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In need of new program

T

tasgymbrah

New member
I've been running with a westside style program for a while and looking for something that involves upper and lower body in the same workout. I would say I'm at intermediate level.

Please chime in with some suggestions, it will be much appreciated.
 
You could look at a sheiko program, or you could do a 531, but mix the accessory excercises around to get more frequency..
Or you could design your own based on upper lower and the main lifts
 
Swervyn-Ervyn said:
You could look at a sheiko program, or you could do a 531, but mix the accessory excercises around to get more frequency..
Or you could design your own based on upper lower and the main lifts
Click to expand...

How do you recommend something when you know zero about him? It's just spitting names.
 
Seconding sheiko, pretty hard to fuck that up unless you add and remove shit
 
My current lifts @ 95kg bodyweight:
Deadlift - 250kg
Bench Press - 130kg
Squat- approx 140kg (haven't tested one rep max for a while due to not being able to do squats for a while because of knee joint pain, have been squatting the last three weeks though as it has healed)
 
Ever thought of a Coan type routine? Linear periodization?

So many people have hit huge numbers on periodization, I know west side is supposed to be an evolution of it (correct me if I'm wrong) but how can you argue with a proven results method.

Powerlifting Heads-Up

I'm running my own heavily bastardised periodisation routine and its worked well for me.
 
Sheiko would probably work well at your level, as would 5/3/1. There are a few full-body templates out there to choose from. You could also quite easily adapt Westside to a full-body template over 3 days. I think if you search for Matt Rhodes 3-day Westside there should be a basic write-up.
 
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