Is my training program correct for me?

[JamiePattison]

I would like some feedback if the below training program is ok for a new intermediate.

I've been training for a few years and noticed progress has stalled so after some research I thought to look into a fresh start.

If anyone has questions to confirm if this training plan is right for me feel free to ask as I'm not sure what it would involve.

Day 1: Chest & Triceps (Push)

Exercise	Sets x Reps	Notes
Chest Press (decline)	4 x 8–10	Heavy compound
Dumbbell Flyes	3 x 12	Stretches pecs, adds convergence
Dips (Lean Forward)	3 x 8–10	Chest & triceps with bodyweight
Triceps Pushdowns	3 x 10–12	Targeted isolation
Overhead Dumbbell Extension	3 x 12	Long head of triceps

Day 2: Back & Biceps (Pull)

Exercise	Sets x Reps	Notes
Lat Pulldown	4 x 10	Wide grip for lat width
Barbell Bent-Over Rows	4 x 8–10	Posterior chain + mass
Seated Row	3 x 12	Horizontal pull
Dumbbell Hammer Curls	3 x 12	Biceps + forearms
Barbell Curls	3 x 10	Direct biceps stimulus

Day 3: Legs & Core

Exercise	Sets x Reps	Notes
Barbell Back Squats	4 x 8	The king lift for leg growth
Romanian Deadlifts	3 x 10	Glutes + hamstrings
Leg Press	3 x 12	Quads + volume
Dumbbell Lunges	3 x 10/leg	Stability & unilateral work
Hanging Leg Raises	3 x 15	Core engagement
Weighted Plank	3 x 30–45 sec	Anti-extension core strength

Day 4: Shoulders & Arms

Exercise	Sets x Reps	Notes
Shoulder Press	4 x 8	Overhead strength
Dumbbell Lateral Raises	4 x 12	Builds width
Rear Delt Flyes	3 x 15	Posterior delts
EZ-Bar or Dumbbell Curls	3 x 10	Biceps
Triceps Dips	3 x 10–12	Compound arm work
Dumbbell Shrugs	3 x 15	Traps

 

[Smont]

No1 can really answer that question. Your progress in the gym will be dictated by intensity and progressive overload regardless of the program, food is also a major factor for many ppl. We also don't know what you were doing before, how much volume this is vs. your last program, how much strength or size you you have gained, (or weight loss if you were cutting) but there's really no information to go by.

I wouldn't do this program just because I like to train everything twice a week but That program could work fine for anyone at any level with probably the exception of a brand new lifter, given there progressively beating the log book and the eating to meet your goals

 

[JamiePattison]

No1 can really answer that question. Your progress in the gym will be dictated by intensity and progressive overload regardless of the program, food is also a major factor for many ppl. We also don't know what you were doing before, how much volume this is vs. your last program, how much strength or size you you have gained, (or weight loss if you were cutting) but there's really no information to go by.

I wouldn't do this program just because I like to train everything twice a week but That program could work fine for anyone at any level with probably the exception of a brand new lifter, given there progressively beating the log book and the eating to meet your goals

Thanks. I've been doing Fierce Five but recently I purchased some new equipment so I'm trying to find a way to do things a bit better.

I made huge progress on Fierce Five (mainly build some muscle and lost a lot of fat and then it started to slowly come back BUT I got to the same weight but more muscle as my clothes fitted the same at the waist) and at this point I stalled maybe due to lack of equipment or whatever so I'm trying to get back on track.

Not sure if this is enough information or your would like more?

 

[Smont]

Ya, that could work for a second program, that or 3 day full body or even a PPL routine is pretty versatile too. You can just determine how many days per week you want to work out and keep rotating through push pull legs push pull legs. Hit triceps on push day and your biceps on pull day.

Pick your favorite poison