Critique our program

modmustang97g

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so far, this program has been working really well. After a terrible bout with 531, we decided to get back to a more body building focused routine. But, we took some of the stuff we really liked about 531 and rolled it in to our program. This is a bodybuilding focused routine, but we also hope to add some strength. Almost a "power bodybuilding" process.

All of the weights are percentages based on calculated or measured single rep max.
Week 1 is 12 reps with percentages of the working sets being 50%, 60%, and 70%.
Week 2 is 8 reps with percentages of the working sets being 60%, 70%, and 80%.
Week 3 is 4 reps with percentages of the working sets being 70%, 80%, and 90%.

Week 1
Monday -
Standing Barbell Shoulder press - 2 warmup sets at 10 reps, 3 working sets at 12 reps
Side Lateral Raises - 3 working sets at 12 reps
Front Shoulder Raise - 3 working sets at 12 reps
Shrugs - 3 working sets at 12 reps
Seated Calf Raises - 3 working sets at 12 reps

Tuesday
Barbell Deadlift - 2 warm up sets at 10 reps, 3 working sets at 12 reps
Leg Press - 3 working sets at 12 reps
Pull Ups - 3 sets of 10 at maximum weight you can manage (weight assisted for us)
Seated Cable Row - 3 working sets at 12 reps
Back Extensions (roman chair) - 3 sets of 10 at maximum weight you can manage (45lb plate right now)

Wednesday - Rest day

Thursday
Incline Barbell Press - 2 warm up sets at 10 reps, 3 working sets at 12 reps
Decline Barbell Press - 3 working sets at 12 reps
Dumbbell Flyes - 3 working sets at 12 reps
Dips - 3 sets of 10 at maximum weight you can manage (weight assisted for us)
Seated Calf Raises - 3 working sets at 12 reps

Friday
Barbell Squat - 2 warm up sets at 10 reps, 3 working sets at 12 reps
Leg Press - 3 working sets at 12 reps
Stiff Leg deadlift - 3 working sets at 12 reps
Pull Up - 3 sets of 10 at maximum weight you can manage (weight assisted for us)
Preacher Curl - 3 working sets at 12 reps

Saturday & Sunday - Rest Day


This program seems pretty well rounded so far. We are focusing on multi joint exercises and hitting legs twice a week. Each set the weight increases. The final set often ends with either spotted lifts, rest pause, or a drop set. Like 531, the focus is on the first major exercise. Each cycle, we adjust a couple of the support exercises. Swap decline bench for flat bench, or incline for flat, swap pull ups for chin ups, etc.

What do you guys think? What are we missing? Aside from some ab work and cardio?
 
LeanEngineer

LeanEngineer

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Looks like a good muscle building workout. I like that you said the final set will be a spotted lift rest pause or a drop set. That is what i was going to add and then cardio.
 

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