Strength focus while maintaining aesthetics

Program Description

The purpose of the program is to focus on maximizing sbd strength while keeping in accessories for muscles not hit enough with just sbd accessories. Sbd work: week 1: start out light to focus on form and reducing cns stress. Top set is 6-7 rpe for each double of sbd. Back off sets and sbd accessories are 5-6 rpe. Week 2-4: increase rpe by each week on each set by 1. I used % of 1rm for simplicity, but its just a guideline. Week 5: optional deload with optional maxout. After program: repeat program with different reps, but same rpe. Would have to change percentages for different reps. I used nasm 1rm calc to estimate the rpe of each set. Hypertrophy: all muscles groups not hit enough with sbd are included with about 4-6 sets per muscle per week. All to failure. Sbd accessories for anything thats not the main lift. Can choose from any accessories from matt vena Ex lifts: Incline bench Db bench Incline db bench Larson press Close grip bench High bar squats Front squats Split squats Rdl Sldl Good morning Sumo/conventional deadlift Tempo lifts(slower eccentrics) Paused lifts Top set starting %: 1 rep = 92% 2 reps = 89% 3 reps = 86% Volume sets starting % 3 reps = 83% 4 reps = 81% 5 reps = 78% 6 reps = 75% Keep sbd accessories the same how its programmed Top set ending % 1 = 100% 2 = 97% 3 = 94% Volume ending % 3 = 92% 4 = 89% 5 = 86% 6 = 83% Add 2-3% each week till end percentage

Program Overview

Summary