Is this a good workout plan?

[Angutoid]

 

[Deleted member 88653]

Ok so this is your program:

push:

6 sets of horizontal pushing (chest)
4 sets of chest isolation
3 sets of shoulder isolation
3 sets of back isolation, 3 sets of shoulder isolation
6 sets of tricep isolation


Pull:

3 sets of vertical pulling (back)
7 sets of horizontal pulling (back)
2 sets of back isolation
6 sets of bicep isolation

Legs:

5 sets of knee flexion (quads)
3 sets of quad isolation
2 sets of hamstring isolation
2 sets of hip hinge (hamstrings, glutes, upper back, traps)
3 sets of calf isolation


Total:

Chest: 10 sets
Shoulders: 6 sets
Back: 15 sets
Triceps: 6 sets
Biceps: 6 sets
Quads: 8 sets
Hamstrings: 4 sets
Calves: 3 sets


If this is a 3 day program, then it's 58 sets per week which is decent for a beginner.
If it's a 6 day program, then it would be 116 sets per week which is really overdoing it.

By the way, you don't need that much back volume. You only need one exercise per muscle group to start with, with 3 sets across each, and then when you stop making progress in reps or weight for 2 weeks or more, assuming you're bulking properly and sleeping enough and using proper form, then you add sets little by little, and accumulate volume, you don't just start with the highest amount of volume, otherwise you'll overtrain, get really sore and hurt yourself and conclude that lifting is too hard.

This is my program:
4-Day Program

Upper 1

Dumbbell Overhead Tricep Extensions: 5x8-12
Barbell Bicep Curls: 5x8-12
Dumbbell Bench Press: 5x6-10
Dumbbell Shoulder Press: 5x6-10
Dumbbell Lateral Raises 3x8-12
Dumbbell Chest Flyes 3x8-12

Lower

Romanian Deadlift: 3x6-10
Yates Rows: 3x6-10
Neck Curls: 3x20-25
Sit-Ups 3x8-12

Arm Day:

Overhead Tricep Extensions 5x8-12
Bicep Curls 5x8-12
Neck Curls 3x20-25

Week Setup:

Day 1: Upper
Day 2: Lower
Day 3: Rest
Day 4: Upper
Day 5: Lower
Day 6: Arm Day
Day 7: Rest
…repeat


And this is the progress I made on it over the past couple of days:
Jeudi 5 Septembre 2024:

Triceps (droite): 10 + 9 + 10 + 9 + 10: 20 lb dumbbells
Triceps (gauche): 8 + 7 + 8 + 7 + 8: 20 lb dumbbells
Bicep Curls: 9 + 8 + 7 + 7 + 6: 70 lbs
Shoulder Press: 7 + 6 + 7 + 7 + 7: 30 lb dumbbells
Bench Press: 10 + 10 + 9 + 9 + 7: 40 lb dumbbells
Lateral Raises: 15 + 15 + 15: 25 lb dumbbells
Flyes: 15 + 13 + 11: 20 lb dumbbells


Vendredi 6 Septembre 2024:

Romanian Deadlifts: 11 + 11 + 9: 180 lbs
Yates Rows: 14 + 13 + 13 + 11: 115 lbs


Samedi 7 Septembre 2024:

Triceps (droite): 10 + 11 + 10 + 10 + 10: 20 lb dumbbells
Triceps (gauche): 10 + 9 + 7 + 7 + 7: 20 lb dumbbells
Bicep Curls: 10 + 8 + 7 + 7 + 6: 70 lbs
Neck Curls: 21 + 22 + 20: 10 lbs
Sit-Ups: 12 + 10 + 8: bodyweight
Wrist Curls: 14 + 14: 27.5 lb dumbbells
Wrist Extensions: 10 + 9: 15 lb dumbbells
Gripper: 7 + 8 + 8
Reverse Curls: 8: 20 lb dumbbells


Lundi 9 Septembre 2024:

Triceps (droite): 10 + 9 + 9 + 9 + 9: 20 lb dumbbells
Triceps (gauche): 9 + 9 + 9 + 7 + 7: 20 lb dumbbells
Bicep Curls: 10 + 9 + 8 + 7 + 7: 70 lbs
Shoulder Press: 7 + 7 + 6 + 6: 30 lb dumbbells
Bench Press: 7 + 7 + 7 + 6 + 6: 45 lb dumbbells
Lateral Raises: 13 + 12 + 12: 30 lb dumbbells
Flyes: 12 + 11 + 11: 25 lb dumbbells


