First Created Program - Critique

  1. Senior Member
    xigotmailx's Avatar
    Stats
    5'10"  180 lbs.
    Join Date
    Mar 2011
    Posts
    1,005
    Rep Power
    42675
    Level
    25
    Lv. Percent
    85.85%
    Achievements Posting Pro

    First Program - Critique


    Part 1 - Volume: Weeks 1-3

    The goal of Part 1 is to increase the volume each week. In addition to adding sets each week you should always strive to lift a greater load each workout. The rep range for part 1 is 6-10, meaning you want to get at least 6 reps but no more than 10. If you can get 10 reps increase the weight on the next set.

    • Week 1 = 3 sets
    • Week 2 = 3 sets
    • Week 3 = 5 sets
    • Rest = 90 seconds


    1. Chest/Shoulders
    2. Back/Traps
    3. Legs
    4. Arms


    Chest/Shoulder
    Bench Press 3-5 x 6-10
    Incline DB Press 3-5 x 6-10
    Dips 3-5 x 6-10
    Military or DB Press 3-5 x 6-10
    DB Side Lateral 3-5 x 6-10

    Back/Traps
    Rack Deadlift 3-5 x 6-10
    Pull-Up 3-5 x 6-10
    Bent Over Row 3-5 x 6-10
    BB Shrug 3-5 x 6-10
    DB Shrug 3-5 x 6-10

    Legs
    Squats 3-5 x 6-10
    Stiff Leg Deadlift 3-5 x 6-10
    Leg Extension 3-5 x 6-10
    Leg Curl 3-5 x 6-10
    Lunges 3-5 x 6-10

    Arms/Calves
    BB Curl 3-5 x 6-10
    Close Grip Bench 3-5 x 6-10
    Skull Crusher 3-5 x 6-10
    DB Curl 3-5 x 6-10
    Standing Calf Raise 3-5 x 6-10
    I don't go lift, I don't go workout, I don't go train....I go get sexy....sexy as fwuark!!!!!!!!!

  2. Senior Member
    xigotmailx's Avatar
    Stats
    5'10"  180 lbs.
    Join Date
    Mar 2011
    Posts
    1,005
    Rep Power
    42675
    Level
    25
    Lv. Percent
    85.85%
    Achievements Posting Pro

    Part 2 - Intensity: Weeks 4-6

    The goal of Part 2 is to lift near your maximal load for low reps. The rep range for Part 2 is 2-6, but unlike Part 1 you are aiming to hit the given rep number for each workout.

    • Week 4 = 6-RM
    • Week 5 = 4-RM
    • Week 6 = 2-RM
    • Rest = 2-3 minutes


    1. Upper A
    2. Lower A
    3. Upper B
    4. Lower B


    Upper A
    Bench Press 3 x 2-6
    Bent Over Row 3 x 2-6
    Military Press 3 x 2-6
    BB Shrug 3 x 2-6
    Close Grip Bench 3 x 2-6
    BB Curl 3 x 2-6

    Lower A
    Squats 3 x 2-6
    Stiff Leg Deadlift 3 x 2-6
    Seated Calf Raise 3 x 2-6

    Upper B
    Incline Press 3 x 2-6
    Pull-Up 3 x 2-6
    DB Shoulder Press 3 x 2-6
    DB Shrug 3 x 2-6
    Skull Crusher 3 x 2-6
    DB Curl 3 x 2-6

    Lower B
    Deadlift 3 x 2-6
    Leg Press 3 x 2-6
    Standing Calf Raise 3 x 2-6
    I don't go lift, I don't go workout, I don't go train....I go get sexy....sexy as fwuark!!!!!!!!!
  3. Senior Member
    xigotmailx's Avatar
    Stats
    5'10"  180 lbs.
    Join Date
    Mar 2011
    Posts
    1,005
    Rep Power
    42675
    Level
    25
    Lv. Percent
    85.85%
    Achievements Posting Pro

    Part 3 - Frequency: Weeks 7-9

    The goal of Part 3 is to hit each muscle more frequently than Part 1 & 2. Each workout uses a different exercise and different rep range, though the same exercises could be used for each workout if you prefer. The goal is do do two sets of an exercise per each muscle group.


