Rate My Program

Bigger Stronger Leaner
1

Whatspoppin’ errybody, I designed a program based on a Push/Pull/Legs lay out. It has fairly low volume because it has to be combinined with the following training scedule:

1,5 hour BJJ: mon, wed
1,5 hour MT: tue, thu
1,5 hour mma: fri

The program looks as following:
Note: AMRAP → keep 1-2 reps in the tank

Week 1
Push:

  • Explosive push up (5x2)
  • OHP (5x70%, 5x75%, 80xAMRAP)
  • Bench press (5x70%, 5x75%, 80xAMRAP)
  • Dips + 3-way schoulder raise + Ab rol-out (3xAMRAP)

Pull:

  • Broad jump (5x2)
  • Deadlift (5x70%, 5x75%, 80xAMRAP)
  • Seal row (5x70%, 5x75%, 80xAMRAP)
  • Pull-up + Face pulls + Biceps curls (3xAMRAP)

Legs:

  • Jump squat (5x2)
  • Squat (5x70%, 5x75%, 80xAMRAP)
  • Front squat (5x70%, 5x75%, 80xAMRAP)
  • Split squat + GHR + Glute bridge (3xAMRAP)

Week 2
Push:

  • Explosive push up (5x2)
  • OHP (5x75%, 5x80%, 85xAMRAP)
  • Bench press (5x75%, 5x80%, 85xAMRAP)
  • Dips + 3-way schoulder raise + Ab rol-out (3xAMRAP)

Pull:

  • Broad jump (5x2)
  • Deadlift (5x75%, 5x80%, 85xAMRAP)
  • Seal row (5x75%, 5x80%, 85xAMRAP)
  • Pull-up + Face pulls + Biceps curls (3xAMRAP)

Legs:

  • Jump squat (5x2)
  • Squat (5x75%, 5x80%, 85xAMRAP)
  • Front squat (5x75%, 5x80%, 85xAMRAP)
  • Split squat + GHR + Glute bridge (3xAMRAP)

Week 3
Push:

  • Explosive push up (5x2)
  • OHP (5x80%, 5x85%, 90xAMRAP)
  • Bench press (5x80%, 5x85%, 90xAMRAP)
  • Dips + 3-way schoulder raise + Ab rol-out (3xAMRAP)

Pull:

  • Broad jump (5x2)
  • Deadlift (5x80%, 5x85%, 90xAMRAP)
  • Seal row (5x80%, 5x85%, 90xAMRAP)
  • Pull-up + Face pulls + Biceps curls (3xAMRAP)

Legs:

  • Jump squat (5x2)
  • Squat (5x80%, 5x85%, 90xAMRAP)
  • Front squat (5x80%, 5x85%, 90xAMRAP)
  • Split squat + GHR + Glute bridge (3xAMRAP)

Week 4 :add 5 lbs to upper body exercises, add 10 lbs to lower body exercises. Return to week 1.

Hope to get feedback from you guys!

Pano

2

Looks good to me if you can manage that and 5 days a week of martial art. I know I can’t (I could but it wouldn’t get me anywhere).

Would add arm work, what’s the point of lifting and looking like a twink, but that’s just me.

1 Like
3

Yeah looks fine, if doing that much martial arts as well I would do a couple workouts every few weeks just machines/girly excercises for very high reps or you’re going to get pretty beat up.

As above could add in some extra gunz/tricep isolation work

2 Likes
4

So Mon, Tue, Wed, Thu, Fri you have martial arts. When do you fit in your push/pull/leg workouts in that week?

Do you normally have so much martial arts training with 3 decently intense days of lifting?

1 Like
5

I would do the workouts early in the day, and the classes are in the evening.

6

Maybe the ‘deload’ would be something like this:

5 rounds of:

DB curls: light AF AMRAP
DB OHP: same weight AMRAP
DB skwats same weight: AMRAP
DB deads same weight: AMRAP

BTW, also asking @jasmincar : is the only reason for arm work vanity? Because too muscular arms can hinder shit like punching I guess, I kept the direct work low.

Hope to hear from you guys!

7

Well it’s pretty sad to spend time lifting and looking like nothing because your arms are underdeveloped

Arms and nothing else is laughable
Everything else but no arms is sad

That deload is kind of useless

8

Yeah could work fine, I still would still say machines especially hammer strength and Smith machine are preferable

You want to both unload the nervous system and give it a different stimulus from free weights

9

How muscular would one’s arms have to be to be able to do that?

10

If you can’t touch your thumb to your Delt, your Biceps are too developed for optimal combative effectiveness.

1 Like
11

Wouldn’t that also be a result of the chest being too developed? What about the triceps?