The remaining compound lifts I do 5x3 @ 85% 1RM.
The isolation work is 2x10 @ 60-70% 1RM.
Week 2 is moderate intensity and high in volume:
The first lift of Mon and Wed workouts I do 5x4 @ 80% 1RM.
The first lift of Fri and Sun I do 6x5 @ 60% 1RM (Explosive movements).
The remaining compound lifts I do 4x6 @ 75% 1RM.
The isolation work is 3x10 @ 60-70% 1RM.
Week 3 is high intensity and high volume:
The first lift of Mon and Wed workouts I do 10x1 @ 90% 1RM.
The first lift of Fri and Sun I do 8x3 @ 70% (Explosive movements).
The remaining compound lifts I do 6x3 @ 85%.
The isolation work is 3x10 @ 60-70% 1RM.
Week 4 is a deload. Moderate intensity and low volume:
The first lift of Mond and Wed is 3x3 @ 80% 1RM.
The first lift of Fri and Sun is 4x4 @ 60% 1RM.
The remaining compound lifts are 2x6 @ 75% 1RM.
The isolation work is 2x10 @ 60-70% 1RM.
Next cycle through I will try to increase weights around 2.5% per lift. So, 200 pound lifts go up about 5 pounds. 400 pound lifts go up about 10 pounds.
