So basically, I'm going to present a full-body strength focused workout that I just made up when I was bored. I'm not using this/haven't and probably will not because I focus on getting size. Anyways this is the workout;

 

Day 1 (heavy squats/OHP/BB rows):

Squats - 3x3-5

Overhead press - 3x3-5

Bent-over BB rows - 3x3-5

Deadlifts - 1x3-5 (70-80% of weight used on heavy day)

Bench press - 3x3-5 (70-80% of weight used on heavy day)

Pull-ups - 3x3-5 (70-80% of weight used on heavy day)

 

 

Day 2 (heavy deadlifts/bench press/pull-ups):

Deadlifts - 1x3-5 (ramp up to max weight)

Bench press - 3x3-5

Pull-ups - 3x3-5

Squats - 3x3-5 (70-80% of weight used on heavy day)

Overhead press - 3x3-5 (70-80% of weight used on heavy day)

Bent over BB rows - 3x3-5 (70-80% of weight used on heavy day)

 

You lift on every other day and on the movements using 70-80% of the weight used on the heavy workout, you can do partials to focus on the part of the movements that you're bad at. For example, if it's hard for you to lock-out on the bench press then you do board presses/rack presses/floor presses to limit the range of motion so your triceps will take much more of the load. If you're weak at the lift-off during deadlifts, then do elevated deadlifts on your light day for deadlifts. The reason why I recommend you to not always lift heavy on every movement is because your CNS (PNS) will get hit too hard and you'll become "overtrained". How much your CNS can handle depends on lots of factors & genetics but I can guarantee that you'll get great results if you use this program while taking in more calories than your body needs (surplus of calories). Will add more later info later. #SWAG

 

 

Edited December 10, 201312 yr by Master Queef

do u even lift bre

I know you guys are jelly of my superior intellect

do u even lift bre

nah

do u even lift bre

nope

Copy/Paste?

Copy/Paste?

I made this myself but copied some sentences to write it out faster and therefore some font sizes for fkd up

Overhead press - 3x3-5

Bent-over BB rows - 3x3-5

Deadlifts - 1x3-5 (70-80% of weight used on heavy day)

Bench press - 3x3-5 (70-80% of weight used on heavy day)

 

Whats the overhead press and Bent over BB rows????????

EXPLAINS SO I CAN HAZ GAINS

 

do u even lift bre

nope

 

 

Not at all...

 

Overhead press - 3x3-5

Bent-over BB rows - 3x3-5

Deadlifts - 1x3-5 (70-80% of weight used on heavy day)

Bench press - 3x3-5 (70-80% of weight used on heavy day)

 

Whats the overhead press and Bent over BB rows????????

EXPLAINS SO I CAN HAZ GAINS

 

BB rows:

 

 

 

Overhead press:

#squad

Peasants don't want to get strong?