Critique My First BB Routine

(intermediate lifter)

Day 1: Upper Body Power Day
Barbell Overhead Press- 3x 3-5
Dumbell Shoulder Press- 2x6-10
Barbell Rows- 3x 3-5
Weighted Pull ups- 2x 6-10
Barbell Bench- 3x 3-5
Weighted Dips- 2x6-10
Barbell Curls- 3x6-10
Close-grip Bench- 3x6-10

Day 2: Lower Body Power Day
Squat- 3x 3-5
Leg Press- 2x 6-10
Deadlift- 3x 3-5
Still-Leg Deadlift- 2x 6-10
Calf Raise- 3x 6-10
Ab work

Day 3: Rest

Day 4: Back and Shoulders Hypertrophy Day
Barbell Rows- 6x 3 with 65-70% of normal 3-5 rep max
Cable Rows- 3x 8-12
Weighted Pullups- 3x 8-12
Chest-Supported Rows- 2x 12-15
Close-Grip Pulldowns- 2x 12-15
Seated Dumbbell Press- 3x 8-12
Upright Rows- 3x 8-12
Side Lateral Raises- 2x 12-15
Rear Delt Raises- 2x 8-12

Day 5: Lower Body Hypertrophy Day
Squats- 6x 3 with 65-70% of normal 3-5 rep max
Squat- 3x 8-12
Leg Press- 2x 12-15
Leg Extension- 3x 15-20
Romanian Deadlifts- 3x 8-12
Lying Leg Curls- 2x 12-15
Seated Leg Curls- 3x 15-20
Donkey Calf Raises- 4x 10-15

Day 6: Chest and Arms Hypertrophy Day
Barbell Bench- 6x 3 with 65-70% of normal 3-5 rep max
Incline Dumbbell Presses- 3x 8-12
Hammer Strength Chest Press- 3x 12-15
Incline Cable Flyes- 2x 15-20
Barbell Curls- 3x 8-12
Dumbbell Curls- 2x 12-15
Concentration Curls- 2x 15-20
Skull Crushers- 3x 8-12
Cable Pressdowns- 2x 12-15
Cable Kickbacks- 2x15-20

Day 7: Rest

Why are you ignoring everything you were suppose to read?

Forget power and hypertrophy days!..this is bodybuilding

You train the muscle to the extreme, rinse and repeat.

Heavy loads, enough total reps/bodypart, enough food and recovery = muscle growth

If you want, and many have success with this (including myself), combine the “power” training into the same sessions as your “hypertrophy” training - simply ramp up on your main movement with low reps and more explosiveness, then finish the bodypart with more standard stuff (e.g. reps of 6-15) either with the same movement (lower load…kind of like a dropset) or via a different exercise.

Looks fine to me, I say go for it.

The PHAT template is very good for consistent progress and it’s pretty easy to follow/adapt to your preferences.

I’ve used it to outline my training with success in the past and plan on utilizing something like it in the future.

“Beginners” Forum?