Writing a strength program is simple. I discuss it in the video, and will break it down for you here:
You can design it so that you have your training broken up in blocks. A block can be 4 weeks, 6 weeks, 2 weeks, 8 weeks; it is all up to you.
Name the block, ie
metabolic block
bodybuilding glute focused
power block
strength block
Next follow up with choosing your split. The split can be a 3, 4, 5, or 6 d split.
Understand that more isn’t necessarily better when it comes to strength gain. In bodybuilding and skill based routines, repetition is not a bad idea.
Example 3 day body based
Day 1 - legs
Day 2 - chest/back
Day 3 - legs
Example 4 day movement based
Day 1 - squat, bench, hamstrings/glutes
Day 2 - pull ups, dips, arms
Day 3 - deadlift, OHP, mid back training, 2 leg exercises
Day 4 - incline bench, rows, hamstrings
Next pick your sets and reps you’ll work in for each day/ movement. This can be catered to your specific goal:
Are you doing 3 reps for top sets? 4 reps? 6-8+ reps? What RPE are you working in?
Reps of 3-5 choose RPE @8-9
Reps of 6-8 choose RPE @7-8
Reps of 8-10 choose RPE @6-8
Choose a time cap of no more than 75 minutes in the gym and do no more then 5 exercises/day or no more than 20 sets in a given day. Whichever is easier for you to think about.
Rinse and Repeat.
Writing a program can be confusing and may require more diligence and thought into it if you have a big goal in mind, but assuming you want some general structure this plan should work out just fine.
If you’d like a custom approach to your training and/or need help to review it over you can book a call and we can talk.
Support me more here. Thank you for all the support!
Be well,
Yelena
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