Is my workout program normal? (UL+PPL)

[LopesCandy]

[Day 1 - Upper Body Day]

1. Barbell bench press
3 sets of 5-8 reps
2. Bent over rows
3 sets of 6-10 reps
3. Chin-ups
3 sets of 6-10 reps
4. Side lateral dumbbell raises
3 sets of 8-12 reps
5. Preacher curls
3 sets of 8-12 reps
6. Straight bar tricep extensions
3 sets of 8-12 reps

[Day 2 - Lower Body Day]

1. Romanian deadlifts
3 sets of 8-10 reps
2. Leg press
3 sets of 8-12 reps
3. Barbell squats
3 sets of 8-10 reps
4. Calf raises
3-4 sets of 8-12 reps

[Day 3 - Rest Day]

[Day 4 - Endurance/Upper Day]

1. Incline dumbbell press
3 sets of 5-8 reps
2. Cable crossover
3 sets of 10-15 reps
3. Shoulder press
3 sets of 8-10 reps
4. Triceps pushdown
3 sets of 10-15 reps

[Day 5 - Pull Day]

1. Lat pulldowns
3 sets of 8-12 reps
2. Pull-ups
3 sets of 6-10 reps
3. Concentration curls
3 sets of 8-12 reps
4. Cable face pulls
3 sets of 8-12 reps

[Day 6 - Leg Day]

1. Barbell squats
3 sets of 8-10 reps
2. Leg press
3 sets of 8-12 reps
3. Dumbbell lunges
3 sets of 8-10 reps
4. Leg curls

2 sets of 8-12 reps
5. Calf raises
3-4 sets of 8-12 reps
[Day 7 - Reset Day]

 

[Taylors_Lil_Ethnic]

[Day 1 - Upper Body Day]

1. Barbell bench press
3 sets of 5-8 reps
2. Bent over rows
3 sets of 6-10 reps
3. Chin-ups
3 sets of 6-10 reps
4. Side lateral dumbbell raises
3 sets of 8-12 reps
5. Preacher curls
3 sets of 8-12 reps
6. Straight bar tricep extensions
3 sets of 8-12 reps

[Day 2 - Lower Body Day]

1. Romanian deadlifts
3 sets of 8-10 reps
2. Leg press
3 sets of 8-12 reps
3. Barbell squats
3 sets of 8-10 reps
4. Calf raises
3-4 sets of 8-12 reps

[Day 3 - Rest Day]

[Day 4 - Endurance/Upper Day]

1. Incline dumbbell press
3 sets of 5-8 reps
2. Cable crossover
3 sets of 10-15 reps
3. Shoulder press
3 sets of 8-10 reps
4. Triceps pushdown
3 sets of 10-15 reps

[Day 5 - Pull Day]

1. Lat pulldowns
3 sets of 8-12 reps
2. Pull-ups
3 sets of 6-10 reps
3. Concentration curls
3 sets of 8-12 reps
4. Cable face pulls
3 sets of 8-12 reps

[Day 6 - Leg Day]

1. Barbell squats
3 sets of 8-10 reps
2. Leg press
3 sets of 8-12 reps
3. Dumbbell lunges
3 sets of 8-10 reps
4. Leg curls

2 sets of 8-12 reps
5. Calf raises
3-4 sets of 8-12 reps
[Day 7 - Reset Day]

DNR but meh

 

[chudpiller]

R u going to failure

 

[LopesCandy]

R u going to failure

What are you talking about?

 

[chudpiller]

What are you talking about?

are you taking your sets to failure?

 

[LopesCandy]

are you taking your sets to failure?

I wrote down in detail how many repetitions I do.

 

[Retaspammer]

I wrote down in detail how many repetitions I do.

Dude that's not what he asked. Could you do even 1 rep more of those at the end of any set?

 

[LopesCandy]

Dude that's not what he asked. Could you do even 1 rep more of those at the end of any set?

rather no than yes

 

[Retaspammer]

rather no than yes

Then let it become an absolutely no. Once it is, you'll discover that you probably have probably 4 or 5 reps in reserve. That's what really matters for like 90% of people, not the split or whatever

 

[LopesCandy]

Then let it become an absolutely no. Once it is, you'll discover that you probably have probably 4 or 5 reps in reserve. That's what really matters for like 90% of people, not the split or whatever

You mean I should increase the number of reps?

