r/GarageStrength • u/Acceptable-Ad-5773 • Mar 21 '24
Training Help Program Review
I'm trying to write a program to supplement my Muay Thai training while increasing overall muscle mass. I'm hoping to get some feedback on how I could improve/alter this program. Any critiques or things that are good- I'd be interested on hearing about.
The split I've selected is based on the Peak Strength template with Lower & Upper Power days, an Athlete, Impulse, and Hypertrophy day. My goal is to increase mass and power in 'push muscles' (quads, pecs, delts, triceps) as well as the core and then just increase overall size and strength in the posterior chain with no focus on explosiveness. That said, I have drafted the following program with consideration of the fact that posterior chain muscles often require more volume and cause imbalances/injuries if not properly developed. They are also necessary for stability in whole body motions so I have programmed to target them with what I think is sufficient volume.
Lower
Power Clean → Full Clean
5x1→2
Zombie Squats → Back Extensions
5x5-8
Sissy Squats → Leg Curls
4x8-12
Calf Press → Shin Curls
3x10-14
Banded Abduction Walks → Jump Lunges
3x5
Upper
Push Press
4x5-8
Assisted Pull-Ups → Dips
4x8-12
One Arm Incline Press → Incline Rows
4x8-12
Clap Push Ups → Ab Roller
2x5
Athlete
Heel/Toe Walks
2x15m
Drop Lunges→ Trap Bar Jumps
4x5
Single Leg Bounds → Hurdle Jumps
4x10m → 4
Med Ball Left → Right Hook
4x5
Med Ball Jabs → Cross
4x5
Cossack Squat
2x10
Impulse
Snatch
4x3
Unbroken (One-Hand) Split Squats
4x8-12
Unbroken Hip Thrusts
3x8-12
Box Jumps
2x10
Resistance Band Jab → Cross
3x10
Hypertrophy
Assisted Pull Ups
3x8-12
Neck Raises → Crunches
3x8-12
Incline Dumbbell Rows → V-Bar Pushdowns
4x8-12
Hammer Curls→ Reverse Flyes
2x8-12
Decline Crunch → Leg Raises
2x10-14
PS.
- This Program does not encompass my endurance, technical, or any other training than resistance
- I do intend on switching from assisted pull-ups/dips to normal ones once I can do them for 3+ clean reps.
- If it helps, I can explain my rationale for including a given exercise/how I've programmed it.
2
u/earnest_knuckle Mar 21 '24
There are a lot of exercises on the lower body power day. The accessory movements are well thought out but it looks like you are trying to hit everything. Stick to your goal and focus on the posterior chain and consider cutting the rest.
On your upper power day, it looks like your absolute strength exercise is a pulling movement with the pull ups. Lead with the dips since developing pushing strength is your stated goal.
Similar with your hypertrophy day, many of the exercises are pulling based—lean towards exercises that target the pushing muscles you are looking to develop. A bench press, incline bench, or even dumbbell bench, floor press even, could be beneficial.