I just started this program, I found a lot of success with using pyramids when I was young so adjusted my current plan to this. I have some arthritic joint issues and in my 40s, so thats why there is only front squats, i find the back squat to hard on my body. Thank you in advance for any help you have for me and this program.
Wednesday
Front squat. 6,8,10,12
Barbell bench press 6,8,10,12
Palm in pulldown 6,8,10,12
Overhead barbell press 6,8,10,12
Dips 3×10
Rack lift 3×10
Friday
Romanian deadlift 6,8,10,12
Incline barbell bench press 6,8,10,12
Bentover row 6,8,10,12
Dumbell lateral raises 6,8,10,12
Incline hammer curl 3×10
Calf raises 3×10
Sunday
Front squat 4×8
Dumbbell fly 4×8
Prone dumbbell row 4x8
Barbell push press 4x8
Chin ups 3×10
Wrist rotations with barbell 3×amap
as well as, 2 or 3, 20-30 minute cardios.
Cheers.