Rate my workout plan and tell me if it's any good.

[lazymaxxer]

Spoiler: Thread Song

So I've been training for about 1,5 year now and just came out of a bulk(I am cutting right now). And so I change my workout plan to better fit my objectif but I am not sure If It's Optimal with so much different info on what it should be. I do this while eating 2700kcal ~170 g of Protein, ~60 g of Fat and ~370 g of Carbs. Also having ~15 000 steps a day.

Spoiler: Tuesday - Upper A (Chest + Lats + Shoulders + Arms)

• Incline Dumbbell Press
4 × 6–8
Rest: 2–3 min

• Hammer Strength Converging Chest Press
3 × 8–10
Rest: 2 min

• Neutral-Grip Pull-Up (weighted if possible)
4 × 6–8
Rest: 2–3 min

• Hammer Strength Front Lat Pulldown
3 × 8–12
Rest: 2 min

• Seated Machine Shoulder Press (Hammer Strength)
3 × 8–10
Rest: 2 min

• Seated Machine Lateral Raise
3 × 12–15
Rest: 60–90 s

• Overhead Rope Triceps Extension
3 × 10–12
Rest: 90 s

• Rope Hammer Curl
3 × 10–12
Rest: 90 s

Spoiler: Wednesday - Lower A (Quads + Hamstrings)

• V Squat (machine)
4 × 6–8
Rest: 2–3 min

• Dumbbell Romanian Deadlift
4 × 6–8
Rest: 2–3 min

• Leg Press (deep ROM)
3 × 8–10
Rest: 2–3 min

• Seated Hamstring Curl
3 × 10–12
Rest: 90 s

• Leg Extensions
3 × 10 reps / leg
Rest: 2 min

• Calf Extensions (machine)
4 × 8–12
Rest: 90–120 s

Spoiler: Friday - Upper B (Back Thickness + Chest/Shoulders + Arms)

• Hammer Strength Low Row (neutral grip)
4 × 6–8
Rest: 2–3 min

• Hammer Strength Pullover
3 × 8–10
Rest: 2–3 min

• Hammer Strength Incline Chest Press
3 × 8–10
Rest: 2 min

• Rear Delt Fly (machine or cables)
3 × 12–15
Rest: 90 s

• Seated Machine Lateral Raise
3 × 12–15
Rest: 60–90 s

• Seated Preacher Curl
3 × 8–10
Rest: 90 s

• Rope Triceps Pushdown
3 × 10–12
Rest: 90 s

Spoiler: Sunday - Lower B + Posterior Chain

• Hack Squat (lighter than Wed)
4 × 8–10
Rest: 2–3 min

• Machine Hip Thrust
3 × 8–10
Rest: 2–3 min

• Back Extension (glute bias)
3 × 10–12
Rest: 2 min

• Seated Hamstring Curl
3 × 12–15
Rest: 90 s

• Adductor Machine
3 × 12–15
Rest: 90 s

• Cable Face Pull (external rotation)
3 × 15–20
Rest: 90 s

• Seated Calf Raise
3 × 12–20
Rest: 60–90 s

The Volume for each Muscle is as followed :

Spoiler: Volume

CHEST
10 sets / week


LATS
10 sets / week


MID / UPPER BACK (rhomboids, mid traps)
~6 sets / week


FRONT DELTS
~13 sets / week


SIDE DELTS
6 sets / week


REAR DELTS
~5 sets / week


BICEPS
~8–9 sets / week


TRICEPS
~10–11 sets / week


QUADS
14 sets / week


HAMSTRINGS
~12 sets / week


GLUTES
~14 sets / week


CALVES
7 sets / week


ADDUCTORS
3 sets / week

 

[-=t3rm1n4t0r_2005=-]

Just do the same workout every time.. UL A 4x
Or at least don't mix volume and exercise order. If you have 10 weekly sets for chest just do 5 on Monday and 5 on Thursday.

 

[lazymaxxer]

Just do the same workout every time.. UL A 4x
Or at least don't mix volume and exercise order. If you have 10 weekly sets for chest just do 5 on Monday and 5 on Thursday.

alr thanks but why, is not optimal to have different u/l ?

 

[-=t3rm1n4t0r_2005=-]

alr thanks but why, is not optimal to have different u/l ?

Hypertrophy is muscle fiber specific. Exercises target different muscle fibers. If you do a leg ext on Lower A, and Squat on Lower B, you only train rec fem 1x a week on Lower A. This is just an example