: Strength program I am 29 and been working out for about a decade now and feel like i hit a point where my strength is not developing anymore. My total in squat, deadlift and bench was stuck between 1305 and 1350lbs for few

TOH19,

Your question is a bit conflicting. You mention wanting to get stronger but also maintaining a "nice shape". The two goals are not mutually exclusive but if you want to achieve maximal muscular strength you may have to sacrifice some physique goals and the same applies to achieve the extreme end of hypertrophy or physique goals you may have to sacrifice some strength. Of course, there are always outliers but you don't see many powerlifters with ripped abs or bodybuilders benching 2x their body weight.

I don't know exactly what you are looking for and don't have enough details to prescribe an exact program or criticize your program but I'll try to provide you with something that will be beneficial.

Training for Strength

Goal: Full Body Strength

Train 3 times per week

In order to recover properly for muscular
strength adequate rest is necessary
Rest 48 hours between training sessions.

Prior to a strength phase such as this, it would be recommended to complete 6-12 weeks of an adaptation and hypertrophy.

EXERCISES

SQUAT
BENCH
PULL DOWN
DEADLIFT
VERTICAL PRESS
HORIZONAL ROW

% of 1 REP MAX | SETS | REPETITIONS

complete for all exercises

Full Recover Required Between Sets- Rest a minimum of 3 to 5 minutes between sets

Week 1

Day 1:

70% of 1RM
3 sets
8 repetitions

Day 2:

75% of 1 RM
4 sets
8 repetitions

Day 3:

80% of 1RM
4 sets
8 repetitions

Week 2

Day 1:

80% of 1RM
4 sets
6 repetitions

Day 2:

80% of 1RM
4 sets
6 repetitions

Day 3:

85% of 1RM
3 sets
6 repetitions

Week 3

Day 1:

90 % of 1RM
4 sets
3 repetitions

Day 2:

90% of 1RM
4 sets
3 repetitions

Day 3:

90% of 1RM
4 sets
3 repetitions

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