Hey I’m 5’9, 155 lbs, 7’4 reach, a 170 1RM squat and a 23" vertical jump. Would this be good for gains in my athleticism?
Weeks 1-6 Build Up Strength
Monday:
Squats - Work Up to 1 max set of 5
Posterior Chain Work - 4x6
Bench Press - 5x5
Back Rows - 4x6
Circuit Ab Training
Wednesday:
Squats 5x5 w/ Monday’s weight
Posterior Chain Work - 4x6
Military Press 5x5
Bicep Curls 4x6
Tricep Pushdowns 4x6
Circuit Ab Training
Friday
Hack Squats 3x3
Posterior Chain Work 4x6
Bench Press 5x5
Back Rows 5x5
Weeks 7-12 Speed-Strength Maintain Strength, Build Speed
Monday:
Squats 5x3
Posterior Chain Work 5x3
Bench Press 5x3
Back Rows 5x3
Wednesday:
Speed Squats 8x2
Posterior Chain Work 5x3
Speed Bench 8x2
Lat Pulldowns 5x3
Friday:
Speed Squats 8x2
Posterior Chain Work 5x3
Speed Bench 8x2
Lat Pulldowns 5x3
Weeks 13-18 Explosive Plyometrics, Functional Hypertrophy
Monday:
Jump Squats 3x6
Explosive Step Ups 2x10
Depth Jumps 4x4
One Legged Hops 3x6
Squats 5x5
Posterior Chain Work 4x6
Ab Circuit
Tuesday:
Clap Pushups
Drop to Pushup Position
Bench Press 5x5
Back Rows 5x5
Military Press 4x6
Ab Circuit
Friday:
Jump Squats 3x6
Explosive Step Ups 2x10
Depth Jumps 4x4
One Legged Hops 3x6
Squats 5x5
Posterior Chain Work 4x6
Ab Circuit
Saturday:
Clap Pushups
Drop to Pushup Position
Bench Press 5x5
Back Rows 5x5
Military Press 4x6
Ab Circuit
Please give me some feedback. I appreciate it, thanks in advance.