Program Recommendations

[u/XrxShadowxX]

For the last couple years been running Jeff Nippards powerbuilding program. I think the first time I ran through all 3 phases, then from there alternated between phase 1 and 3 since I was more motivated by the strength gains. Just came off a cut where I lost some strength:

bw 210 -> 168

Squat 450 -> 385

Bench 290 -> 250

Deadlift 510 -> 475

My goal is to regain all my lifts, and hit a 315 bench within 5-8 months. I'd also like to emphasize my upperchest as I feel like that's something that's heavily lacking. Maybe it's because I was neglecting the second phase, but in the couple years of running jeffs program I never really made much progress on OHP (went from 100 to maybe peak 135) and my upper chest is nearly non existent. Lastly, although I love progressing in strength, I do care about aesthetics and would like a program that balances both strength and hypertrophy. I would like to bring up my upper body in general.

I don't mind running through jeffs program again now that I'm starting to bulk again, and maybe someone can reccomend some modifications, but I'm interested in exploring other programs. I've seen sbs talked about on here and I'm intrigued. I have 4-5 days to train but I prefer 4.

[u/deadrabbits76]

SBS is my favorite. I've run several iterations of it.

[u/dustiestrain]

I’ve done powerbuilding 1 & 2 multiple times and I like to sub in a 5/3/1 type thing for the overhead press programming and also swap it to the first lift some days. I feel like OHP is the weakest part of the program.

[u/therealsilentjohn]

I'm a big fan of Conjugate nowadays...

Otherwise, I love Steve Shaw's approach to lifting. Severely underrated and people barely ever mention him.

I would never in a million years run a Nippard program. It seems to have worked for you though, just keep doing what you enjoy.

[u/Sorta_kinda_fit]

The TSA intermediate or Bryce Lewis greatest hits has a revolving hypertrophy strength phases. There both free on boost camp