smoky370
New member
Monday
squat 5x5
bench 5x5
bb row 5x5
Wednesday
Squat 4x5
Inclince Bench 4x5
Deadlift 4x5
Friday
Squat
Bench
BB Row
*all exercises 6 sets of 5/5/5/5/3/8
Each day has some assistance workouts but the main focus is on these three compound lifts. The sets are interval progressions of 12.5 % and every week you use your 3RM on Friday's set as your new 5RM for your 5th set on Monday and throughout the week and the cycle continues. This is a simple but effective workout for putting on serious mass and strength quickly, let me know your thoughts / suggestions.
squat 5x5
bench 5x5
bb row 5x5
Wednesday
Squat 4x5
Inclince Bench 4x5
Deadlift 4x5
Friday
Squat
Bench
BB Row
*all exercises 6 sets of 5/5/5/5/3/8
Each day has some assistance workouts but the main focus is on these three compound lifts. The sets are interval progressions of 12.5 % and every week you use your 3RM on Friday's set as your new 5RM for your 5th set on Monday and throughout the week and the cycle continues. This is a simple but effective workout for putting on serious mass and strength quickly, let me know your thoughts / suggestions.
