I’m trying to work the main lifts in a 3 day sequence with some assistance work, was wondering if anyone could give me advice on what would be the best way to split it up or if there are better assistance exercises.
Warmups excluded, all work sets are 3 sets 5 reps, add 1 extra set for alternating exercises, body weight exercises are till failure
Monday
Squat
Standing Military Press
Calf Raises
Back Fly
Lat Pull Overs
Rear Delt Raises
Wednesday
Deadlift
Bench Press
Glute Ham Raises
Lying Triceps Extension / Tricep Dips Alternating Sets
Concentration Curls / Hammer Curls Alternating Sets
High Plank to Forearm Plank
Friday
Power Cleans
(Not sure if I should split the previous assistance work and do some here or try for a different series).
I dont see much wrong with this program execpt you have very little for your upper back , just bring in some chin ups and 1 handed rows / bent rows ect ?
push/pull/lower:
Clean+press/bench
pullups/chins
delt accessory
tricep accessory
More power cleans/ rows of some sort
more rows
briceps
deadlift/squat variations
front squat
good mornings
calves
Ok I modified it a little:
Monday
Squat
Military Press
Calf Raises
Stiff leg deadlift (maybe do them one legged for more unilateral work)
Barbell bridges
Lying Hip Abduction (and adduction if possible with a dumbbell)
Wednesday
Deadlift
Bench Press
Concentration curls / Hammer curls alternating sets
Triceps extension / dips alternating sets
Friday
Clean
Behind the neck press
Front Raises
Pull Overs
Lying rear delt raises
shoulder shrugs
lying row
[quote]caveman101 wrote:
push/pull/lower:
Clean+press/bench
pullups/chins
delt accessory
tricep accessory
More power cleans/ rows of some sort
more rows
briceps
deadlift/squat variations
front squat
good mornings
calves[/quote]
x2 just do a standard 3 way split. It works.