I need a new program. SUGGESTIONS?

[rigs03]

I've almost everything out there and am basically the same as you, basically just go in with a general idea in my head and go at it. I'm always switching up set and rep schemes etc. I've been wanting to jump on something specific soon just to do something new and start tracking strength again.

Have you tried PHAT? Google it if not, that's a pretty well rounded one and easily customizable

 

[dnoyez]

I remember phat.That is a power hypertrophy combo?Been a while.

 

[dnoyez]

Ive been looking at c.s sloan routines.I like his ideas.I posted some here a while ago.Here is another that I like.

Day 1
Flat bench
Sets 5
reps-5,4,3,2,1 increase weight each set

Incline dumbbell press
1-2 sets x 5 -triple drop set each set.

Reverse grip barbell rows
5 sets
standard 5x5

Barbell shrugs
5-6 sets of singles increasing weight each set.
Abs-whatever you choose.

Day 2
Squats 5 sets
standard 5x5

partial squats at top-
5 sets x 1 rep
increasing weight each set

Deadlifts `
1 set
20 reps with a weight you can usually get 10 reps with,do breathing style like the 20 rep squat method.
after these your toast.
calves-whatever you choose.

Day 3
Barbell curls
5 sets-reps 5,4,3,2,15
alternate with jump set style
close grip bench press
5 sets-reps 5,4,3,2,15

Pushpress
4 sets
Reps 8,5,5,5

abs-whatever you choose.

Simple and brutal 3 day per week-

 

[rigs03]

I remember phat.That is a power hypertrophy combo?Been a while.

Yep, basically upper power day, lower power day, then 3 days of hypertrophy- back/shoulders, lower, and chest/arms I think is how it's regularly set up.

 

[dnoyez]

Yep, basically upper power day, lower power day, then 3 days of hypertrophy- back/shoulders, lower, and chest/arms I think is how it's regularly set up.

Im gone to go check it out again.Didnt layne Norton push that program?He is jacked and deff not natty.

 

[rigs03]

Yea he does all powerlifting now, strong af. Pretty sure he still claims he's always been natty though lol.

http://www.simplyshredded.com/mega-...ll-powerhypertrophy-routine-updated-2011.html