What template should I start with?

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1

Hey I have been following you guys for a while and I’m interested in getting one of your templates. I’m curious which one I should start with
some information about myself
Height: 6’2”
Weight: 188 lbs.
Age: 21
I never tested my max but my working weights are:
Bench: 175lbs for 5x5
Squat: 225lbs for 3x5
Deadlift: 305lbs for 1x5 (I don’t deadlift much on my current program)
No injuries, lots of free time (second semester of university) and ok with gaining weight

The program that I have been doing for the last 8 months or so is a 6 day a week push pull legs split that I got from reddit. My concern is that I would be going from more volume to less by switching to something else and that is not the best way to go about making gaizzz

PULL
Deadlifts 1x5+/Barbell rows 4x5, 1x5+ (alternate, so if you did deadlifts on Monday, you would do rows on Thursday, and so on)
3x8-12 Pulldowns
3x8-12 seated cable rows OR chest supported rows
5x15-20 face pulls
4x8-12 hammer curls
4x8-12 dumbbell curls
PUSH
4x5, 1x5+ bench press/4x5, 1x5+ overhead press (alternate in the same fashion as the rows and deadlifts)
3x8-12 overhead press/3x8-12 bench press (do the opposite movement: if you bench pressed first, overhead press here)
3x8-12 machine chest flys
3x8-12 triceps pushdowns SS 3x15-20 lateral raises
3x8-12 overhead triceps extensions SS 3x15-20 lateral raises
LEGS
2x5, 1x5+ squat
3x8-12 Romanian Deadlift
3x8-12 leg press
3x8-12 leg curls
5x8-12 calf raises
I do this twice a week then take a rest day

My goals are to get bigger and stronger. I enjoy going to the gym so I’m down with spending any amount of time that you think is best.

2

Hi Nicholas,

You will probably get a better response on one of the moderated forums from the BBM crew. But I think that given your training age, experience, goal (Maximal stregnth with healthy size), height/weight ratio (Low) and current lifts we can pre-empt their response.

Buy, read and start the starting strength linear progression. Likely at the advanced novice phase here, Starting Strength Training Programs. Utilise this, Novice Bench and Press Plug-In | Barbell Medicine if your bench/press stall to introduce more volume/hyertrophy and subsequently strengh gains. Then read fully and move on to the free Bridge v1 program once squat and deadlift stall out. From there your options are open but any of their routines I am sure would work well for getting stronger and putting on size while in a caloric surplus. The strength routine is 4 days and they have a new 4 day hypertrophy routine coming I think?

Also listen to their 3 part programming podcast. Or all of their podcasts, they are a gold mine of information.

It sounds like you want to train more than 3 days per week. I’ve seen Jordan asked about running LP over 4 days per week (Mon,Tues,Thurs,Fri or somesuch) to which I have heoften says d “Sure, but why?”.
But conditioning on the other days would work. Some interval training, or LISS on a rower, bike or running.

Hope this helps.

3

I’d suggest the free Bridge. It’s a good way to get used to this style of training.

Definitely listen to the programming podcasts.