This is kind of long, so my apologies
Basic goals- greater mass with concentration on shoulders, upper arms, legs and forearms, more explosive strength, greater overall fitness levels and muscular endurance.
My main goal is the mass but I don’t want to specialize too heavily at the expense of other almost as important things and I don’t want to burn out, I work a lot as it is. Also, of course I just really want to get stronger and if I’m putting weight on the bar I’m happy
Six days a week- Every day full body and centered around multi joint movements.
Three days of 5x5, basically powerlifting types of things with the rep range more up in the hypertrophy range. I like singles a lot and gas quickly after triples, so I’m trying to force a new direction.
Two days of 12x1, explosive olympic type exercises. Because I like them, to break up the monotony to keep from burning out, and because I’m not terribly explosive.
One day of 2x12, because I absolutely hate the rep range, for muscular endurance working in that range, and to keep the gut in check.
This is loosely based on a lot of Waterbury theory but adapted a little more to my personal schedule and needs. I’ve made great gains on a couple of his programs with no modification, but right now with my schedule none of his out of the book stuff is quite fitting me.
Saturday- Medium High Reps for conditioning and muscular endurance
2 x 12
Step ups
Swings
Hang cleans
A1 Machine calf raise
A2 Gripper
Sunday- Powerbuilding
5x5
Power Shrug
A1 Bench Press
A2 Barbell Row
B1 Wrist Curl
B2 Standing calf Raise
Monday- Powerbuilding
5x5
Oly Squat
A1 Push Press
A2 Pull ups
B1 Static Hold
B2 Seated Calf Raise
Tuesday- Explosiveness
12x1
One Arm snatch
Power clean
Wednesday- Powerbuilding
5x5
Deadlift
A1 Dumbbell Press
A2 Chin Ups
B1 Weighted Hangs
B2 Calf Raise
Thursday- Explosiveness
12 x1
Clean and Jerk
High Pull
Friday- Rest
I’m kind of concerned that there isn’t enough heavy loading to build a decent amount of muscle, but I don’t have a partner to keep me motivated and if I burn out I won’t set foot inside the gym for two months. I don’t really know how anyone can critique that part without knowing me better than I know myself though.
I’m also not very well versed in designing a program around explosive lifts. This is a work in progress though, I’m playing with it this week and finalizing it by friday night, then its set in stone for three weeks. I need constructive criticism with suggestions on what to change, I spent a lot of time designing this. I know its far from perfect and I hope I can get some help on this. Thanks in advance!