How's My Program?

Bigger Stronger Leaner Competitive Bodybuilding
1

Hey guys/gals I was hoping I could get some feedback on my current program. all exercises are done 5x5.

day 1-horizontal push/pull
bench press
incline press
cable rows
db rows

day 2-quads,calves, abs
squats
leg extensions
calf raises(in leg press station)
seated calf raises
abs

day 3- off/cardio
walk/jog 3 miles at local park

day 4-vertical push/pull
seated shoulder press(db’s)
weighted dips
lat pulldowns
chinups/underhanded pulldowns

day 5-hamstrings,calves,abs
stiff-legged dls
leg curls
calf raises
donkey calf raises
abs

day 6-off

day 7-off/cardio
jog 3 miles at local park.

My stats are:
age 20
height 5-9
weight 225
bodyfat%21-26

I have just recently(yesterday) taken my calories down to around 2200 calories from 2500. Im currently on the t-dawg 2.0…more or less. My goals are obviously to lose fat and maintain as much muscle mass as possible, I just wanna go about it in the most efficient way possible. As always I would appreciate any/all input, positive or otherwise. Thanks again.

2

Just a couple of points on exercise selection.

On day one, use bent over barbell rows instead of cable rows.

On day two, DO NOT use leg extensions. They are a total waste of time, and are also potentially hazardous for the knee. Use another quad dominant exercise like the Bulgarian Squat, Leg Press, Reverse Lunge etc.

If your goal is fat loss you will need to do more cardio than 2 times/week, add a few cardio sessions on your upper body lifting days. I can’t think of anything else at the moment, somebody else can fill in the blanks.

3

I see where you’re going with this, and my program is kind of similar. I’ll add a few things to think about.

day 1-horizontal push/pull
bench press
incline press
cable rows
db rows
You might try press, rows, press, rows either as antagonist supersets (like Waterbury) or do all your sets of bench, all your cable rows, all your inclines, and then finish with DB rows.

day 2-quads,calves, abs
squats
leg extensions
calf raises(in leg press station)
seated calf raises
abs
I’d replace leg extensions with front squats. Also, search here for an article called “Diamonds in the Rough” about how to optimally train both the soleus and gastroc muscles.

day 3- off/cardio
walk/jog 3 miles at local park

day 4-vertical push/pull
seated shoulder press(db’s)
weighted dips
lat pulldowns
chinups/underhanded pulldowns
See my comments for day one about alternating pushing and pulling exercises. Also, I would scrap the pulldowns and do chins and pullups instead.

day 5-hamstrings,calves,abs
stiff-legged dls
leg curls
calf raises
donkey calf raises
abs
There are a lot better hamstring exercises than leg curls (goodmornings, GHRs).
day 6-off

day 7-off/cardio
jog 3 miles at local park.

You didn’t ask, but I do a program a lot like that:

day 1
oly variant
deadlift variant
abs/low back

day 3
pressing variant
rowing variant
supplemental pressing/triceps
chinups

day 4
squat/goodmorning variant
front squats
lunges/stepups/unilateral leg work(sometimes)

day 6
pullups
pressing variant
row variant
supplemental pressing/triceps

I do the first couple of exercises each day for 5x5 or max effort or some other high weight, low rep protocol and do less weight/more reps for the later exercises. I think 4 days a week of 4-5 exercises for a 5x5 protocol may lead to overtraining. My program’s a lot like yours, but mine lets you do vertical and horizontal pulling, vertical and horizontal pushing, and legs twice a week.

I kind of rambled here; if anything was unclear or you want any additional info let me know. Good luck.

4

Windskater: Thanks for the quick response! Now that you mention it…Im just coming off a knee injury that kept me from squatting for about 6 weeks. Problem was i couldn’t figure out if it was the squats or heavy leg extensions the caused it…i guess i have my answer:(

BB Rows were my first inclination but i didn’t want my program end up being reduntant. Guess i should have I went with my first impulse huh? anyhow now that bb rows are back in, should i leave db rows in or subtitute it for something else?

W.F: Thanks for all the info. It was clear…no rambling to speak of:)You may be right about the constant 5x5 leading to overtraining…how about
this?
week1 5x5
week2 8x3
repeat

5

go with real “rip the shit off the floor” deadlifts instead of sissy stiff legged variation.

6

W.F: Thanks for all the info. It was clear…no rambling to speak of:)You may be right about the constant 5x5 leading to overtraining…how about
this?
week1 5x5
week2 8x3
repeat

You could try it that way; I was thinking more along the lines of this(based on your day 1 template):

weeks 1-4
bench 5x5
cable row 5x5
incline 3x8
DB row 3x8

weeks 5-8
DB row 5x5
incline 5x5
cable row 3x8
bench 3x8
[/quote]
This allows you to rotate the order of the exercises and also the intensity. You ensure that you get to do the hard work (5x5) when you’re fresh and save the light work (3x8) for the end when you’re tired.