non per mettere in dubbio il programma che ha postato ezekius che sicuramente è valido...ma secondo me una buona alternativa sarebbe un classico bill star...squat 3xweek...con me ha funzionato piuttosto bene per la massa sulle gambe..


Monday
Squat 5x5
Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Bench 5x5
Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)
Barbell Row 5x5
Ramping weight to top set of 5 (which should equal the previous Friday's heavy triple)

Assistance: 2 x 10 hyperextension con peso 4x25 sit up aperture a L 2x15 un braccio x volta senza pausa.

Wednesday
Squat 4x5
First 3 sets are the same as Monday, the 4th set is repeating the 3rd set again
Incline or Military 4x5
Ramping weight to top set of 5
Deadlift 4x5
Ramping weight to top set of 5

Assistance: 3x30 sit up

Friday
Squat 4x5, 1x3, 1x8
First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Bench 4x5, 1x3, 1x8
First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8
Barbell Row 4x5, 1x3, 1x8
First 4 sets are the same as Monday's, the triple is 2.5% above your Monday top set of 5, use the weight from the 3rd set for a final set of 8

Assistance: 3x8 dip + peso, 3x8 curl bilanciere and 3 sets of triceps extensions (8 reps)