Mardi 10 Septembre 2024:

Romanian Deadlifts: 11 + 10 + 8: 185 lbs
Yates Rows: 13 + 12 + 11 + 11: 120 lbs
Neck Curls: 25 + 22 + 22: 10 lbs
Sit-Ups: 13 + 8 + 6: bodyweight
Wrist Curls: 12: 30 lb dumbbells
Reverse Curls: 14: 20 lb dumbbells

 

[Deleted member 88653]

Upper Lower is going to be much better than push pull legs in terms of frequency and sustainability.

Nobody needs a leg day. The only exercise I do for my legs is romanian deadlifts. If you want big quads, do hack squats exclusively for 3 sets twice a week and you're covered. I personally don't care about quads, I'd rather do more back volume instead or work on my serious weaknesses like my forearms, neck and abs.

Quads are only visible when wearing shorts or when naked and girls don't care about how big your quads are, so I prioritize everything else instead. I still deadlift because it gave me a thick back and big traps and also it gave me a bigger butt, and big hamstrings which makes me look massive from the back.

You need to train forearms, neck, and abs. Those are more important than quads, calves and even rear delts.

 

[Outerz14]

What about this @forgmeth

 

[Angutoid]

@copingvolcel thanks a lot bro

 

[Angutoid]

Upper Lower is going to be much better than push pull legs in terms of frequency and sustainability.

Nobody needs a leg day. The only exercise I do for my legs is romanian deadlifts. If you want big quads, do hack squats exclusively for 3 sets twice a week and you're covered. I personally don't care about quads, I'd rather do more back volume instead or work on my serious weaknesses like my forearms, neck and abs.

Quads are only visible when wearing shorts or when naked and girls don't care about how big your quads are, so I prioritize everything else instead. I still deadlift because it gave me a thick back and big traps and also it gave me a bigger butt, and big hamstrings which makes me look massive from the back.

You need to train forearms, neck, and abs. Those are more important than quads, calves and even rear delts.

im not really sure if i want big legs, i want regular pants to fit kinda loose

 

[Deleted member 88653]

@copingvolcel thanks a lot bro

You're welcome. To be honest, I didn't come up with this stuff, but it does work.

For bulking, I recommend this advice:




Here is why you shouldn't recomp/maingain:




Make your own program with this guide (mine has more arm volume since it's a serious weakness of mine):




If your arms are not growing with the advice of the previous video, then apply this high volume tactic (it has allowed me to add 1/8 of an inch to my arm every 2 weeks after years of stagnation):



Get visible abs even at 15-20% body fat with this advice (only applied it last month and still got great progress in that time, it does work):







Get a thick neck with this advice:








My transformation (around 30 lbs of muscle gained) (6 years of not being consistent but around 2 years worth of consistent workouts):

Neck (achieved very recently) went from 14.5 inches to 16 inches:

My goal physique:

 

[Deleted member 88653]

im not really sure if i want big legs, i want regular pants to fit kinda loose

It's the same for me, but I wanted a balanced look, so I only did romanian deadlifts for legs and as a result I got small quads, but big hamstrings and big glutes (butt muscles) and also big traps, and a very thick back. So in terms of aesthetics, it's great. The more you can lift on romanian deadlifts, the bigger your butt will get, and women do like that look on a guy, as many lifters have said in the past.

I personally do it for the traps and back gains mainly but at the same time, it makes my legs look more balanced, without taking away from my shoulder to waist ratio, because you don't want your legs to be wider than your back, since that will create an X taper look. You want a V taper instead, and anyways, women don't care about quads.

 

[Angutoid]

You're welcome. To be honest, I didn't come up with this stuff, but it does work.