    1. Whole Body A: 2 x 4-6 Rest = 2 minutes
    2. Whole Body B: 2 x 6-10 Rest = 90 seconds
    3. Whole Body C: 2 x 10-12 Rest = 30 seconds
    4. Weak Point



    Whole Body A: 2 x 4-6 Rest = 2 minutes
    Quad - Squats
    Ham - Stiff Leg Deadlift
    Calf - Seated Calf Raise
    Chest - Flat Press
    Back - Bent Over Row
    Delt - Military Press
    Trap - BB Shrug
    Tri's - Close Grip Bench
    Bi's - BB Curl

    Whole Body B: 2 x 6-10 Rest = 90 seconds
    Quad - Leg Press
    Ham - Lying Leg Curl
    Calf - Standing Calf Raise
    Chest - Incline Press
    Back - Pull-Up
    Delt - DB Side Lateral
    Trap - DB Shrug
    Tri's - Skull Crusher
    Bi's - DB Curl

    Whole Body C: 2 x 10-12 Rest = 30 seconds
    Quad - Leg Extension
    Ham - Seated Leg Curl
    Calf - Donkey Calf Raise
    Chest - Decline Press
    Back - Rack Deadlift
    Delt - Cable Lateral
    Trap - Low-pulley High Row
    Tri's - Tricep Pressdown
    Bi's - Cable Curl

    Weak Point
    Basically this day is made for bringing up what you feel is lacking. If feel you need to bring up your back and calves, then work your back and calves. If you need to bring up your chest and biceps, then work your chest and biceps. You basically choose a workout here. Example of chest and biceps:

    Chest/Biceps
    Incline BB Press 3 x 4,8,12
    Flat DB Press 3 x 4,8,12
    DB Curls 3 x 4,8,12
    Hammer Curls 3 x 4,8,12

    It's common for people to have underdeveloped calves, forearms, and rear delts. Weak Point training day is perfect to work on these muscles. Examples routines for these weak points:

    Calves
    Standing Calf Raise 3 x 4,8,12
    Seated Calf Raise 3 x 4,8,12
    Forearms
    BB Forearm Curl 3 x 4,8,12
    DB Forearm Curl 3 x 4,8,12
    Rear Delts
    DB Rear Lateral 3 x 4,8,12
    Reverse Pec Deck 3 x 4,8,12
    I don't go lift, I don't go workout, I don't go train....I go get sexy....sexy as fwuark!!!!!!!!!
    •   
       

  4. New Member
    W13NY's Avatar
    Stats
    5'10"  184 lbs.
    Join Date
    Aug 2008
    Age
    22
    Posts
    76
    Rep Power
    114
    Level
    8
    Lv. Percent
    61.54%

    You made this yourself or found it? I think it looks pretty good and might give it a go since im looking to change my routine up
  5. Senior Member
    xigotmailx's Avatar
    Stats
    5'10"  180 lbs.
    Join Date
    Mar 2011
    Posts
    1,005
    Rep Power
    42675
    Level
    25
    Lv. Percent
    85.85%
    Achievements Posting Pro

    I'm studying to take my CPT test and figured why not put what I learned into action
    I don't go lift, I don't go workout, I don't go train....I go get sexy....sexy as fwuark!!!!!!!!!
  6. Senior Member
    ZiR RED's Avatar
    Stats
    6'1"  215 lbs.
    Join Date
    Aug 2010
    Posts
    2,529
    Rep Power
    297850
    Level
    43
    Lv. Percent
    77.57%
    Achievements Activity ProPosting Pro

    Looks like a good idea. Throw an unloading week in between each cycle.

    In part one switch arms and legs. Rack dead lifts and squats should be separated as much as possible. Also, don't forget to put work in for the core (planks, rotations, etc.), extra scapula retractor work (face pulls, rear delt raises, etc.), hip abductors (monster walks), and external shoulder rotators.

    In part 2: Same about the core/fixator work. Also, I would try to include more unilateral lower body work...such as single lead RDL's or pitcher squats. Also, some bent knee hip extension work (i.e.: glutes, such as hip thrusts).

