would appreciate if you could tell me your opinion on this program and explain your reasoning, thanks. MONDAY: PULL Seated Cable Row Wide-Grip 3x10, 1x12 Lat Pulldown 3×10 Dumbell Pull Row 3x12 each hand Back Extension 3x10 Barbel Curl 3x12 Seated Zoltan Curl 3x10 TUESDAY: PUSH Seated Machine Press 3x8-10 Incline Smith Machine Press 3x8-10 Cable High to Low 3x10 Machine Overhead Press 3x12 Full ROM lateral Raises 3x15 Cable Face Pulls 3x15 Dips 3x8 Triceps Pushdown 3x10-12 WEDESDAY: LEGS (only once a week because of huge soreness, cant do squats) Hack squats 3x10 Leg Press 4x12 Leg Extension 3x10-12 Lying Leg Curl 3-10 Standing Calves 3-15 FRIDAY: BACK AND CHEST Pullups 5x10 Barbel Row 3x10-12 Single Arm PullDown 3x12 Back Extension 3x10 Seated Machine Press 3x15 Cable High to Low/ Seated Fly 3x12-15 SATURDAY: SHOULDERS AND ARMS Machine Overhead Press 3x8-10 Lateral Raise dumbell 3x10 Cable Face Pulls 3x12 Single Arm Precher Curl 3x10 Dips 3x8 Seated Incline Dumbell Curls (elbow behind body) 3x12 Triceps Bar Pushdown 3x12 Hammer Curls 3x10 I am doing everything till failure and do progresive overload when i feel like i can do it(every 2 or 3 weeks? Do you think it is too much, too litle? Useless combination of exercises? Good, decent, bad? I am not sure if i am combining good exercises with each other. i am 24 years old, 195cm and 95kg. Looking to build muscle and size. Going to the gym for 3 years already. Please just don't answer rudely or with one word, but help brother out and explain your critique. Thanks in advance
Hi Aleska, I hope this feedback help:- Overall Opinion on the Workout Routine Your workout routine is well-structured in terms of targeting different muscle groups on different days and incorporates a variety of exercises to work on different parts of each muscle group. It is clear that you are focused on building muscle and size, which aligns well with your goals. Here’s a detailed analysis and critique of your program: Monday: PULL Seated Cable Row Wide-Grip 3x10, 1x12 Lat Pulldown 3x10 Dumbbell Pull Row 3x12 each hand Back Extension 3x10 Barbell Curl 3x12 Seated Zottman Curl 3x10 Analysis Variety and Focus: Good variety of pulling exercises that target the upper and middle back, with a combination of horizontal (seated row) and vertical (lat pulldown) pulling movements. Isolation and Compound Movements: Includes both compound movements (seated row, lat pulldown) and isolation exercises (curls) which are important for hypertrophy. Volume and Intensity: The volume is reasonable with a mix of rep ranges, which is beneficial for muscle growth. Tuesday: PUSH Seated Machine Press 3x8-10 Incline Smith Machine Press 3x8-10 Cable High to Low 3x10 Machine Overhead Press 3x12 Full ROM Lateral Raises 3x15 Cable Face Pulls 3x15 Dips 3x8 Triceps Pushdown 3x10-12 Analysis Comprehensive Coverage: This session covers all aspects of pushing muscles (chest, shoulders, triceps) effectively. Machine Use: Heavy use of machines might limit the engagement of stabilizing muscles. Incorporating some free-weight exercises can be beneficial. Repetition Range: Good variation in repetition ranges, which is effective for hypertrophy and endurance. Wednesday: LEGS Hack Squats 3x10 Leg Press 4x12 Leg Extension 3x10-12 Lying Leg Curl 3x10 Standing Calves 3x15 Analysis Focus on Quads: Heavy focus on quads (hack squats, leg press, leg extension) which is good, but balance with more hamstring and glute exercises could be beneficial. Hamstring Work: Lying leg curls are great, but adding another hamstring-focused movement could provide more balance. Calf Training: Good inclusion of calf exercises for overall leg development. Friday: BACK AND CHEST Pullups 5x10 Barbell Row 3x10-12 Single Arm Pulldown 3x12 Back Extension 3x10 Seated Machine Press 3x15 Cable High to Low/ Seated Fly 3x12-15 Analysis Mixed Focus: Combining back and chest on the same day can be taxing, but if recovery is managed, it can be effective. Exercise Selection: Good variety, but ensure enough rest for the back muscles that are also trained on pull days. Volume: The volume seems high, which might affect recovery, especially for the back muscles. Saturday: SHOULDERS AND ARMS Machine Overhead Press 3x8-10 Lateral Raise Dumbbell 3x10 Cable Face Pulls 3x12 Single Arm Preacher Curl 3x10 Dips 3x8 Seated Incline Dumbbell Curls 3x12 Triceps Bar Pushdown 3x12 Hammer Curls 3x10 Analysis Focused Isolation: Good focus on shoulders and arms with a mix of isolation and compound exercises. Balance: Balanced approach to hitting all parts of the shoulder and arm muscles. Volume: The volume is high, but it’s spread across different muscle groups, making it manageable. General Feedback Strengths Variety and Coverage: You have a well-rounded routine that targets all major muscle groups effectively. Progressive Overload: Incorporating progressive overload when possible is crucial for muscle growth. Balanced Reps and Sets: Good mix of repetition ranges and sets, which is effective for hypertrophy. Areas for Improvement Recovery: Ensure adequate recovery between sessions, especially since back muscles are engaged multiple times a week. Consider spacing out similar muscle group workouts. Compound Movements: Incorporate more free-weight compound movements, especially in the push day and leg day, to engage stabilizer muscles. Leg Day Balance: Add more exercises targeting the posterior chain (hamstrings, glutes) for balanced leg development. Intensity Management: Training to failure every set can be taxing. Consider leaving 1-2 reps in the tank (RPE 8-9) to manage fatigue better and improve recovery. Conclusion Overall, your routine is well thought out and effective for muscle building. The variety and structure are solid, but pay attention to recovery and balance, especially for leg and back exercises. With some adjustments, you can optimize your routine for even better results. Keep monitoring your progress and make tweaks as needed. Keep up the great work, and best of luck with your fitness journey!
Thanks for your response. I would like to add when doing legs RDL and walking lunges with dumbells, but i think that would be too much for 1 workout. Should i add another leg day maybe and how to combine exercises for those 2 trainings? I've been receiving criticism on other forum for this workout plan, here is a link, could you tell me why people think that this will ruin my shoulders and that plan is an overkill? https://forum.bodybuilding.com/showthread.php?t=185572211
The criticism on the forum is generally fair. Users point out that the workout program has excessive volume, which could lead to overtraining, especially for beginners. They also mention a lack of balance and proper progression, potential shoulder strain, and insufficient leg training. These points highlight the importance of a more structured and balanced program to ensure effective and safe muscle development and strength gains.
How do i not have a proper progression if i am trying to add more weight/reps every 2 weeks? I added hack squats, walking lunges and rdl in my leg workouts ( not all in one, of course). Did i impove my leg plan with this? Why is there a potential to hurt my shoulder? I thought these exercises are must-do when it comes to shoulders?
I found some good and extensive workout plans above and it is good to see how well designed they are. Thanks for sharing it with us, I would like to try some.
