program to run

[Gumboots]

age: 20
height: 6'1
weight: 176lbs

Squat 415lbs
Tng Bench 290lbs
Deadlift 485lbs

I am willing to gain weight slowly up to about 190lbs. I have essentially unlimited time for the gym.

My goal is to improve my Squat, Bench, and Deadlift as much as possible for the long-term.

Lifetime goals are 700lbs, 500lbs, and 800lbs.

What program would you recommend in my situation?

[Andy Baker (KSC)]

4 day split, 2 days focused on bench, 2 days focused on squat/DL. You can start with early in the week focusing on higher intensity work in the 1-3 range, and later in the week focused on higher volume work in the 4-8 range with more sets. A good deal of assistance/supplemental work on all 4 days.

Later on you'll need to train with longer blocks of higher volume training followed by shorter blocks of higher intensity/lower volume stuff.

Pretty standard intermediate to early advanced stuff conceptually. The devil is in the details and I know very little about you so I can't give you much more than that.

[crookedfinger]

I am willing to gain weight slowly up to about 190lbs. Lifetime goals are 700lbs, 500lbs, and 800lbs.

You're going to have to gain more weight.

[Andy Baker (KSC)]

You mean at 6'1 and 190 he can't bench 500?

[crookedfinger]

You mean at 6'1 and 190 he can't bench 500?

LOL...He'll be pretty damn close to a world record