Over the last couple of years, I've had a lot of guys in the gyms I work out at ask me for my program. I've watched dozens of men and women use my system and make phenomenal gains. I've refined it over the years, and after running it for the last two years straight, and testing it on two dozen individuals, I'm confident this program has everything you need to tremendously increase your strength and build tons of good looking muscle.
Personally, I've used this program to get the following numbers at a bodyweight of 180 pounds. (over the course of 2 years of running it and refining it)
Squat: 255->405lbs
Pause Bench: 185->275lbs
Deadlift: 315->455lbs
OHP: 135->195lbs
That said, I wanted to make my system available here, especially because of all the good Rooshv has done for me. So, let's break this down:
What are you getting?
This five week strength program is not your typical, low rep power-lifting program. You're going to be hitting a lot of quality volume, specifically tailored to your current strength level. You'll be doing the big four (squat, bench, deadlift, and OHP) as your cornerstone movements. Be warned, you're going to be tested. This program is not a stroll in the park.
The program is based in this customizable spreadsheet I have attached to this thread. All of the formulas are visible, and if you have the experience, you can tweak the percentages and see how they effect the overall intensity of the program itself. Download the spreadsheet and see for yourself!
How is this program structured?
This program is a 5 week, repeatable program. The program itself has two blocks.
The 1st and second week are a volume block, with higher volume, and moderate intensity.
The 3rd week serves as a phase shift, where the volume is still fairly high, but the intensity is also heightened.
The 4th and 5th weeks are the peak/intensity block. The volume remains moderate, but decreases as intensity ramps up toward's week 5 and it's scheduled PR attempts.
The first 3 weeks are six workouts a week. These workouts typically take about an hour if you're following the 2 minute rest period rule mentioned in the program. The 4th week has five workouts, and the 5th has four workouts.
The Split:
This program is structured into an upper/lower split. Be warned, this means you will squat and deadlift on the same day. This can be challenging to some, but you will get used to it. The volume and intensity are managed so you can do both.
Okay, I want to try this! What do I do?
First, I would recommend anyone doing this program have at least a solid year of lifting experience, and be able to perform the big four with good form, and not suffer from form breakdown. This is important, because you will be handling volume during this program, and form breakdown exposes you to potential injury.
To use this program, simply enter your 1 rep maxes on the Inputs sheet, and excel will calculate the rest of your workouts for you. You can also choose which accessory movements you want to do by clicking through the drop-down menus. More choices will be added as I evaluate the effectiveness of each exercise.
Choosing Weights for Accessories:
As for choosing weights for your accessory movements, you should pick weights where you have two reps left in the tank at the end of each set. These accessories should be performed with full range of motion and using correct form. Do not be afraid to start on the lighter side of things.
Optional Accessories:
I've also given you leeway with your optional accessory movements. Choose wisely, with any exercises you feel support your goals. I would advise, however to keep these slots for single joint exercises. This program has a lot of high-fatigue, compound exercises, so you want to avoid taxing your recovery.
Using The Calculations Sheet:
I would advise against changing the percantages; but if you're really interested in how you can play with the formulas used for this program, and how you can optimize them with INOL, feel free to DM me and I'll explain. This option should only be used for advanced lifters.
Nutrition, Sleep, and Recovery:
Four things here: Sleep 8 quality hours a day, drink plenty of water, be in at least a slight caloric surplus, and make sure to foam roll/mobilize at the end of your workouts. Check out RomWOD or M|Wod as options. Dr. Kelly Starrett at M|Wod is particularly good for this type of thing. For your rest days, you should be resting!! Fight the urge to train!
Other:
If you have questions, or wish for me to clarify something, don't hesitate to ask! As an NASM CPT in my downtime, I, and dozens of others can attest to the effectiveness of this method for developing overall strength and muscle mass. Thank you for taking the time to read this data sheet, and I hope to hear from you as to your feedback and other data so I can further refine this method into one of the definitive resources for power-building strength training.
