Please Critique This Program I'm Debating Starting

TyMan14

TyMan14

Active member
Hi everyone!

I've spent a lot of time making training programs for myself and friends based on what they like to do and how much volume they are used to handling with their workouts. I spent a lot of time coming up with a 6 week program for myself. It is a slight spin on the "Shortcut to Shred" program, but I modified it in an effort to adapt it for mass because the shred has always done very well for me on a cut, and I feel like the training split is something my body works very well with. I am debating starting this program on Monday, so I would like some experts to tear it apart for me to get an idea of what I should maybe change. I understand that training is very individual, but what I am mostly looking for is if I am neglecting anything super important. Also if I should change the core exercises because I'm trying to force myself to train core and I don't know a ton about the variations in core exercises as I used to be of the camp that "compound movements hit all the core you need". I will only be doing this for 6 weeks anyway, so it wont be a super long period of time. If it works well, I will continue through it for 1-2 more cycles. Please let me know what you think!

Week 1 Workouts 1-3 8-12
Week 1 Workouts 4-6 12-15
Week 2 Workouts 1-3 5-8
Week 2 Workouts 4-6 16-20
Week 3 Workouts 1-3 2-5
Week 3 Workouts 4-6 21-25
Week 4 Workouts 1-3 8-12
Week 4 Workouts 4-6 12-15
Week 5 Workouts 1-3 5-8
Week 5 Workouts 4-6 16-20
Week 6 Workouts 1-3 2-5
Week 6 Workouts 4-6 21-25


Monday-Chest/Tris
Bench Press 4 sets
Incline DB Press 3 sets
Chest Press Machine 3 sets
Close Grip Bench 4 sets
Skullcrusher 4 sets
Weighted Crunches 3 sets
Hip Thruster 3 sets

Tuesday-Back/Bis
Bent Over Row 4 sets
One Arm DB Row 3 sets
Seated Cable Row 3 sets
Standing Pulldown 3 sets
Barbell Curl 4 sets
Hammer Curl 4 sets
Calf Presses 4 sets


Wednesday-Legs/Delts
Squat 4 sets
Front Squat 3 sets
RDL 3 sets
Military Press 4 sets
Side Raise 4 sets
Reverse Fly 4 sets

Thursday-Chest/Tris
DB Fly 3 sets
Incline Fly 3 sets
Cable Cross 3 sets
Rope Pushdown 4 sets
Overhead DB Extension 4 sets
Russian Twist 3 sets
Reverse Crunch 3 sets

Friday-Back/Bis
Lat Pulldown 3 sets
Reverse Pulldown 3 sets
Straight Arm Pushdown 3 sets
Zeus Pulldown 3 sets
Cable Curl 3 sets
Rope Hammer 4 sets
Seated Calf Raise 4 sets

Saturday-Legs/Delts
Hipsled 4 sets
Superset
<Leg Extension 3 sets
<Ham Curl 3 sets
Goblet Squat 3 sets
Front Raise 4 sets
Seated Side Raise 4 sets
Cable Rear Fly 4 sets
Facepull 4 sets

Sunday-OFF/30 Minutes HIIT

Im not sure if zeus pulldowns are a real thing, but at my gym a lot of us do them for upper back work. Basically you get on your knees in a cable crossover with the pullies at their top position. You take one in each hand a do a pulldown into your side.


My body responds VERY well to high volume training. Diet will be starting at 3600 calories and tapering up by 100 every week until I reach 4000 and it will stay there until I plateau. I'm not overly worried about fat gain, but would like to keep it to a minimum. I am 19, 6 foot 2, 225, training since I was 13 and training seriously since 15. I know that sounds crazy but even my freshman year I was the guy people would go to looking for training advice. I've been told I am a 25 year old on the inside. lol.

I know this was a ton to read (it took awhile to type too!) but I would REALLY appreciate some help with this one. I am stoked to get my bulk rolling, and I really feel that this program could be something great, but may need a few modifications based on what my brothers on here think.

Thank you all in advance!
 
I would just give it a go as it is. If you know what you respond to, run with it and make adjustments as you progress. For me, the volume is too abusive. For mass gains, I would opt for more rest days and less isolation movements. Good luck.
 
As he said above, if you know it works for you, then try it out as is. You can always tweak as necessary. It sounds almost like a PPL split. I would almost do 3 on 1 off so your delts will be a little fresher for chest training. Your schedule would be different every week, but I think you would get more out of it this way
 
I didn't even think about how much the delts will effect my chest training.. hmm. I'll give it a go for the week and see. This is the split I'm currently using but I've been following jim Stoppanis shortcut to shred which is a little bit lower volume. We'll see if I need that extra rest day in there, I wouldn't be surprised if I do. I'll feel it out until Thursday and see if I need the day off. Thanks for pointing that out!
 
Week 1 is down with minimal needed changes. The volume on each was perfect, apart from legs. Today I dropped the leg press and goblet squats and just added an extra set for both leg extensions and hamstring curls. The first leg day REALLY killed my legs, but I also had a very intense day that day (working out between classes definitely helps you up intensity). All in all, I think I will just drop the two leg exercises and add extra sets of leg extensions and ham curls, and maybe add a bit more shoulder work (my shoulders never seem to get sore or fatigue for some reason).

Overall, really liking this!
 
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