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was writing a program for a client and decided to do it pro bono so i could put it out publicly since i hadn't put out any programming for free in a while. If you are looking for a straight forward strength and hypertrophy program, here you go!
General rules - On the high rep sets start out week one light and on the lower end of the reps. You should be trying to progress on weight, reps, AND sets as the weeks go on. Also, I don’t care if you use the EXACT exercises on the assistance work. I obviously have no idea what equipment you have available at whatever training facility you use. As long as they fit whatever lift/body part is being targeted. If you don't know your maxes on these lifts take a week and figure them out. Dont kill yourself though. You just need a close proximity to your 1RM. The last thing you want is to get injured before you even start a new program...or ever in general. Week 1- Day 1 Bench press 5x5@70% Incline DB press 3x8-12 ss/ BB rows 3x8-12 Lying tricep extension 3x12-15 ss/ Lat pull down 3x12-15 Push-ups 3xMax reps ss/ BB curls 3x15-20 Day 2 Back squat 5x5@70% Barbell Split squat 3x8-12e Leg press 3x15-20 Back extension 3x10-15 ss/ Hanging knee raise 3x10-15 Day 3 OH press 5x5@70% Dips 3x8-12 ss/ Pullups 3x8-12 Cable tricep press down 3x12-15 ss/ DB rows 3x12-15 Laterals 3x15-20 ss/ DB curls 3x15-20 Day 4 Power clean 5x3@70% Deadlift 3x5@70% Front squat 3x8-12 Bulgarian split squat 3x15-20e (light. Body weight if you have to at first. Holding DBs as you progress) ss/ Hollow holds 3xMax time Week 2- Day 1 Bench press 5x3@75% Incline DB press 4x8-12 ss/ BB rows 4x8-12 Lying tricep extension 3x12-15 ss/ Lat pull down 3x12-15 Push-ups 3xMax reps ss/ BB curls 3x15-20 Day 2 Back squat 5x3@75% Barbell Split squat 4x8-12e Leg press 3x15-20 Back extension 3x10-15 ss/ Hanging knee raise 3x10-15 Day 3 OH press 5x3@75% Dips 4x8-12 ss/ Pullups 4x8-12 Cable tricep press down 3x12-15 ss/ DB rows 3x12-15 Laterals 3x15-20 ss/ DB curls 3x15-20 Day 4 Power clean 5x3@75% Deadlift 3x3@75% Front squat 4x8-12 Bulgarian split squat 3x15-20e ss/ Hollow holds 3xMax time Week 3- Day 1 Bench press 5x1@80% Incline DB press 4x8-12 ss/ BB rows 4x8-12 Lying tricep extension 4x12-15 ss/ Lat pull down 4x12-15 Push-ups 3xMax reps ss/ BB curls 3x15-20 Day 2 Back squat 5x1@80% Barbell Split squat 4x8-12e Leg press 4x15-20 Back extension 3x10-15 ss/ Hanging knee raise 3x10-15 Day 3 OH press 5x1@80% Dips 4x8-12 ss/ Pullups 4x8-12 Cable tricep press down 4x12-15 ss/ DB rows 4x12-15 Laterals 3x15-20 ss/ DB curls 3x15-20 Day 4 Power clean 5x2@80% Deadlift 3x1@80% Front squat 4x8-12 Bulgarian split squat 4x15-20e ss/ Hollow holds 4xMax time Week 4 - Deload. Keep the general theme of each training day the same but give yourself a mental and physical break. Do whatever exercises sound fun that day but make sure they fit within the upper/lower theme of that day AND most importantly, are restorative. Get sweaty, get a pump, stay under 60% of your max, and rest anything that hurts. Week 5 - Day 1 Bench press 5x5@75% Incline barbell bench 3x8-12 ss/ Low pulley row 3x8-12 Seated BTN tricep extension 3x8-12 ss/ Chin ups 3x8-12 Machine fly/pec deck 3x15-20 ss/ Hammer curls 3x15-20 Day 2 Back squat 5x5@75% Close stance leg press 3x8-12 DB lunge/walking if possible 3x15-20e Standing cable crunches 3x10-15 ss DB RDLs 3x10-15 Day 3 OH press 5x5@75% Close grip bench 3x8-12 ss/ Close grip lat pulldowns 