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4 day program Anonymous
heres my intermediate program to gain strength with a secondary focus on size.

Day 1
Back Squat 3 sets, working up to a heavy triple
Good Morning 3x6-8 (arched back)
RDL 3x6-8 (romanian deadlift, use straps)
Hypers 2x10-15 (weighted)

Day 2
Benchpress 3 sets, working up to a heavy triple
Incline Press 3x6-8
Dips 3x6-8 (weighted)
Lateral Raises 2x10-15

Day 3
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>> Anonymous
>>153910
actually for the first exercise of each day i dont do 3 sets, i just work my way up to a heavy triple. from totally cold it might take 8 sets. ill start with just the bar and warm up and ramp weight up slowly
>> Anonymous
How long are your rest periods? And how long do you plan to follow this workout?
>> Anonymous
>>153917
honestly I dont really time rest peroids. it might be 30 seconds if the set was easy, it might be like 3-4 mins if its my heavy triple set. I don't fuck around though. i just wait till im recovered, because im trying to get stronger, not bigger really
>> Anonymous
>>153917
for about 8 weeks. I tend to get bored of programs fast though, which is probably why im not seeing as fast a progress as i could.

oh i rest a day between day 2 and 3, so mon tues thurs sat. i might do some sprints or some extra shit at home on an off day, i have to lift every day its just how i am
>> Anonymous
>>153918
>>153920

Sounds pretty good then. In 8 weeks you should definitely be able to throw on more plates. Just remember to eat and you should be good.
>> Anonymous
see i was going to eat just enough to recover, i don't feel strong enough at my current weight to move up to like 190 or 200.
>> Anonymous
OP's pic has an arse on his back.
A lardy arse.
>> Anonymous
>>153960
OP here, my back is like 50% there. honestly you shouldn't be able to see your spine if you are a guy.

i have a nice "christmas tree" going on, and a really good upper back, its my best feature actually
>> Anonymous
If you deadlift sumo, you're going to want to ditch those rack pulls and starting pulling from a deficit.

Is this raw or equipped lifting? I'll assume raw. Either way, you're going to want another upper body push on your day 4. Overhead press, or de benching, or board pressing, or reverse band pressing, etc. Something less taxing than a heavy triple, and make the reps as explosive as possible.
>> Anonymous
>>153974
this isn't a powerlifting routine, and i know you are trying to get me to do westside.

I can't do overhead pressing, the ligament in my left wrist is torn to shit.

i do my deads conventional. im actually not going to be deadlifting at all for 8 weeks except for RDLs and rack pulls (grip and traps).

i like the back day because it helps my deadlift, and i love training back. i want to get to a bw + 100lbs chinup. currently at 55lbs x 3. its just a goal i would like to work towards.

i might change the preacher curls with something more usefull, not sure yet