Been awhile since i posted anything but getting into some consistent training again. i need a bit of feedback on this program and the progression. its basically non-linear an i’m not so sure on the set/rep/rest scheme i ‘ve got planned. i’ve spent the last week gauging my maxes so i’ve got a starting point and some goals in mind, i won’t get into numbers yet. Props to built btw! :)

Baby got Back
4 day split EOD
This represents 1 cycle (8 days)

M – Vertical Push/Pull ~ Chins/db shoulder press/ hs high row/milli press
T – rest
W – Quad Dominant ~ Squats/ Front squats/db walking lunges
T- rest
F – horizontal push/pull ~ Bent row/Bench press/ seated close grip row/weighted dips
S – rest
S- ham dominant ~ Deadlifts/ romanian dealifts/lying ham curls
M – rest

My main lifts are in bold the rest will be asisstance

4 Cycles will be 1 training block

program will be 4 training blocks

block 1 – adaptation/hypertrophy 3×10 (assistance 3×10 also) 1 min recovery exception of squats and deadlifts which will be low reps and low volume (3×5)

block 2 – strength/hypertrophy 5×5 ,2 min recovery (assistance 3×12 1 min recovery)

block 3 – hypertrophy 4×6-8 1 min 30 sec recovery (assistance 3×15 1min recovery)

block 4 – strength/power Would like some help here as i am unsure how to round things out 5×3 followed by 1×10 maxing out? 10×3 ? going for new 1rm?

thanks 4 your time .RC

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