by BigOliver
A program I made for gaining strength and size based on any of the big lifts you choose.
The basic premise is that you work up to, in as many sets as necessary, a 3 Rep PR.
You then take approximately 80-90% of that PR and perform 3 sets at that weight of 3-5 Reps.
This is then followed by relevant accessory/supplemental work in either PPL, Full Body or Upper/Lower styles.
Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.
Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %
Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.
Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %
Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.
Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %
Overload: After 1 successful session, Training Max will be suggested to increase by 2.5 kg.
Deload: After 1 uncompleted session, Training Max will be suggested to decrease by 10 %