Ant big program

Program Description

42 y.o, 3 years in training. 6'2, 240, long limbs, wide torso, small arms. Bussy life. Squat has great carryover to deadlift, and rows build upper body. so, based on my age and lagging body parts, i chose SQ/Row combination and back off a little bit from fun but very taxing deadlift. Back can handle more than we think and i hit my back hard and often. Benching, arm work and all that happy horses*it is something i hate but there is no way around it. It must be done often with reasonable volume. Intensity may go lower, but frequency is crucial. Chase reps, not weight increase for first 6 weeks.

Program Overview