Can Anyone Help with a Program?

Bigger Stronger Leaner Beginners
1

CAN ANYONE HELP ME??? IM 20 years old 5-11 185lbs @ 13% bodyfat…
I’ve been lifting for about 3 Months and I could use a tittle advice. I Read T-Nation Articles ALL THE TIME, But can’t seem to construct a balanced program. I want to gain mass and strengh. I know those are both idividual goals. I could definelty use some more meat on the bones.

I feel like I should focus on building a more solid foundation. My Legs are relatively pretty weak. I need more support for my knees and my hamstrings are WEAK! I feel like I have a tough time picking exercises that will meet my goals.

Here is current “program”

M/T/W/TH- Hang Clean and Press

Monday/Thursday
Chest:
Bench Press
Incline Dumbbell Bench Press

Back:
Pull ups
Barbell Rows

Tuesday/Friday
Shoulder:
Standing dumbbell military press
High pulls

Legs:
Squats
Leg pres

Can anyone give me some valuable advice.
Much appreciated

2

Instead of trying to design your own program, try picking one you like from one of the many articles here on the site. WS4SB is a good one, and Starting Strength also gets recommended a lot, although it’s not posted on T-Nation AFAIK. Honestly, your exercise selection is better then some, but a few things.

  1. You need to post your set/rep scheme
  2. If your legs are weak relative to your upper body, why do you only have 1 leg day?
  3. Consider adding deadlifts to your back day, the hit the whole posterior chain and will help with your hamstrings, especially stiff legged deads.
  4. Post your diet, as that is one of the most common trouble areas beginners run into when they try to gain mass/strength.
3

Here this may help a little bit, note I’m usually more towards strength so this may not be perfect…

Monday/Thursday
Chest:Thursday
Bench Press
Dips/CG Bench
Incline Dumbbell Bench Press/Decline
Triceps Extension for Blood Flow Purpose (High Reps 12-15)
Flies (only if you want)

Back:Monday
Deadlifts/rack pulls
Pull ups
Barbell Rows/DB Rows/T-Bar Rows/Chest Supported Rows
Face Pulls
Curls

Tuesday/Friday

Shoulder:Tuesday
Standing dumbbell military press/BB Military Press
High pulls
Side Raises/Front Rises Superset
Dips
Shrugs
Abs

Legs: Friday
Squats (front or back…can be interchanged weekly)
RDL
Lunges/Bulgarian squats
Good Mornings/Reverse Hypers
Calves

If i were you, i would try to see if you can hit the legs day on tuesday too.
If your back is a little friend from the Monday deadlifts try this…

Tuesday Legs:
Front Squats
RDL
Lunges///
Leg Press (vary foot placement to hit desired muscle)
Calves