For bulking, I recommend this advice:




Here is why you shouldn't recomp/maingain:




Make your own program with this guide (mine has more arm volume since it's a serious weakness of mine):




If your arms are not growing with the advice of the previous video, then apply this high volume tactic (it has allowed me to add 1/8 of an inch to my arm every 2 weeks after years of stagnation):



Get visible abs even at 15-20% body fat with this advice (only applied it last month and still got great progress in that time, it does work):







Get a thick neck with this advice:








My transformation (around 30 lbs of muscle gained) (6 years of not being consistent but around 2 years worth of consistent workouts):

View attachment 3163385View attachment 3163386

Neck (achieved very recently) went from 14.5 inches to 16 inches:

View attachment 3163387View attachment 3163388

My goal physique:

View attachment 3163394View attachment 3163396

i dont know how i can thank u bro thanks a lot ))) gl on ur progress uve gone a long way

 

[Angutoid]

Thanks bro ill consider this

It's the same for me, but I wanted a balanced look, so I only did romanian deadlifts for legs and as a result I got small quads, but big hamstrings and big glutes (butt muscles) and also big traps, and a very thick back. So in terms of aesthetics, it's great. The more you can lift on romanian deadlifts, the bigger your butt will get, and women do like that look on a guy, as many lifters have said in the past.

I personally do it for the traps and back gains mainly but at the same time, it makes my legs look more balanced, without taking away from my shoulder to waist ratio, because you don't want your legs to be wider than your back, since that will create an X taper look. You want a V taper instead, and anyways, women don't care about quads.

 

[RealNinja]

@copingvolcel

this is exactly what I’d expect from a leg day skipper who does upper lower

 

[RealNinja]

i dont know how i can thank u bro thanks a lot ))) gl on ur progress uve gone a long way

He doesn’t look good for 2 years of training. Sorry, it’s unfortunate but true.

 

[Deleted member 88653]

@copingvolcel View attachment 3163477 this is exactly what I’d expect from a leg day skipper who does upper lower

Except I don't skip legs, I skip quads, there is a difference.

Also, I did add 30 lbs of muscle.

I can RDL 185 lbs for 11 reps with proper form and full range of motion, at a weight of 180 lbs.

My chest looks kind of small due to a big pec gap (bad pec genetics), my arms look small because of long bicep insertions and the fact I didn't train triceps in most of the years I've been lifting. A focus on compound movements is the reason why my arms are so small.

And I thought for many years that bench press alone would be enough to grow my chest but lately, I've been getting superior results by adding chest flyes at the end, since my long arms are no longer the limiting factor.

 

[RealNinja]

Your routine has some redundancies. You don’t need to do pec deck and cable flies. Dont bother with upright rows, just do more sets of lateral raises. Everytime I do side laterals I do like 5 sets.

For back training, you need one lat focused row with elbows close to the body. I do dumbbell rows. One vertical pull like weighted pull ups or lat pulldown. And one row with elbows flared for traps/rhomboids/rear delts. I use the chest supported hammer strength row, could also be T bar row or wide grip seated cable row. 3-5 sets of each of these.

Legs, you need a squat variation and a hip hinge. Throw in a few sets of leg extension and seated hamstring curl. Always standing calf raise. That’s it

 

[Angutoid]

Your routine has some redundancies. You don’t need to do pec deck and cable flies. Dont bother with upright rows, just do more sets of lateral raises. Everytime I do side laterals I do like 5 sets.

For back training, you need one lat focused row with elbows close to the body. I do dumbbell rows. One vertical pull like weighted pull ups or lat pulldown. And one row with elbows flared for traps/rhomboids/rear delts. I use the chest supported hammer strength row, could also be T bar row or wide grip seated cable row. 3-5 sets of each of these.

Legs, you need a squat variation and a hip hinge. Throw in a few sets of leg extension and seated hamstring curl. Always standing calf raise. That’s it

thank you

 

[Deleted member 88653]

He doesn’t look good for 2 years of training. Sorry, it’s unfortunate but true.

I look pretty good based on starting point.

Average person's starting point is a 18-19 FFMI.
My starting FFMI was 14.33 since I was 138 lbs at 10% body fat at 6'4"

Now I'm at a 18.5 FFMI.

If you take the average person who is at an 18 FFMI, get them to 21 FFMI, they'll look way better than me.

Truth is you cannot control what your starting level of muscle is, it is purely genetic. An ectomorph can get huge, it just takes way more years because he starts with way less muscle mass than everyone else.

In high school, I knew a guy who was 190 lbs at 6'4", I was 138 lbs, but he was like 25% body fat while I was 10% body fat. Now I'm 180 lbs at like 12% body fat, so I'm more muscular than him, even though his genetics for looking big are better than mine. The only way to defeat someone of better genetics is to out-train them.

