Can You Critique/Tweak This Program?

Training Beginners
1

I want to start a push/pull program, tell me what you think of this.

Monday-Hamstrings + Pull

Pendlay Rows- 6x5
Weighted pull ups-4x4
Romanian deadlifts-8x3
plated leg curls- 4x6

accessory- weighted v-ups, twists, & good mornings 3 sets 5-8 reps + seated cable rows 2 sets 6-8 reps

Tuesday-Quads + horizontal push

back squats 5x5
bench press- 5x4
incline barbell bench press- 5x4

acces. - close grip bench press 2 sets 4-6 reps

Thursday- hamstrings + Pull

Deadlifts-5x3
chest supported rows 4x6
glute ham raise 5x4
db stiff leg dead lifts 5x6

saturday-Quads + vertical push

Front squat 5x5
standing military press 4x5
seated db press 3x6

access- core work + weighted dips & db curls. Standing calf raises 3 sets 8-10 reps.

is this ok?? or should I add more exercises. I’m planning on going heavy on all 4 days, 3 days of full recovery other then the 1-2 days of moderate cardio.

2

[quote]NeedforStrength wrote:
I want to start a push/pull program, tell me what you think of this.

Monday-Hamstrings + Pull

Pendlay Rows- 6x5
Weighted pull ups-4x4
Romanian deadlifts-8x3
plated leg curls- 4x6

accessory- weighted v-ups, twists, & good mornings 3 sets 5-8 reps + seated cable rows 2 sets 6-8 reps

Tuesday-Quads + horizontal push

back squats 5x5
barbell lunges 5x5
bench press- 5x4
incline barbell bench press- 5x4

acces. - close grip bench press 2 sets 4-6 reps

Thursday- hamstrings + Pull

Deadlifts-5x3
chest supported rows 4x6
glute ham raise 5x4
db stiff leg dead lifts 5x6

saturday-Quads + vertical push

Front squat 5x5
standing military press 4x5
seated db press 3x6

access- core work + weighted dips & db curls. Standing calf raises 3 sets 8-10 reps.

is this ok?? or should I add more exercises. I’m planning on going heavy on all 4 days, 3 days of full recovery other then the 1-2 days of moderate cardio.
[/quote]

Actually, this looks like a really good program (which doesn’t really happen too often on this forum)

One little change i would recommend is doing RDL first on Mondays. Any kind of moderate or heavy pulling beforehand will pre-fatigue the stabilizing musculature, which could increase the risk for injury.

Also, depending on your recovery process, doing heavy BB Lunges on Tuesday might be a bit much, since you’ve already hit most muscles involved previously.

3

[quote]Petrichor wrote:
Actually, this looks like a really good program (which doesn’t really happen too often on this forum).
[/quote]

Seconded.

4

Hey, I’ve got a question regarding my chest workout on tuesdays. For the last 2 weeks since starting this program I’ve been feeling tired by the time I get to the bench after a heavy set of squats, and because of this I can’t lift the amount of weight that I can normally lift when doing a chest workout at the very beginning. What can I do to prevent too much fatigue for my chest workout??

I was thinking instead of doing straight sets 5x4 with the same weight, I could just ramp up to one heavy set and try to progress from there. Is this a good idea?? would there be strength imbalances if I did straight sets with squats while ramped with the bench press?

5

Alternate sets between squat and bench.

You’re doing squats AND lunges, both of which tire you systemically, in addition to specific fatique in the muscles themselves… and then you’re moving on to bench.

Nothing is going to keep you fresh other than splitting your workout. If you need to emphasize chest, put it before squats. If squats and bench are pretty much equal priorities, alternate between sets of squats and sets of benching.