The Goodspeed Program

Program Description

OVERVIEW OF THE PROGRAM This program has four main goals. 1. Get a stronger Bench Press 2. Get a stronger Squat 3. Achieve a more "Silver/Golden-era" style physique. 4. Prioritize Tricep Gains Below is my explanation for each. 1. For Bench Press, I will be using the program taught by Steve Shaw. You can find it on YouTube titled, "A PROVEN Bench Press Program - 2 Bench Days a Week." He explains everything you need to know in that video. Intermediates can expect around 20-30 lbs added to their bench press over 3 months. 2. For Squat, I will be using Frank Hatfield's Peaking Program. You can find a copy of it on LiftVault. It's usually only for Intermediate/Advanced lifters. If you are a beginner, I recommend using a simply 3x5 or 5x5 progression. 3. For hypertrophy gains, I am using a few different tricks. The back day is pretty simple as it is just a tweaked version of one of Jeff Nippard's back day routines. Also important to note is the lack of shoulder movements. I did this for two reasons. First, the front and rear deltoids will already be hit with the pressing and pulling movements. Second, the goal is a more silver/golden era style physique, which did not have large side deltoids. For more information on that, watch Golden Era Bookworm's YouTube video titled, "Why Golden Era Bodybuilders Had Small Delts - Interview with Ken Waller." I will admit that I already have large side delts naturally, so this could be a bias I am overlooking. Add in 2-3 sets of 10-12 reps of Cable Lateral Raises if you need. I am also utilizing Dumbbell Pullovers for overall upperbody mass and rip cage expansion. For more information on this, watch Natural Hypertrophy's video titled, "Pullovers will TRANSFORM your Physique." Our goal is to have a large upper body, proportionally large legs, and still be strong on our basic lifts (Squat and Bench). 4. Having massive triceps was a big staple of early Silver Era bodybuilders like Bill Pearl and Golden Era bodybuilders like Libor Minarik. As a result, this program seeks to prioritize triceps with over 20 sets of direct and indirect tricep work per week. TRAINING ADVICE This program is built on a 6 day per week split: Monday: Chest/Triceps + Forearms Tuesday: Back/Biceps + Forearms Wednesday: Quads and Hamstrings Thursday: Rest Friday: Chest/Triceps + Forearms Saturday: Back/Biceps + Forearms Sunday: Quads and Hamstrings I highly recommend you run this program during a bulk. It is higher on the volume and intensity especially as you get closer to the peaking weeks with the squats. Additionally, since the focus is to increase bench press and squat strength, you can speed this process up by being in a calorie surplus and high protein intake.

Program Overview