The Program: (Excel 2016)
[img]images/attachtypes/xls.gif[/img] Investment Bro 5 Week Strength.xlsx (Size: 69.59 KB / Downloads: 356)
Personally, I've used this program to get the following numbers at a bodyweight of 180 pounds. (over the course of 2 years of running it and refining it)
Squat: 255->405lbs
Pause Bench: 185->275lbs
Deadlift: 315->455lbs
OHP: 135->195lbs
That said, I wanted to make my system available here, especially because of all the good Rooshv has done for me. So, let's break this down:
What are you getting?
This five week strength program is not your typical, low rep power-lifting program. You're going to be hitting a lot of quality volume, specifically tailored to your current strength level. You'll be doing the big four (squat, bench, deadlift, and OHP) as your cornerstone movements. Be warned, you're going to be tested. This program is not a stroll in the park.
The program is based in this customizable spreadsheet I have attached to this thread. All of the formulas are visible, and if you have the experience, you can tweak the percentages and see how they effect the overall intensity of the program itself. Download the spreadsheet and see for yourself!
How is this program structured?
This program is a 5 week, repeatable program. The program itself has two blocks.
The 1st and second week are a volume block, with higher volume, and moderate intensity.
The 3rd week serves as a phase shift, where the volume is still fairly high, but the intensity is also heightened.
The 4th and 5th weeks are the peak/intensity block. The volume remains moderate, but decreases as intensity ramps up toward's week 5 and it's scheduled PR attempts.
The first 3 weeks are six workouts a week. These workouts typically take about an hour if you're following the 2 minute rest period rule mentioned in the program. The 4th week has five workouts, and the 5th has four workouts.
The Split:
This program is structured into an upper/lower split. Be warned, this means you will squat and deadlift on the same day. This can be challenging to some, but you will get used to it. The volume and intensity are managed so you can do both.
Okay, I want to try this! What do I do?
First, I would recommend anyone doing this program have at least a solid year of lifting experience, and be able to perform the big four with good form, and not suffer from form breakdown. This is important, because you will be handling volume during this program, and form breakdown exposes you to potential injury.
To use this program, simply enter your 1 rep maxes on the Inputs sheet, and excel will calculate the rest of your workouts for you. You can also choose which accessory movements you want to do by clicking through the drop-down menus. More choices will be added as I evaluate the effectiveness of each exercise.
Choosing Weights for Accessories:
As for choosing weights for your accessory movements, you should pick weights where you have two reps left in the tank at the end of each set. These accessories should be performed with full range of motion and using correct form. Do not be afraid to start on the lighter side of things.
Optional Accessories:
I've also given you leeway with your optional accessory movements. Choose wisely, with any exercises you feel support your goals. I would advise, however to keep these slots for single joint exercises. This program has a lot of high-fatigue, compound exercises, so you want to avoid taxing your recovery.
Using The Calculations Sheet:
I would advise against changing the percantages; but if you're really interested in how you can play with the formulas used for this program, and how you can optimize them with INOL, feel free to DM me and I'll explain. This option should only be used for advanced lifters.
Nutrition, Sleep, and Recovery:
Four things here: Sleep 8 quality hours a day, drink plenty of water, be in at least a slight caloric surplus, and make sure to foam roll/mobilize at the end of your workouts. Check out RomWOD or M|Wod as options. Dr. Kelly Starrett at M|Wod is particularly good for this type of thing. For your rest days, you should be resting!! Fight the urge to train!
Other:
If you have questions, or wish for me to clarify something, don't hesitate to ask! As an NASM CPT in my downtime, I, and dozens of others can attest to the effectiveness of this method for developing overall strength and muscle mass. Thank you for taking the time to read this data sheet, and I hope to hear from you as to your feedback and other data so I can further refine this method into one of the definitive resources for power-building strength training.
The Program: (Excel 2016)
[img]images/attachtypes/xls.gif[/img] Investment Bro 5 Week Strength.xlsx (Size: 69.59 KB / Downloads: 356)