    Part 3: Core/fixator. Use front squats in place of regular for a greater quad emphasis. Use hamstring slides in place of seated leg curls. Great time to add in dips for chest. Some single arm over head presses for delts.

    Br
  7. Senior Member
    xigotmailx's Avatar
    Stats
    5'10"  180 lbs.
    Join Date
    Mar 2011
    Posts
    1,005
    Rep Power
    42675
    Level
    25
    Lv. Percent
    85.85%
    Achievements Posting Pro

    Thanks for the reply man, I guess I left out where on your off days you can do cardio and your abs on those days. For part 3, you can do whatever exercise you want to for the body part, those were just examples. In terms of what you said about part 1, you can always change what day you do certain exercises, but I totally get your point now. Overlooked that :P For the deload, I left that out as well. Basically week 10 you can either take it off completely or just do some light work after taxing your body so hard.
    I don't go lift, I don't go workout, I don't go train....I go get sexy....sexy as fwuark!!!!!!!!!
  8. Senior Member
    ZiR RED's Avatar
    Stats
    6'1"  215 lbs.
    Join Date
    Aug 2010
    Posts
    2,529
    Rep Power
    297850
    Level
    43
    Lv. Percent
    77.57%
    Achievements Activity ProPosting Pro

    The latter part of those workouts end in lighter movements...such as curls, triceps, etc. That is a perfect time to throw core work and fixator work in between sets.


    i.e.:

    Whole Body A: 2 x 4-6 Rest = 2 minutes
    Quad - Squats
    Ham - Stiff Leg Deadlift
    Calf - Seated Calf Raise
    Chest - Flat Press
    Back - Bent Over Row
    Delt - Military Press superset with supine glute bridges
    Trap - BB Shrug superset with barbell rollouts
    Tri's - Close Grip Bench super set with scapula dips
    Bi's - BB Curl super set with external shoulder rotatrions


    Remember....there is much much much much more to the core than just the rectus abdominals. In fact, over working the rectus abs via spinal flexion will actually reduce weight lifting performance.

    Br
  9. Senior Member
    xigotmailx's Avatar
    Stats
    5'10"  180 lbs.
    Join Date
    Mar 2011
    Posts
    1,005
    Rep Power
    42675
    Level
    25
    Lv. Percent
    85.85%
    Achievements Posting Pro

    I appreciate all of the help your throwing in here. Being new to the industry i'm taking in as much information as I can. I really do appreciate it a bunch, thanks!
    I don't go lift, I don't go workout, I don't go train....I go get sexy....sexy as fwuark!!!!!!!!!
  10. Elite Member
    ManBeast's Avatar
    Stats
    5'7"  XXX lbs.
    Join Date
    Oct 2002
    Age
    32
    Posts
    6,515
    Rep Power
    48652
    Level
    54
    Lv. Percent
    23.96%
    Achievements Activity ProPosting ProPosting Authority

    Not saying its a bad program (its quite incredible especially with zir's tweaks to be honest). But I'm a fan of lower volume and high intensity overall. My body just reacts/recovers/progresses so much better in general right now (maybe because I'm cutting though).

    ManBeast
    -Saving random peoples' nuts, one pair at at time... PCT info:
    http://anabolicminds.com/forum/steroids/192992-pct-what-why.html
    -Are you really ready for a cycle? Read this link and be honest:
    http://anabolicminds.com/forum/steroids/191120-checklist-before-thinking.html
    *I am not a medical expert, my opinions are not professional, and I strongly suggest doing research of your own.*
  

  
 

Similar Forum Threads

  1. New workout program...Please critique!!
    By mystro9876 in forum Training Forum
    Replies: 6
    Last Post: 02-04-2010, 09:44 PM
  2. critique my program
    By aztec02 in forum Training Forum
    Replies: 2
    Last Post: 06-14-2009, 07:56 PM
  3. Critique my first HST program
    By JDF in forum Training Forum
    Replies: 1
    Last Post: 02-11-2008, 04:52 PM
  4. Seeking critique of a PT program
    By methusaleh in forum Exercise Science
    Replies: 0
    Last Post: 12-07-2006, 07:16 AM
  5. Program Critique
    By candle25 in forum Exercise Science
    Replies: 9
    Last Post: 12-18-2003, 03:10 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in