Critique My Program...

Bigger Stronger Leaner Competitive Bodybuilding
1

First off, Stats: 17, 5’7, ~167lbs.
I plan on bulking to around 180-185 by early march, which is when I’m going to do spring track to cut down.

Anyway, heres the program I made…

Weeks 1-4:

Monday:
Hang Cleans 10x3
Weighted chins 10x3
weighted dips 5x5
Cable oblique twists 3x8 each side

Wednesday:
Back squats 10x3
Bent over dumbell rows 5x5
skull crushers 4x6
weighted crunches 2x8

Friday:
Deadlifts 10x3
Incline press 5x5
Farmers walk 3x40 yds 110 lbs/hand
barbell curls 4x2
Cuban Press 4x6

Weeks 5-8

Monday:
Snatch grip Deadlifts 5x5
Dips 10x3
pull ups 3x8
Cable twists 5x5
Cuban press 3x8

Wednesday:
Squats 3x8
Flat bench 10x3
One arm DB snatch 5x3 each side
Cable bicep curls 5x5

Friday:
Push press 10x3
Upright rows 5x5
Depth jumps 3x12
Close grip bench press 5x5
Hanging leg raises 3x8

2

good job incorporating a lot of bodyweight exercises…keep it up with the farmer’s walks…great plan id say… very sport specific

3

You’ve got over 20 sets in each workout!
How long is this gonna take?

You didnt mention warm-ups drills or stretching. What about warm up sets? Dont forget to add those.

IMHO
Cut everything in half

4

[quote]Babalu wrote:
very sport specific[/quote]

Sorry I must have missed it - what sport does the OP play?

Also, any tips on bodyweight farmer’s walks?

OP - why make your own program instead of choosing one of the many great programs here? Anything by Chad Waterbury rocks, as does Westside for Skinny Bastards.