Critique on My New Program

Bigger Stronger Leaner Competitive Bodybuilding
1

this is the first program ive designed on my own and I thought an outside perspective could show me the flaws so I can fix them

goal is geared towards strength/hypertrophy

Day 1 Chest and Back (Morning)
Day 2 Legs and calves
Day 3 Shoulder and Arms (Night)
Day 4 Off
Day 5 repeat

Day 1 Chest and Back
BB Bench Press 6x4 2min between sets
Weighted Chins 6x4 2min between sets

A1 Inc Flyes 5RM 60 sec
A2 Dec Flyes 10RM 60 sec
repeat twice

B1 BB Bent Over Row 5RM 60 sec
B2 Db Pullover 10Rm 60 sec
repeat twice

Day 2 Legs and Calves
Deadlift 6x4 2-3min between sets
Leg ext 3x10 60 sec between sets

Romanian Deadlift 6x4 2-3 min between sets
Glute-ham raise 3- failure

BB Calf raise 8x4 60 sec between sets

Day 3 Shoulders and Arms
BB Shoulder Press 2x6
Lean away laterals 2x6 all 60 sec between sets
Front Raise 2x6
Rd Flyes 3x6

Close Grip Bench 5x5 2 min between sets
Single DB overhead ext 3x8 90 sec between sets

Close Grip BB Preacher Curl 5x5 2min between sets
Incline DB curl 3x8 90 sec between sets

Day 4 Off

any help would be sweet

2

Looks like a little too much and kind of unbalanced, but gie it a try and see what happens, if u r getting stronger it is fine, if not, change it.

3
  1. Add a day off between chest/back and legs

Day1: Chest/Back
Day2: Off
Day3: Legs
Day4: Weapons of Mass Destruction
Day5: Off
Day6: Repeat

  1. On chest/back day, swap out pullovers for DB rows or chest supported rows.

  2. Drop one of the fly movements. If you’re concerned about not hitting that angle, do incline or decline close grip bench on your arm day. As it is, you have too much pressing and not enough pulling.

  3. Swap out leg extensions for a squat or lunge variation.

4

Looks like a little too much and kind of unbalanced, but gie it a try and see what happens, if u r getting stronger it is fine, if not, change it.