Hello guys, I am new to the forums, but I am not new to VJ training. I created my own week long program and was looking for some criticism (too much volume, etc...). I am looking to get stronger from this program, as well as pack some pounds on my weak ass body. (I do eat a lot too, consciously of course).
Here are my stats:
Age: 18
Height: 6'2
Weight: ~170 (yeah, im thin. i know)
1 rep calculated squat (ATG): 250 lbs
Running VJ: 35"
Standing VJ: 30"
- Monday - Heavy Legs
Warmups / Plyometrics
Lateral Bounding - 2x6
Box Squat Jumps for max height (no weight) - 3x5
Back Squat - 4x5,5,4,3
Reverse Lunges from deficit (SS 1) - 3x6-8
Inclined GHR (SS 1) - 3x8
- Tuesday - Stretching / foam rolling
- Wednesday - Chest / Back
Flat BB Bench Press - 4x5
Wide Grip BB rows - 4x6
Incline DB Press (SS 1) - 3x6-8
Chest Supported Row (SS 1) - 3x6-8
Plyometric Pushups (SS 2) - 2x12
Bent over rear delt fly (SS 2) - 2x12
Wide Grip Dips (SS 3) - 2x15
Chinups (SS 3) - 2x12 (usually to failure)
- Thursday - Stretching / foam rolling
- Friday - Dynamic Lower Body / Shoulder
Warmups / Plyometrics
Power Clean + Press - 8x1-2
Front Squat - 4x5
Shrugs (focusing on speed) - 4x5
GHR (SS 1) - 3x8
Arnold Press (SS 1) - 3x6-8
Weighted toe raises - 2x15
- Saturday - Bicep / Tricep
Close Grip Fat BB Bench press - 4x5-8
Barbell Curl - 3x6-8
French Press (SS 1) - 3x6-8
Zottoman Curl (SS 1) - 3x8
Single Arm Cable Pulldown (SS 2) - 2x12
Focus Curls (SS 2) - 2x8
Tricep Dip - 3x12-15
- Sunday - Rest and relaxation
Thanks for taking the time to read this
