The Balanced One (TBO)

DISCLAIMER: I’M NOT A LICENSED COACH NOR A PHYSICIAN. SO, RUN THIS PROGRAM UNDER YOUR OWN RESPONSIBILITY AND AT YOUR OWN RISK

I elaborated this program by trial and error through the last years and it suits my needs.
It is a program intended expecially for intermediate-advanced lifter who also have a busy life schedule. 
I advise to run it 4 times per microcycle (2-4 times per week). I strongly suggest at least one day of total recovery/light activity between sessions.

It has an upper-lower template by base but also some full body vibes. 

Progression: provided one stays in the repetition range indicated, it is possible to progress in the preferred way (add repetitions or weight). If, as predictable, one day the number is missed, I suggest to take away some weight and gradually come back to the targeted load.

This template is not intended to peak in any specific lift but to provide a well rounded strength and hypertrophy foundation.

Exercise selection: choose your favourite variation of the one indicated (I prefer front over back squat, for instance).

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Trap Bar Deadlift

Chin-Up (Weighted)

Hang Power Clean

Squat (Low Bar)

Bench Press (Barbell)

Military Press (Barbell)

Sling Shot Bench Press (Barbell)

Larsen Press (Barbell)

Incline Bench Press (Dumbbell)

Front Squat (Barbell)

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