First Created Program - Critique

xigotmailx

xigotmailx

Well-known member
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
 
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
 
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
 
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
 
I'm studying to take my CPT test and figured why not put what I learned into action
 
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
 
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.
 
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
 
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!
 
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
 
You must log in or register to reply here.
Back
Top