Howdy, y'all. Here's a template I've put together that I'm going to get started on next week. It's not for ABZ or GUNZ, it's for getting stronger. To do it, you need to know what your 1RMs are for the squat, deadlift and overhead press. The only benching involved will be close grip bench, and only for the purpose of assisting the overhead press. I don't know how much I can bench right now and I don't really care, because overhead is how men should press. (OK, benching is legit, I just don't like what going heavy does to my shoulders.)
You will also need microplates because the template is based on a simple progression of reps at percentages of your 1RM. Round decimals up. Don't forget to eat a lot. And don't just eat "a lot," eat right. Lots of protein and good carbs.
I'm going to start this program a week from today and run it until April, then take a week off and test new maxes the week after that. Anyone interested in joining me? I think it would be pretty cool to have some accountability partners and because the template is based on percentages, this is something anybody who lifts could pick up wherever they might be in their strength journey.
Week 1, Day 1 (Heavy)
Squat 6 sets of 2 @ 80% 1RM, Press 6 sets of 2 @ 80% 1RM, Deadlift 1 set of 5 @ 60% 1RM (deadlift w/ double overhand grip for as long as you're able, then switch when you must and test at the end with whatever grip you want to use)
Week 1, Day 2 (Volume)
Squat 5 sets of 5 @ 70% 1RM, Press 3 sets of 5 @ 70% 1RM, CGBP 3 sets of 5 @ 90% Press 1RM
Week 1, Day 3 (Conditioning)
Do whatever "conditioning" means for you. Go for a run, walk with a weight vest, get on a rower or a bike...whatever.
Rest and recovery are the keys to getting stronger. Take 2 days off after heavy days, 1 day off after volume days and 1 day off after conditioning days before starting over. Repeat.
Week 2, Day 1 (Heavy) Squat 6 x 2 @ 82%, Press 6 x 2 @ 82%, Deadlift 1 x 5 @ 65%
Week 2, Day 2 (Volume) Squat 5 x 5 @ 72.5%, Press 3 x 5 @ 72.5%, CGBP 3 x 5 @ 91.5%
Week 2, Day 3 Conditioning
*****
Week 3, Day 1 (Heavy) Squat 6 x 2 @ 84%, Press 6 x 2 @ 84%, Deadlift 1 x 5 @ 69%
Week 3, Day 2 (Volume) Squat 5 x 5 @ 75%, Press 3 x 5 @ 75%, CGBP 3 x 5 @ 93%
Week 3, Day 3 Conditioning
*****
Week 4, Day 1 (Heavy) Squat 6 x 2 @ 86%, Press 6 x 2 @ 86%, Deadlift 1 x 5 @ 73%
Week 4, Day 2 (Volume) Squat 5 x 5 @ 77.5%, Press 3 x 5 @ 77.5%, CGBP 3 x 5 @ 94.5%
Week 4, Day 3 Conditioning
*****
Week 5, Day 1 (Deadlift Only) Deadlift 3 sets of 5 @ 76%
Week 5, Day 2 (CGBP Only) CGBP 5 sets of 5 @ 105% Press 1RM
Week 5, Day 3 (Squat Only) Squat 5 sets of 5 @ 80% 1RM
No conditioning in Week 5.
*****
Week 6, Day 1 (Heavy) Squat 6 x 2 @ 87.5%, Press 6 x 2 @ 87.5%
Week 6, Day 2 (Volume) Squat 5 x 5 @ 81.5%, Press 3 x 5 @ 81.5%, CGBP 3 x 5 @ 96%
Week 6, Day 2 Conditioning
No deadlifting in Week 6.
*****
Week 7, Day 1 (Heavy) Squat 6 x 2 @ 89%, Press 6 x 2 @ 89%, Deadlift 1 x 5 @ 77% (double overhand grip might start getting tough here, if you fail, stop and do singles until you reach 5)
Week 7, Day 2 (Volume) Squat 5 x 5 @ 82.5%, Press 3 x 5 @ 82.5%, CGBP 3 x 5 @ 97%
Week 7, Day 3 Conditioning
*****
Week 8, Day 1 (Heavy) Squat 6 x 2 @ 90%, Press 6 x 2 @ 90%, Deadlift 1 x 5 @ 78%
Week 8, Day 2 (Volume) Squat 5 x 5 @ 83.5%, Press 3 x 5 @ 83.5%, CGBP 3 x 5 @ 98.5%
Week 8, Day 3 Conditioning
No deadlifting in Week 8.
*****
Week 9, Day 1 (Heavy) Squat 8 singles @ 91%, Press 8 singles @ 91%
Week 9, Day 2 (Volume) Squat 5 x 5 @ 84%, Press 3 x 5 @ 84%, CGBP 3 x 5 @ 100%
Week 9, Day 3 Conditioning
*****
Week 10, Day 1 (Heavy) Squat 8 singles @ 92%, Press 8 singles @ 92%
Week 10, Day 2 (Volume) Squat 5 x 5 @ 85%, Press 3 x 5 @ 85%, CGBP 3 x 5 @ 101.5%
Week 10, Day 3 (Deadlift Only) Deadlift 3 sets of 5 @ 80% 1RM
No conditioning in Week 10.
*****
Week 11, Day 1 (Heavy) Squat 8 singles @ 93%, Press 8 singles @ 93%
Week 11, Day 2 (Volume) Squat 5 x 5 @ 86%, CGBP 5 x 5 @ 103%
Week 11, Day 3 (Press Only) Press 5 sets of 5 @ 85% 1RM
*****
Congratulations! You've just spent the last eleven weeks testing yourself by stressing your whole body, recovering and getting stronger week by week. You're probably noticeably bigger too.
Now take a week off and test your lifts. Good luck!
