Looking for a good program

[cfreetenor]

192lbs
12%bf
500-600 calorie deficit, twice weekly refeeds (calorie cycling style cut/recomp)
Weak:
Chest, long head of tris, quads/hams, core, post/med delts, glutes
Strong: anterior delts, traps/upper back, shoulder girdle/rotators

I respond well to volume, and Olympic lifting once in a while. I’m looking for a good 3 day program that’s compatible with spending 50 hours a week on my feet for work (half of which is med/high intensity). My goals are

Composition, strength, size in that order (on this diet) obviously retaining size more than building it

I’ve been having success with guillotine press, behind the head OHP, DB pullovers, and recently venturing into quad extensions have been giving me a great lactic acid and hormonal response.

Anyone have an idea for me?

 

[tengtren]

A. 3x15-20
Mon
chest shoulders triceps calves
-incline db/barbell press
-incline db flys
-standing/seated side laterals
-db/barbell/smith shoulder press
-v-bar/rope/straight bar extensions
-skull crushers
Wed
back traps rear delts biceps
-t-bar rows
-single arms db rows
-shrugs
-bent over rear laterals
-rack pulls
-preacher curl
Fri
legs calves
-leg extension superset ham curl
-hack Squat/back Squat
-stiff leg deads
-standing leg curl
-single leg leg press

B. 4x10-12
C. 5x6-8

Each letter represent 2 week period.

Each section do a diff variation example you did db shoulder press during section A. Do smith machine for B. and so on.

After completion of this 6 week program, begin Phase 2 consisting on 3 weeks of (deload)

Week 1 : 2x12-15 (pump work)
Mon - chest : 2 press 2 fly
Tue - back : 2 pull down 2 row
Wed - off
Thur - legs : extension, leg curl and a press variation
Fri - shoulders : 1 press, laterals, rear laterals
Sat - arms : 2 bi 2 tri
Sun - off

Week 2 : 2x15-20 (pump work)
Mon - chest : 1 press 1 fly
Tue - back : 1 pull down 1 row
Wed -off
Thur - legs : extension, curl 1 press
Fri - shoulders : 1 press, side and lateral raise
Sat - arms : 1 bi 1 tri
Sun - off

Week 3
Off

REPEAT!!!!!!!!!!!!!

 

[LeoTC]

Are you just looking for a workout or a program that lays out volume / intensity?

On a cut, if you aim to increase strength and retain decent muscle mass I'd suggest the latter.

It's definitely not as simple as laying out X Sets / X Reps / X Lift. That's muscle mag bullshit.

If you throw me stats for the following I'll put starting template together - just need 1RM's. You could start a program with a testing week as well though.

Flat BB Bench
Back Squat
Deadlift
OH Press

Just lemme know.

 

[cfreetenor]

Bench 270
LBBS 335
DL 405 (straps)
OH press 200

All in pounds

Appreciate the consideration

 

[NorthMich]

Contact Atlas Physiques

 

[LeoTC]

Groovy.

If things are slow at the office tonight I'll hit ya with something in a few hours.

 

[Eman]

A. 3x15-20
Mon
chest shoulders triceps calves
-incline db/barbell press
-incline db flys
-standing/seated side laterals
-db/barbell/smith shoulder press
-v-bar/rope/straight bar extensions
-skull crushers
Wed
back traps rear delts biceps
-t-bar rows
-single arms db rows
-shrugs
-bent over rear laterals
-rack pulls
-preacher curl
Fri
legs calves
-leg extension superset ham curl
-hack Squat/back Squat
-stiff leg deads
-standing leg curl
-single leg leg press

B. 4x10-12
C. 5x6-8

Each letter represent 2 week period.

Each section do a diff variation example you did db shoulder press during section A. Do smith machine for B. and so on.

After completion of this 6 week program, begin Phase 2 consisting on 3 weeks of (deload)

Week 1 : 2x12-15 (pump work)
Mon - chest : 2 press 2 fly
Tue - back : 2 pull down 2 row
Wed - off
Thur - legs : extension, leg curl and a press variation
Fri - shoulders : 1 press, laterals, rear laterals
Sat - arms : 2 bi 2 tri
Sun - off

Week 2 : 2x15-20 (pump work)
Mon - chest : 1 press 1 fly
Tue - back : 1 pull down 1 row
Wed -off
Thur - legs : extension, curl 1 press
Fri - shoulders : 1 press, side and lateral raise
Sat - arms : 1 bi 1 tri
Sun - off

Week 3
Off

REPEAT!!!!!!!!!!!!!

Your program doesn't call for deadlifts, so it's automatically wrong. You get an E for effort.

 

[LeoTC]

Programming attached.

I've laid out your primary movement's progression for the first six weeks.

Percentages are laid out for assistance and isolation. There are no singular movements here, and the intensity will kick you're ass within a few weeks.

Rest between sets should be kept to 90 seconds or less across the board.

I know it looks scant, but don't let it fool you. Test your PRs after the first six week block and I guarantee you'll see a good. A damn good jump actually.

I've prioritized OHP as you've noted that your shoulders are lagging. Bench is worked in on Deadlift day as an antagonistic movement in the assistance and isolation phases of the workout.

You will still see some improvement there. But this one's really all about them delts.

Heavy focus on core as well - use a weight that's uncomfortable where appropriate.