How's My Program?

Training Beginners
1

I’m trying to create one where it’s 4 days per week with each day focusing on one of the “big three” with an additional day dedicated to sprints/conditioning/explosive strength/speed. I’m also trying to work on my calves and abs as I have been ignoring them throughout the first few years of training and it’s starting to show. My goals are to continue bulking while maintaining or increasing speed.

Monday
Squat 4 x 6
Hang Cleans 3 x 5
St. Leg Deadlift 3 x 8
Calves 3 x 12
Abs Circuit

Wednesday
Bench Press 4 x 6
Rows 3 x 4
1-Arm Rows 3 x 8
Pull ups 3 x max
Biceps 3 x 10
Triceps 3 x 10

Friday
Deadlift 4 x 6
Bulg. Split Squat 3 x 10
Calves 3 x 12
Abs Circuit

Sunday
Sprints
Clap Push-ups (3 x max)
Jumprope
Plyometrics (low volume)

I believe that there is a program similar to what I want (each day built around a primary lift) but I had no success finding it with a search.

Thanks. Any comments are greatly appreciated.

2

You might consider not having squats the next day after sprints.

Take a look at Joe DeFranco’s Westside for Skinny Bastards 3. It has what you are looking for. Take it as it is, or use it for some ideas to use in your own routine.

link to it here:
http://www.elitefts.com/ws4sb/WS4SB.pdf

Some of Chad Waterbury’s routines here on T-Mag are along those lines as well.

LA

3

Great. Thanks for the in depth link, very helpful/informative.