Alright, so I've been kind of in a rut trying to decide the best program to do on my first cycle (Test E, 500 mg per week, 10 weeks). And I've always done athletic programs, madcow 5x5, generic upper/lower. But my goal for this cycle was to increase size as much as I can. This is what I best came up with following a template on exrx, along with forming it to what I like (compounds, simple, not too many splits).
It's 3 days on, 1 day off (I recover normally really well, stretching, ice baths, foam rolling, it's all been part of my life for years).
Day 1, Chest/Back
Bench
Chins
DB Incline Bench
DB Rows
Weighted Dips
Lat Pull Down
DB Shrugs
*I think the lat pull down may be an overkill, what do you think?
Day 2, Legs
Squat
SLDL
Leg Press
Glute Ham Raise
Standing Calf
Core
Day 3, Shoulders and Arms
Military Press
Upright row
Lying Rear Delt Raise
Tricep Extensions
Preacher Curls
*Possibly add another tricep and bicep exercise to this day?
Now I'm trying to keep it as simple as possible, obviously I will be eating plenty and my main goal will be to do as close to a linear progression on eache exercise with keeping around 8 reps and up to 12 (for tris and bis).
What are your thoughts? My biggest concern is fitting in deadlift, where do you guys think I should place that?
My other option I was looking at doing was Upper, Lower, Off, Upper, Lower, (main exercise would be bench, squat, off, press, deadlift). But with that it seemed as if I couldn't split it as much as I could.
Any opinions, criticism, anything is welcomed. Thanks!
It's 3 days on, 1 day off (I recover normally really well, stretching, ice baths, foam rolling, it's all been part of my life for years).
Day 1, Chest/Back
Bench
Chins
DB Incline Bench
DB Rows
Weighted Dips
Lat Pull Down
DB Shrugs
*I think the lat pull down may be an overkill, what do you think?
Day 2, Legs
Squat
SLDL
Leg Press
Glute Ham Raise
Standing Calf
Core
Day 3, Shoulders and Arms
Military Press
Upright row
Lying Rear Delt Raise
Tricep Extensions
Preacher Curls
*Possibly add another tricep and bicep exercise to this day?
Now I'm trying to keep it as simple as possible, obviously I will be eating plenty and my main goal will be to do as close to a linear progression on eache exercise with keeping around 8 reps and up to 12 (for tris and bis).
What are your thoughts? My biggest concern is fitting in deadlift, where do you guys think I should place that?
My other option I was looking at doing was Upper, Lower, Off, Upper, Lower, (main exercise would be bench, squat, off, press, deadlift). But with that it seemed as if I couldn't split it as much as I could.
Any opinions, criticism, anything is welcomed. Thanks!