So...I've been powerlifting for rugby for about a year straight. I'm off cycle right now, planning to start again in the Summer so I can be finished and get my cardio back up before the rugby season starts later this year.
I'm using a slightly modified version of the Andy Bolton program posted in one of the stickies above. I want to add a 4th day to the program, as it is only 3 days and I get bored not lifting 4 days out of the week. Would it be overtraining to add a 4th day? If it wouldn't be overtraining, what would you do on the 4th day?
Input is appreciated, thanks.
Here is the program:
Monday
Bench Press – 10 sets – 3 reps
Close Grip Bench – 3 sets – 3 reps
Light Shoulder Press – 2 sets – 8 reps
Light Front Delts – x sets – x reps
Light Side Delts – x sets – x reps
Heavy Bar Pushdowns - x sets – x reps
Wednesday
Squat – 10 sets – 3 reps
Deadlift – 10 sets – 3 reps
Partial Deadlift – 3 sets – 3 reps
Friday
Leg Curls – 4 sets – 8 reps
Leg Extension – 3 sets – 12 reps
Leg Press – max
Calf Raises – 2 sets – 20 reps
Barbell Shrugs – 4 sets – 10 reps
Hammer Rows Single – 3 sets – 8 reps
Pulldowns – 3 sets – 10 reps
Dumbbell Hammer Curls – 3 sets – 10 reps
I do not use percentages of max weight as I am not training for competition to lift the most possible, but I'm a rugby player and wish to maintain strength particularly in the legs.
Reply With Quote