 

[orz]

doing way too many sets and so many unstable exercises. do 1-2 sets tops, leaning towards 1 set. do 5-8 reps. don't do ul+ppl, fbeod (full-body every other day) mogs. 3.5x freq vs 2x jfl

in terms of exercise selection, for upper body u need to replace bench with more stable exercises. I'd do a pec deck to bias mid chest and tucked arm path chest press to bias upper chest and lateral and medial heads of tricep. don't do chinups, do wide grip lat pulldowns instead (buy straps if u don't have any). bent over rows are also shit. do a t bar or any chest supported row where ur arms are at 90 degree angle relative to ur sides. if u enjoy legs u can still do them if not just do hamstring curl, leg extension, adductors, and calf raise. unless for some reason I want glutes.

full workout should look something like this

lat pulldown
t bar
preacher curl
forearms (if u want)
pec deck
tucked arm chest press
tricep ext
lat raise
hamstring curl
leg extension
adductors
calf raise

as for the people telling u to up reps, the growth stimulus exponentially diminishes after the first set, and fatigue will outweigh gains. u achieve peak mechanical tension after 5 reps, and adding more just adds fatigue. you can look up the literature yourself if you don't believe me. volume is almost pointless

 

[LopesCandy]

doing way too many sets and so many unstable exercises. do 1-2 sets tops, leaning towards 1 set. do 5-8 reps. don't do ul+ppl, fbeod (full-body every other day) mogs. 3.5x freq vs 2x jfl

in terms of exercise selection, for upper body u need to replace bench with more stable exercises. I'd do a pec deck to bias mid chest and tucked arm path chest press to bias upper chest and lateral and medial heads of tricep. don't do chinups, do wide grip lat pulldowns instead (buy straps if u don't have any). bent over rows are also shit. do a t bar or any chest supported row where ur arms are at 90 degree angle relative to ur sides. if u enjoy legs u can still do them if not just do hamstring curl, leg extension, adductors, and calf raise. unless for some reason I want glutes.

full workout should look something like this

lat pulldown
t bar
preacher curl
forearms (if u want)
pec deck
tucked arm chest press
tricep ext
lat raise
hamstring curl
leg extension
adductors
calf raise

as for the people telling u to up reps, the growth stimulus exponentially diminishes after the first set, and fatigue will outweigh gains. u achieve peak mechanical tension after 5 reps, and adding more just adds fatigue. you can look up the literature yourself if you don't believe me. volume is almost pointless

It's damn cool that you took the time to write this post. But I think you're wrong. Reducing reps and sets will lead to less calorie burn. This means you'll need to be very mindful of your diet to avoid gaining fat (or unnecessary extra weight). You might be right that you don't need that much fluoride for muscle growth. But there will be less metabolism. Thanks anyway. If you disagree with something, you can try to correct me.

 

[orz]

It's damn cool that you took the time to write this post. But I think you're wrong. Reducing reps and sets will lead to less calorie burn. This means you'll need to be very mindful of your diet to avoid gaining fat (or unnecessary extra weight). You might be right that you don't need that much fluoride for muscle growth. But there will be less metabolism. Thanks anyway. If you disagree with something, you can try to correct me.

you burn next to no calories each workout lol. just for reference 1 hr of cycling = 300 cals burned. lifting burns almost nothing

 

[soapbubble]

Use an established weightlifting program instead of making your own as someone who is not knowledgable. DNR but you will probably end up overtraining or undertraining certain muscles for no reason.

 

[LopesCandy]

you burn next to no calories each workout lol. just for reference 1 hr of cycling = 300 cals burned. lifting burns almost nothing

Sorry, but now I seriously doubt your competence. You're definitely wrong. Perhaps it's the workout you described above that's not burning any fat. But 1 hour of strength training burns +- 300-500 calories.

 

[LopesCandy]

Use an established weightlifting program instead of making your own as someone who is not knowledgable. DNR but you will probably end up overtraining or undertraining certain muscles for no reason.

This is the finished program I found on the website. I asked for an evaluation. btw

 

[tunisianropemaxxer]

1. Lat pulldowns
3 sets of 8-12 reps
2. Pull-ups
3 sets of 6-10 reps

This is the same movement

If youre cutting less volume would make it easier to recover
If ur maingaining this is good
If ur bulking ur retarded

I assume ur doing all sets to failure

 

[keepswimming]

torso limbs makes more sense

 

[Retaspammer]

You mean I should increase the number of reps?

No, to reach complete failure in the reps range u decided, if u can do one more rep then increase the weight the next time