I am currently training full body 3x per week with hypertrophy as the main focus here how it goes
Workout A
1- Back squats: 3 sets 6 to 10 reps
2- Bench press: 3 sets 6 to 10 reps
3- BB rows: 3 sets 8 to 12 reps
4- Lateral raises: 2 sets 12 to 20 reps
5- Ez curls: 2 sets 8 to 12 reps
6- Lying triceps extensions: 2 sets 8 to 12 reps
Workout B
1- Seated overhead press: 3 sets 6 to 10 reps
2- Pull-ups: 3 sets 6 to 10 reps " if i ever reach 10 for 3 sets i would add weights "
3- DB incline bench press: 3 sets 6 to 10 reps
4- Romanian deadlift: 3 sets 6 to 8 reps
5- Overhead tricep extensions: 2 sets 8 to 12 reps
6- Preacher curls: 2 sets 8 to 12 reps
I train in a push/pull manner and trying to keep vertical moves on 1 day and horizontal moves on the other to give each enough effort for balance.
I am planning to progress on pushing more weights as soon as i reacher uppper limit of the mentioned reps untill that ain’t longer possible then i would add sets till i reach 5 sets " compound moves only " them add weight and reset to 3 sets and work my way up.
I am training mainly for hypertrophy and don’t have any interest in any strength programming, i am not aiming to become next mr Olympia but i just wanna be fit and musclar as much as possible.
Is there anything to edit in my program or add as i have made it all by myself and i am not a pro or anything just what i gathered from information on the social media.
Is there anything to edit in my program or add as i have made it all by myself and i am not a pro or anything just what i gathered from information on the social media.
Either run it for a few weeks and only then make any changes you see fit, or find one of the many programs out there written by someone. One has been linked to you above, which I’m sure people on the forum will have run. Start a log, I just have and have received plenty of advice/pointers on the way.
I am 34 years old have been in and out of the gym from mid twinties after getting married and having a daughter since 2020 i didn’t get 6 consecutive months of training, currently i have been at it for like 2 months straight
I don’t wanna do any strength program as i have lower back issues that tend to flare up whenever i try to do strength style of training, i used to do SS when i was younger but now seems like my joints ain’t catching up to that kind of training anymore, thats why i specified hypertrophy training.
Not yet, the previous 2 months i was doing SS 3 days per week but my joints didn’t feel comfortable so i took a week off gonna end 27/10/2024 which will be my first day back to the gym, meanwhile i searched for hypertrophy specfic program in full body manner as I can’t hit the gym more than 3 times per week due to family and work but i either find something with too much volume and no progressive overload or too little, so i devised my own plan but i am in doubts is it good enough or should it be edited, on a side note i don’t sleep well that’s why don’t recover as good as i did when i was younger.
Fuck dude, do they have punctuation where you’re from?
You wanted a full body program.
I recommended Phraks so you could safely and quickly regain your strength, then move to a solid hypertrophy based full body program.
There are 6 lifts in Phraks. All 6 of which are listed in the program YOU wrote.
bUt YoU dOnT wAnT tO dO pOwErLiFtS
You dont trust your own program… or the ones that people are recommending you do.
IDK what you want, but I’m not going to help you figure it out.
Good luck, dude.
With those parameters, you could be wanting to look phenomenally thick and ripped. Way to give us a precise idea of the physique you are trying to build.
I dealt with this, too. Part of the reason was my execution of the big barbell lifts was terrible–learning them takes time.
By accident, I ran a program that emphasized slow eccentrics and paused reps. After a month or two, my form was better; more importantly, my knees, shoulders, and low back stopped aching.
