Help With a New Program for Summer

Bigger Stronger Leaner Powerlifting & Strength Sports
1

im trying to make a new program for summer. Its basicly a bodybuilding routine, but the emphasis is placed on the 3 big lifts, and instead of a sholder day i put in mostly olympic lifts. any advisce is appreciated

Day 1
Incline Bar-5/5
Flat Dumbells-3/8
Flat Flies-3/8
Standing Calf Raises-4/10
Seated Calf Raises-4/10

Day 2
Deadlifts-4(12/8/6/5)
Weigheted Chinups-3(10/8/6)
Barbell Rows-3(8/6/6)
Hammer Strength Rows-3
Incline Situps-4
superset haning leg raises-4

Day 3
Squats-4(12/8/6/6)
Leg Extentions-3
superset leg curls-3
Standing leg curls-3
Seated Calf Raises-4
Standing Calf Raises

Day 4
Cleans-10/3
One-arm dumbell snatch-3/8-6
Front Raises-3
rear delt machine-4(20/10/8/8)
Machine Shrugs-4
Incline Situps
superset haning leg raises

Day 5
Barbell Curls-4
Seated Hammer Curls-3
Standing Dumbell Curls-3
Close-grip bench-3
Overhead dumbell extenstions-3
pushdowns-3

Day 6
I would like to add another day to the routine just with basic stuff like abs/grip training/forearms etc any ideas

thanks again for your help

2

Why are you doing a split routine? Wouldn’t a total body workout 3 times a week be more efficient than training a different body part 5 days a week?

3

My football strength and conditioning philosophy is football is a full body sport so it should be trained full body. My players train 3x’s/week, 3 full body workouts/week. Emphasis for the pre-competition cycle is on strength and power. These two components will be cycled weekly. Every 4th week is an unloading week. The training template is as follows:
dynamic warm up
speed/agility/quickness
plyos
ballistics
OL
LB Strength move (squat, etc)
UB strength move (pressing)
Direct Core Work (not much since core will worked in many other movements)
Posterior chain work (RDL’s, etc)
UB Pull (rows, chins, etc)
Energy System Work (conditioning)

Rob Izsa, MA, CSCS