3x8-12 Machine/cable lateral 3x15-20 ss/ Cable curl 3x15-20 Day 4 Power clean 5x3@75% Deadlift 3x5@75% Front squat 3x6-10 Step ups 3x15-20e (light. Body weight if you have to at first. Holding DBs as you progress) ss/ Side planks 3xMax time each side Week 6 - Day 1 Bench press 5x3@80% Incline barbell bench 4x8-12 ss/ Low pulley row 4x8-12 Seated BTN tricep extension 3x8-12 ss/ Chin ups 3x8-12 Machine fly/pec deck 3x15-20 ss/ Hammer curls 3x15-20 Day 2 Back squat 5x3@80% Close stance leg press 4x8-12 DB lunge/walking if possible 3x15-20e Standing cable crunches 3x10-15 ss DB RDLs 3x10-15 Day 3 OH press 5x3@80% Close grip bench 4x8-12 ss/ Close grip lat pulldowns 4x8-12 Machine/cable lateral 3x15-20 ss/ Cable curl 3x15-20 Day 4 Power clean 6x2@80% Deadlift 3x3@80% Front squat 4x6-10 Step ups 3x15-20e (light. Body weight if you have to at first. Holding DBs as you progress) ss/ Side planks 3xMax time each side Week 7 - Day 1 Bench press 5x1@85% Incline barbell bench 4x8-12 ss/ Low pulley row 4x8-12 Seated BTN tricep extension 4x8-12 ss/ Chin ups 4x8-12 Machine fly/pec deck 3x15-20 ss/ Hammer curls 3x15-20 Day 2 Back squat 5x1@85% Close stance leg press 4x8-12 DB lunge/walking if possible 4x15-20e Standing cable crunches 3x10-15 ss DB RDLs 3x10-15 Day 3 OH press 5x1@85% Close grip bench 4x8-12 ss/ Close grip lat pulldowns 4x8-12 Machine/cable lateral 4x15-20 ss/ Cable curl 4x15-20 Day 4 Power clean 5x2@85% Deadlift 3x1@85% Front squat 4x6-10 Step ups 4x15-20e (light. Body weight if you have to at first. Holding DBs as you progress) ss/ Side planks 4xMax time each side Week 8 - Deload This next 3 weeks worry more about pushing the weight. Rep ranges and sets are lower on everything. Week 9 - Day 1 Bench press 4x5@80% Incline DB press 3x6-10 ss/ BB rows 3x6-10 Lying tricep extension 3x10-12 ss/ Lat pull down 3x10-12 Push-ups 3xMax reps ss/ BB curls 3x8-10 Day 2 Back squat 4x5@80% Barbell Split squat 3x6-10e Leg press 3x8-12 Back extension 3x8-11 ss/ Hanging knee raise 3x8-12 Day 3 OH press 4x5@80% Dips 3x6-10 ss/ Pullups 3x6-10 Cable tricep press down 3x8-12 ss/ DB rows 3x8-12 Laterals 3x10-12 ss/ DB curls 3x10-12 Day 4 Power clean 6x2@80% Deadlift 3x3@80% Front squat 3x5-8 Bulgarian split squat 3x10-12 ss/ Hollow holds 3xMax time Week 10 - Day 1 Bench press 4x3@85% Incline DB press 3x6-10 ss/ BB rows 3x6-10 Lying tricep extension 3x10-12 ss/ Lat pull down 3x10-12 Push-ups 3xMax reps ss/ BB curls 3x8-10 Day 2 Back squat 4x3@85% Barbell Split squat 3x6-10e Leg press 3x8-12 Back extension 3x8-11 ss/ Hanging knee raise 3x8-12 Day 3 OH press 4x3@85% Dips 3x6-10 ss/ Pullups 3x6-10 Cable tricep press down 3x8-12 ss/ DB rows 3x8-12 Laterals 3x10-12 ss/ DB curls 3x10-12 Day 4 Power clean 5x2@85% Deadlift 3x1@85% Front squat 3x5-8 Bulgarian split squat 3x10-12 ss/ Hollow holds 3xMax time Week 11 - Day 1 Bench press 4x1@90% Incline DB press 3x6-10 ss/ BB rows 3x6-10 Lying tricep extension 3x10-12 ss/ Lat pull down 3x10-12 Push-ups 3xMax reps ss/ BB curls 3x8-10 Day 2 Back squat 4x1@90% Barbell Split squat 3x6-10e Leg press 3x8-12 Back extension 3x8-11 ss/ Hanging knee raise 3x8-12 Day 3 OH press 4x1@90% Dips 3x6-10 ss/ Pullups 3x6-10 Cable tricep press down 3x8-12 ss/ DB rows 3x8-12 Laterals 3x10-12 ss/ DB curls 3x10-12 Day 4 Power clean 3x1@90% Deadlift 3x1@90% Front squat 3x5-8 Bulgarian split squat 3x10-12 ss/ Hollow holds 3xMax time Week - 12 - Deload Week - 13 - Retest at your own pace.
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