Our training week starts on Sunday. Training is split by body parts and no longer by one of the three powerlifts although the squat and bench press do form the foundation of my training program. We train each body part twice per week (with some minor exceptions). One workout focuses on muscular development and hypotrophy and one focuses on maximal strength and explosive power. We train six days a week.
Sunday- Chest and triceps focusing on muscular development.
Monday- Legs and Calves focusing on muscular development.
Tuesday- Lats, upper back, and biceps focusing on muscular development.
Wednesday- Chest and Triceps focusing on maximal strength.
Thursday- Legs and Core focusing on maximal strength.
Friday- Off Day.
Saturday- Shoulders, Lats, Upper back, traps, Biceps focusing on maximal strength.
You will notice we are only training my calves, shoulders, and traps once per week. These are not typos. Shoulders, especially the anterior deltoids take a large amount of stress from all forms of bench pressing so they are already being hit two other times per week. The rear deltoids that make up the upper back are hit along with lats and traps are worked in the same manner as well. All rowing and rear delt training also hits the traps. Likewise the calves get hit everyday just carrying your body weight around.
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