Options on New Program

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  • #23540
    ashley
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    After playing around and tinkering with the new program I published here the other week I have come up with a few options that you may like to experiment with yourselves and see what works best for you in your respective training programs.

    If you are wanting to optimise hypertrophy as the primary goal I would basically remove the initial 8 x 3 exercises on each training day and replace it with a 3 x 8 in the appropriate sequence. So in this specific scenario I would use the following sets and reps:

    4x6

    3x8

    2x12

    For example:

    Chest

    4 x 6 DB Incline Bench Press

    3 x 8 DB Flat Bench Press

    2 x 12 Low Incline DB Flyes

    Shoulders

    4 x 6 Bradford Press

    3 x 8 Seated DB Shoulder Press

    2 x 12 DB Lateral Raises

    If you are wanting to improve both strength speed as well as maximal strength with some hypertrophy then I would maintain the original protocol but use an explosive lift as the first exercise in the sequence.

    For example:

    Chest

    8 x 3 Band Bench Press

    4 x 6 Incline Bar Bench Press

    2 x 12 Dips

    Shoulders

    8 x 3 Push Press

    4 x 6 Seated DB Shoulder Press

    2 x 12 DB Lateral Raises

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