Need Help Setting Up My Schedule

Training Powerlifting
1

I have an internship starting next week. The only days I’m available to lift are Monday, Tuesday, Wednesday, and Saturday. I’m trying to put together a schedule so I can hit all my goals throughout the week. I would like to hit the following each week:

1.) Heavy squats
2.) Heavy bench
3.) Deadlifts
4.) Dynamic/Hypertrophy squats
5.) Dynamic/hypertrophy bench
6.) Chest (Incline Bench)
7.) Shoulders (Military Press, db raises)
8.) Upperback/Lats (Pullups, BB Rows)
9.) Triceps (CG Bench, Dips)
10.) Biceps (BB curls, chins)
11.) Low back/Hamstrings (good mornings/leg curls)

I would regard myself as a powerlifter. My goal is to simply to get stronger and build more mass. I sort of had this in mind…

Monday- Heavy Bench, Hyper/Dyn Squat, Military Press

Wednesday- Deadlift, Pullups/Chins, BB Rows

Friday- Heavy Squat, Hyper/Dyn Bench, Good Mornings, Leg Curls

Saturday- DB Shoulder Press, Raises, CG Bench, Dips, BB Curls

This is the only thing I can come up with, unless I jam everything into 3 days. I’m just kind of lost. Maybe someone has an idea that I’m not seeing? Help would be greatly appreciated!

2

Prioritize and organize your lifts. Divide them into specific (your main lifts) general-specific (variations of your main lifts, and the like) and general (basic work for general assistance).

I like to organize my training like this:

Main lift
Assistance work
Accessory work

So, if this were a squat day:

Squat
Rows
GHR
Small muscle groups (calves, neck work, etc)

If I’m doing two lifts a day:

Dynamic/light bench
Heavy squat
Pullups
Dips
Small muscle groups

Just remember that you want your workout to go from:

specific to general

heavy to light (with the exception of true dynamic work, in which case do this first, always)

compound to isolation

Here is a article I think you will find helpful:
http://www.iowapowerlifting.com/Articles/TrainingTrajectory.html

Four days is definitely enough to work with. There are tons of programs (5/3/1, Juggernaut Method, and the four main Westside days [ME/DE upper/lower] come to mind) that are all built around four lifting days.