Upper (Chest emphasis)
Bench 5x5 75%
Incline Bench 5x8
Chest Machine Press 3x10
Pull-ups 3xmax
T-bar rows 5x10
Tricep pushdowns 3x8

Lower (Quad emphasis)
Squat 5x5 70%
Front Squat 3x6
Leg extensions 5x10
Calf raises 3x10
Leg raises 3x10

Upper (Lat emphasis)
Bench 3x5 80%
OHP 3x5
BORs 3x5
Pull-ups 3xmax
T-bar rows 5x8
Lat pull-downs 5x10

Lower (Hams emphasis)
Deadlift 7x1 75%
Leg Press 3x8
Hamstring curls 5x10
Calf raises 3x10
Leg raises 3x10

Upper (Arm emphasis)
Bench 5x3 85%
Pull-ups 5x
Barbell curls 5x10
Skull crushers 5x8
Dumbbell curls 5x8
Tricep pushdowns 5x10

Lower (all)
Squat 5x3 80%
Front Squat 3x5
Leg Press 3x8
Lunges 3x8
Calf raises 5x10
Leg raises 5x10

i............... actually like it











aw fuk bye

Ya same

I'd assume you would increase the weight every week u fukboi

Would still be 75% of my 1rm, what kind of peasant does that. Prolly needs more dl volume, 7 reps a week wot the fuk gimme some 95%

This is why you DL 200 kg

Besides its not a PL program it's a get joocy program

This post was edited by Excusemem8 on Jan 17 2017 05:30am

I can do both..

LMAO
M
A
O

Uppper/Lower split 6x a week?

Goat.



yeh some fukboi aussie helped me with the rep scheme a little on major lifts



Not little, just starting there heh, then moving up weekly as needed. Plus this is mine personally and the lesser load is to help practice form.