Opinions on my program?

riseabove5

riseabove5

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I've been a serious lifter for 3 to 4 years and I just started a new program but I have my doubts about it. Because it didn't include cleans or dead lifts and in my opinion any muscle building program should have one or the other and it only has me working my chest one day a week

Monday-shoulders
Tuesday-arms
Wednesday-legs
Thursday-back
Friday-chest

I found this on some website called muscle and strength and I liked it because it had me doing plenty of different lifts and I like having volume in my routines

Does anyone have any opinions and/or suggestions on this program??
 

PaulBlack

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I've been a serious lifter for 3 to 4 years and I just started a new program but I have my doubts about it.
Yeah I might agree, depending on your goals!?

Because it didn't include cleans or dead lifts
Well, you don't have to do cleans per se, it is just some beginner or guru routines add them for some explosive work, while still hitting a large compound lift.

and in my opinion any muscle building program should have one or the other and it only has me working my chest one day a week
Again, picking one body part, say chest and doing the entire workout based on chest pressing muscles is short sighted IMO and probably undertraining the body, while overtraining one part of it, (depending on goals again!?) Feeling that doing 20+ sets for chest, for one W/O, when usually after 5-6 good sets of multi reps is plenty to gain on and anymore is just probably spinning tires, is to me not very good. When one could also add in shoulders and arm work and benefit moreso while also being able to hit the upper body 2 or so times per week.
Not to mention the larger focus on the "smaller muscle groups" in that layout (because one sees them most in the mirror) is doing the body less IMO, than hitting the large groups and causing the biggest systemic changes in overall mass.
 
Doss

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That routine is horsesh*t.

4 upper body days to 1 leg day...
 
riseabove5

riseabove5

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So what program do you recommend? I'm simply just trying to build muscle. I have a good diet and I'm getting enough protein everyday. I like volume in my routines. And I do prefer having dead lift as one of my lifts
 

PaulBlack

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So what program do you recommend? I'm simply just trying to build muscle.

A routine that covers the big 5-7 compound lifts ie: squat, deads, rows, OHP's, BP's, leg presses, chins, etc etc. etc., putting them first and then focus on the smaller groups, bis, tris some core and grip maybe. There are a few of these routines floating around.
If you concentrate on the big lifts, and adding weight to them over time, you will get stronger and grow larger (whilst eating enough of course)
 
tigerdb2

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That's not a program. That is a list of days and muscle groups. You give us no information and for those of us that think bodypart splits are way too low frequency for most lifters (a lot here, i'd wager), it looks rough. Give us some more info to work with brother
 
Rodja

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That's not a program. That is a list of days and muscle groups. You give us no information and for those of us that think bodypart splits are way too low frequency for most lifters (a lot here, i'd wager), it looks rough. Give us some more info to work with brother
This guy freaking gets it.
 
riseabove5

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ha my bad..

Monday-shoulders
Military press- 4x8-10
Front raise- 3x10
Upright row- 4x8
DB lateral raise- 4x8
DB reverse fly- 3x10

Tuesday-arms
Standing BB curl- 4x8
Preacher curls- 4x8
Cable curls- 4x8
Close grip- 4x6
Dips- 3x Max
Tricep pull downs- 4x10
Wrist curls- 3x10

Wednesday-legs
Squat- 5x5-7
Leg press- 4x10
Leg extensions- 4x8-10
Seated calf raise- 4x12-15
Calf press- 4x10-12

Thursday-back
Wide grip pull ups- 5x10
Lat pull- 4x10
Seated row- 4x10
One arm DB row- 3x8

Friday-chest
Bench- 5x6-10
Incline- 4x8
Chest dip- 4x8
Flys- 4x10-12
 
asooneyeonig

asooneyeonig

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how about:

Monday
Squat- 5x5
squats or variation 5x10+
abs


Tuesday
Military press- 5x5
DB overhead press 5x10+
facepulls 3+ x 10+
abs


Wednesday
deadlifts 10x3
some sort of hip hinge 5x10+
Wide grip pull ups- 5x10+
row- 5x5


Thursday
clean (or a variation) 10x1-3
farmers or loaded carries. heavy & far for multiple times
curls 5x10+
abs


Friday
Bench- 5x5
DB bench or dips- 5x10+
squats or variation 5x10+
 
riseabove5

riseabove5

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how about:

Monday
Squat- 5x5
squats or variation 5x10+
abs

Tuesday
Military press- 5x5
DB overhead press 5x10+
facepulls 3+ x 10+
abs

Wednesday
deadlifts 10x3
some sort of hip hinge 5x10+
Wide grip pull ups- 5x10+
row- 5x5

Thursday
clean (or a variation) 10x1-3
farmers or loaded carries. heavy & far for multiple times
curls 5x10+
abs

Friday
Bench- 5x5
DB bench or dips- 5x10+
squats or variation 5x10+
Not bad. Not bad at all
 

PaulBlack

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Is there any specific reason you want a 5 day per week routine?
 

bruce_wayne

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how about:

Monday
Squat- 5x5
squats or variation 5x10+
abs

Tuesday
Military press- 5x5
DB overhead press 5x10+
facepulls 3+ x 10+
abs

Wednesday
deadlifts 10x3
some sort of hip hinge 5x10+
Wide grip pull ups- 5x10+
row- 5x5

Thursday
clean (or a variation) 10x1-3
farmers or loaded carries. heavy & far for multiple times
curls 5x10+
abs

Friday
Bench- 5x5
DB bench or dips- 5x10+
squats or variation 5x10+
This looks far better, good blend of volume and lower rep work.
 

fujindemon74

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ha my bad..

Monday-shoulders
Military press- 4x8-10
Front raise- 3x10
Upright row- 4x8
DB lateral raise- 4x8
DB reverse fly- 3x10

Tuesday-arms
Standing BB curl- 4x8
Preacher curls- 4x8
Cable curls- 4x8
Close grip- 4x6
Dips- 3x Max
Tricep pull downs- 4x10
Wrist curls- 3x10

Wednesday-legs
Squat- 5x5-7
Leg press- 4x10
Leg extensions- 4x8-10
Seated calf raise- 4x12-15
Calf press- 4x10-12

Thursday-back
Wide grip pull ups- 5x10
Lat pull- 4x10
Seated row- 4x10
One arm DB row- 3x8

Friday-chest
Bench- 5x6-10
Incline- 4x8
Chest dip- 4x8
Flys- 4x10-12
That's not a program either.
That's just a list of exercises.

And 96 curls/week but only 25 squats/week.
You're doing it wrong.

Wendler 5/3/1 is a simple program.
 

Tampoco

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That's not a program either.
That's just a list of exercises.

And 96 curls/week but only 25 squats/week.
You're doing it wrong.

Wendler 5/3/1 is a simple program.

This.

5/3/1 is relatively easy at first, which is great for getting your form together. It turns into a freaking war after a while as the weights become much closer to your actual potential.

I have used 5/3/1 with the Boring But Big program for most of the last 2 years. I've seen great gains in both 1rm and rep maxes
 
Moose45

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On here you will find a lot of advice to use proven routines like 5/3/1, 5x5, GVT ect...... So no one routine is "The Best"!!
Figure out your goals and find a routine that works along those guidelines and there is a good chance of success!!!
 

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