Gemini Cooked and Im a Black templar

The purpose of this program is to improve your strength in the four main lifts (namely:Squat, Bench press, Overhead press and Deadlift) while also focussing to improve your strength in weighted Dips and Pull-ups.

The first and second week lead up to the third week in strength. The third week is the PR-week. The fourth week is the deload-week and then the sicle starts again.

This program aims for strength and power while also enabling body control. 

Be sure to get enough sleep, and eat enough so your rest is on point.


Rest days:
Personally I like to get 1 rest day or preferably 48 h of rest between workouts however I'd advise you to especially take 2 days off after Deadlift days.

Be sure to do dead hangs after each Workout to decompress the spine since the program is very taxing on the spine.
After each Workout you should do a static stretching routine in addition to the dead hangs.


And of course you can add accessorie-exercises if you want but for me those are enough since I have a hard time recovering.
You should also include at least two 30 mins cardio sessions on your off-days to keep fit. You could also do these as sprints to increase your power output (and testosterone ;) ).

After one run, adjust your one rep max by 2.5 kg for bench and overhead press and by 5 kg for the deadlift and squat. And then run the program again.

Don't egolift and watch for perfect form before weight first otherwise have fun.

Notes:

 For the incline press I'd recommend a low incline to focus on your upper chest more, preferably between 30° and 45° should do the trick.

If you're not able to do pull- ups with weight yet or any pull ups for that matter, start with pull up negatives or assisted ones, decreasing the assistance each week. Szise should follow if you eat correctly.


This program is by no means perfect for everyone, but I like it and it fits my personal preference. Do with that as you please ;)

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Week 1

Week 2

Week 3

Week 4

Before the workout perform 10 minutes of light cardio and dynamic stretching, also warmup sets 

Squat (Barbell)

Bench Press (Barbell)

Dip (Weighted)

Barbell Row

Face Pull

Squat Bench Press (Heavy)

Deadlift (Barbell)

Overhead Press (Barbell)

Lat Pulldown

Bicep Curl (Barbell)

One Arm Lateral Raise (Cable)

Deadlift and Overhead press

10 mins of light cardio and dynamic stretching before the workout, then warmup sets (at least three)

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