Designing a program

[Krueg]

Hey guys, I'm getting ready to start training for powerlifting in the next couple weeks. So I wanted to share a powerlifting/power-building template with you guys on how you can design your own program. This template can be used for strength training and or bodybuilding. I'm going to leave out training percentages and set/rep schemes to keep this simple and try to give everyone a basic idea on how to create their own program.

One day will be devoted to the Squat, one day will be Bench, Deadlift and Press. These are the core lifts you should be focusing on. So if you want to train 4 days a week your schedule would look like this.

(Example)
Monday - Press (Shoulders)
Tuesday - Squat (Legs)
Wednesday - OFF
Thursday - Bench (Chest)
Friday - Deadlift (Back)

Now that you got a training day for each Core lift, lets look at the secondary muscles involved.

Squat:
-Abs
-Low back
-Hamstrings
-Quads

Deadlift:
-Same as Squat, plus Upper Back & Grip

Bench:
-Shoulders
-Triceps
-Lats
-Upper Back

Press:
-Same as Bench, plus Lower Back and Abs

This is what "Assistance Work" is called. After your main lift, you train the secondary muscles involved to help improve your core lift so you dont have muscle or strength in-balances. For example, we know the squat also works our Abs, Low Back, Hams, Glutes and Quads. So your squat day will look like this.

(Example)
Squat
-Leg Press
-Good Mornings
-Weighted Sit-Ups

How much assistance work you do is up to you and your goals. Hope this thread helps!

-DJ Krueg

 

[Krueg]

Just wanted to add your core lifts should be done with heavier weights and lower reps. Assistant work should be done with lighter weights and higher reps.

Heres another explanation of this from StrongMan athlete Clint Darden

http://www.youtube.com/watch?v=Gcd4HiLYw2Q&list=UUe4wIoERTtDZVgOsxKOOZ7w&index=31&feature=plcp

 

[norziakoda]

nice dear

 

[marmel75]

Program I am running now's base is doing 1 set of 20 squats 3 times a week(have to use machine temporarily because I screwed up my back doing DLs), then I fill it in with two other compound exercises doing 5 x 5's...I am 190 lbs as a reference point

For example last workout:

Sunday:
Bench Press: 225 x 5/215 x 5/205 x 5 x 5 x 5
Bicep Curls(DBs): 40 x 5/45 x 5/50 x 5/55 x 5 x 5
Squats(V-Squat machine): 325 x 20

Tuesday:
Weighted Pullups: BW x 5/BW+25 x 5/BW+35 x 5/BW+45 x 5 x 5
Close Grip Bench Press: 185 x 5/195 x 5/205 x 5 x 5 x 5
Squats(V-Squat Machine): 355 x 20

Thursday:
Trap Shrugs: 315 x 5 x 5 x 5/405 x 5 x 5
Hammer Curls(DB): 40 x 5/45 x 5/50 x 5/55 x 5 x 5
Squats(V-Squat Machine) 375 x 20


This type of workload really drives muscle growth because of the huge hormonal release you are getting not only from doing the heavy compounds , but then adding in 20 squats to end it working your biggest muscle group. Its also great because it only takes about 45 minutes or so, getting you out of there when Testosterone is at its peak...

 

[Krueg]

Looks solid. I hear good thing about 20 rep squats. I know squatting frequently has helped my overall strength.

 

[switch]

what about bent over rows guys?

 

[DanZy]

what about bent over rows guys?

They're assistance work, not the most important thing

 

[marmel75]

what about bent over rows guys?

Weighted pullups bro....weighted pullups...