Weighlifting program

Coach -

This probably isn't what you were looking for, but there really is no "best" program. Designing effective weight training programs is really a matter of using sound fundamentals along with trial and error.

If you are looking for a template, I would do something like this:

1. Decide how many days a week you want to lift (2, 3, or 4)
2. Choose 4-6 "core" lifts (these would be major-body, compound movements like bench, squat, deadlift, cleans, etc, etc)
3. Organize the core lifts into your lifting days (For example, if you a using a three-day split, do two core lifts on each day). You will also need to choose some kind of periodization program to rotate sets, repetitions, and exercises used. The most common forms of periodization are conjugate and linear.
4. Choose auxiliary lifts that will target the posterior chain (lower back, glutes, hamstrings, and calves) and the torso region. Athletes need to be strong in the posterior chain and in the torso to reach their maximum potential.
5. Make sure that you account for rest and recuperation.

As far as pre-packaged programs, you might want to check out Bigger, Faster, Stronger (linear periodization) or Westside Barbell (conjugate periodization).


Hope this helps!