 

[RealNinja]

Except I don't skip legs, I skip quads, there is a difference.

Also, I did add 30 lbs of muscle.

I can RDL 185 lbs for 11 reps with proper form and full range of motion, at a weight of 180 lbs.

My chest looks kind of small due to a big pec gap (bad pec genetics), my arms look small because of long bicep insertions and the fact I didn't train triceps in most of the years I've been lifting. A focus on compound movements is the reason why my arms are so small.

And I thought for many years that bench press alone would be enough to grow my chest but lately, I've been getting superior results by adding chest flyes at the end, since my long arms are no longer the limiting factor.

So you fell for the starting strength powerlifting meme. You wasted 2 years and you look small as fuck, who cares how much you can RDL bro. Why are you giving shitty bodybuilding advice and telling people not to train quads? You also fell for the Jeff Nippard Mike Israel 2 sets a week meme lift harder and eat more before you hand out advice please

 

[RealNinja]

I look pretty good based on starting point.

Average person's starting point is a 18-19 FFMI.
My starting FFMI was 14.33 since I was 138 lbs at 10% body fat at 6'4"

Now I'm at a 18.5 FFMI.

If you take the average person who is at an 18 FFMI, get them to 21 FFMI, they'll look way better than me.

Truth is you cannot control what your starting level of muscle is, it is purely genetic. An ectomorph can get huge, it just takes way more years because he starts with way less muscle mass than everyone else.

In high school, I knew a guy who was 190 lbs at 6'4", I was 138 lbs, but he was like 25% body fat while I was 10% body fat. Now I'm 180 lbs at like 12% body fat, so I'm more muscular than him, even though his genetics for looking big are better than mine. The only way to defeat someone of better genetics is to out-train them.

Not reading this yap you need to eat more

 

[Deleted member 88653]

Your routine has some redundancies. You don’t need to do pec deck and cable flies. Dont bother with upright rows, just do more sets of lateral raises. Everytime I do side laterals I do like 5 sets.

For back training, you need one lat focused row with elbows close to the body. I do dumbbell rows. One vertical pull like weighted pull ups or lat pulldown. And one row with elbows flared for traps/rhomboids/rear delts. I use the chest supported hammer strength row, could also be T bar row or wide grip seated cable row. 3-5 sets of each of these.

Legs, you need a squat variation and a hip hinge. Throw in a few sets of leg extension and seated hamstring curl. Always standing calf raise. That’s it

Volume differs from person to person, kind of depends on how well they respond to it. I've seen guys grow their arms from 6 weekly sets, personally I need 15. But you won't know until you experiment.

 

[Deleted member 88653]

So you fell for the starting strength powerlifting meme. You wasted 2 years and you look small as fuck, who cares how much you can RDL bro. Why are you giving shitty bodybuilding advice and telling people not to train quads? You also fell for the Jeff Nippard Mike Israel 2 sets a week meme lift harder and eat more before you hand out advice please

Strength does matter though.

I mean, obviously, if you don't do any isolation lifts and only do the big 3, you won't look very big.
But progressive overload is the main cause of muscle growth, muscular adaptations cannot occur otherwise.

If you take your curl from a 30 lb bar to a 70 lb bar for 10 reps, you're going to have bigger biceps, and the same goes for every other exercise.

People can train quads if they want to but nobody cares if you have big quads except other dudes.
Look at male pornstars and even hollywood stars, nobody trains their legs seriously, they might have big glutes, but most of the mass is in the upper body, and women still think they look great.

You should have seen how women reacted to Glenn Powell in the recent movie Twisters, a lot of women went to see that just to see him because he has a great upper body. Women don't care he has chicken legs. It's only if you plan on competing in bodybuilding/powerlifting that you have to take leg training seriously. Recreational lifters can train how they want.

 

[Deleted member 88653]

Not reading this yap you need to eat more

Gaining more than 2 lbs per month leads to fat gain, hence why people bulk and cut for the same amount of time, therefore remaining forever small. Instead, I'm bulking until 2026 at a slow rate, so that when 2026 comes around I'll be 210 lbs and either at 20% body fat or below. Went from 180 to 181 lbs in the past 2 weeks, this is the proper rate of weight gain for gaining muscle.

 

[Angutoid]

what yall think about bear mode? ill be roiding btw

 

[Angutoid]

bump