New Program--Please Critique

Bigger Stronger Leaner Competitive Bodybuilding
1

Hi guys. I know HolyMac is about to accomplish something that many–if not all of us–wish we could, but I was wondering if you could divert your attention for a minute to give me a little feedback on this new program I’ve put together? First, some stats:

Height: 5’11
Weight: 205lbs

1RMS
Bench-240
Squat-315
Deadlift-390

Monday (Chest/triceps)
-Flat barbell bench 5x5
-Incline dumbbell press 4x6-8
-Cable Press 3x10-15
-Dips 4x6-8
-Skull-crushers 3x10-15

Tuesday (Quads/glutes/calves/abs)
-Front squats 5x5
-Lunges 4x8-10 superset with 2x20 Glute bridges
-Quad extension 3x15 superset with 2x20 Bird-Dogs
-Leg raises 4xmax reps superset with Seated calf raises 4x10

Wednesday (Off)

Thursday (Hamstrings/glutes/calves/abs)
-Deadlifts 5x5
-Single-leg deadlift 4x6-8 superset with 2x20 Glute bridges
-Good-mornings 3x10-12 superset with 2x20 Bird-Dogs
-Ab roll-out from standing 4xmax reps superset with Standing calf raises 4x10

Friday (Back/bis)
-Pull-ups 5x5
-Bent-over dumbbell rows 4x8-12
-Cable scarecrows 3x10-12
-Seated bicep curls 3x10
-Standing reverse-grip curls with barbell 3x10-15

Saturday (Shoulders/quads)
-Military press 5x5
-Standing lateral raises 3x8-12
-Standing front raises 3x8-12
-Back squats 4x8

Sunday (Off)

Besides this I plan on doing cardio twice a week, and eating like a mother-fucker. Thanks in advance for any constructive advice, and any insightful bashing.

2

How come you have legs separated over 2-3ish days within 1 week?

3

[quote]Fuzzyapple wrote:
How come you have legs separated over 2-3ish days within 1 week?[/quote]

I want to squat twice a week to get my numbers up, as my back squat is significantly weaker than my deadlift, and I prefer to deadlift on a day when I’m not squatting. If you look at it it’s really just breaking legs into two days with an additional squat session tossed in at the end of the week.

Do you see any problem in doing this?

4

[quote]NigelJay wrote:
Fuzzyapple wrote:
How come you have legs separated over 2-3ish days within 1 week?

I want to squat twice a week to get my numbers up, as my back squat is significantly weaker than my deadlift, and I prefer to deadlift on a day when I’m not squatting. If you look at it it’s really just breaking legs into two days with an additional squat session tossed in at the end of the week.

Do you see any problem in doing this?[/quote]

No, this is understandable. Maybe I am just being bias because I like to have leg day one day a week. But, I have done what you have done before having two separate leg days one for squats and the other for deadlifting but with the same “accessory” exercises. I usually just superset 3 exercises for quads with 3 exercises for hams after my main lift.

Here I noticed that you SLDL or 4 sets but only superset the first two sets with glute bridges. Is it not to over work your hamstrings/glutes? Why not superset 4 sets of SLDL with 4 sets of glute bridges? Same can be said about good morning SS with bird-dogs.

These are honest questions I’m not trying to cut you down in any way if it may seem like that.

5

[quote]Fuzzyapple wrote:
NigelJay wrote:
Fuzzyapple wrote:
How come you have legs separated over 2-3ish days within 1 week?

I want to squat twice a week to get my numbers up, as my back squat is significantly weaker than my deadlift, and I prefer to deadlift on a day when I’m not squatting. If you look at it it’s really just breaking legs into two days with an additional squat session tossed in at the end of the week.

Do you see any problem in doing this?

No, this is understandable. Maybe I am just being bias because I like to have leg day one day a week. But, I have done what you have done before having two separate leg days one for squats and the other for deadlifting but with the same “accessory” exercises. I usually just superset 3 exercises for quads with 3 exercises for hams after my main lift.

-Single-leg deadlift 4x6-8 superset with 2x20 Glute bridges
-Good-mornings 3x10-12 superset with 2x20 Bird-Dogs

Here I noticed that you SLDL or 4 sets but only superset the first two sets with glute bridges. Is it not to over work your hamstrings/glutes? Why not superset 4 sets of SLDL with 4 sets of glute bridges? Same can be said about good morning SS with bird-dogs.

These are honest questions I’m not trying to cut you down in any way if it may seem like that. [/quote]

Oh, no, I understand you’re not taking any cuts at me, no worries. That’s why I put the program up, so that people would question any aspects that they thought didn’t work as well or were unnecessary.

I can understand your preference to have leg day once a week, I’ve just noticed that I make better gains by separating legs into two days.

As for the supersets, the reason that I have only included two sets of the two glute exercises is that I’m going by the recommendations made in this article: Forums - T Nation - The World's Trusted Community for Elite Fitness

For “Phase One” you pick two exercises from List A, and one from List B (I do the B exercise–fire hydrants–as part of my warm-up).

Anyways man, thanks for your help so far, and let me know if you have any other suggestions.

6

Other than that it seems like a decent program to me. Maybe the more experienced program developers on here could suggest things. Sorry I couldn’t help much more.

7

Are those straight sets or do you ramp?

8

[quote]That One Guy wrote:
Are those straight sets or do you ramp?[/quote]

I ramp for the primary and seconday movements, but usually stick with one weight for the third exercise I’m doing for a muscle group (if there is a third exercise).

9

[quote]NigelJay wrote:
That One Guy wrote:
Are those straight sets or do you ramp?

I ramp for the primary and seconday movements, but usually stick with one weight for the third exercise I’m doing for a muscle group (if there is a third exercise).

[/quote]

Well it doesn’t look idiotic, so it should be fine. Adjust for personal preference to maximize performance and bust ass and it should work.

10

[quote]That One Guy wrote:
NigelJay wrote:
That One Guy wrote:
Are those straight sets or do you ramp?

I ramp for the primary and seconday movements, but usually stick with one weight for the third exercise I’m doing for a muscle group (if there is a third exercise).

Well it doesn’t look idiotic, so it should be fine. Adjust for personal preference to maximize performance and bust ass and it should work.[/quote]

Haha, yeah, the busting ass part isn’t included in the skeleton of the program there, but will definitely be recorded in my log book.