Please Critique Workout (Volume, Logic, Etc)

Bigger Stronger Leaner Competitive Bodybuilding
1

5’8, 177, 10.5%bf

Any advice on this workout regimen would be appreciated. Too much volume/ wrong exercise selection? Trying to gain mass as much as possible. Also curious about how progression could work (microloading, more sets/reps etc.) Thanks a lot in avance guys.

Monday:
A1) Bench: 225x 7,5,4,4
A2) Pull-ups: BWx 18,15,10,10
B1) Decline Bench 185x 8,8,8
B2) Cable Rows 185x 12,12,12
C1) Incline Bench 160x 8,8,6
C2) Chin-ups BWx 9,9,9

Tuesday: OFF

Wednesday:

A) Squats: 225x8, 255x8, 285x8, 305x8
B) SLDL: 225x10, 255x10, 275x10,10
C1) Leg Press 130x15,15,15
C2) Leg Curl 130x15,15,15
D) Glute Bridges: 20,20,20
E) Standing calf raises: 185 x 20,20,20

Thursday:

A) Clean and press: 95x8, 115x8, 135x8,8
B) HS Shoulder press: 120x 12,12
C1) BB Curl: 95x10, 105x10, 115x10
C2) Skullcrusher: 62.5x12, 72.5x12, 82.5x12
D1) Incline DB Curl: 40s x 11,11,11
D2) Lying DB Extension (to opposite chest): 25x12,12,12
E1) HS Hammer Curl (one arm): 50x 15,15
E2) Cable Tricep Extension With V-Bar: 80x20,20

Friday: OFF

REPEAT

2

It seems like a ton of exercises to me… at least on Thursday anyway. I personally don’t think I’d have any gas left by that 8th exercise. Have you tried it yet? You can always just drop stuff if your thinking its to much volume for ya.

3

thanks for your response. i feel like my arms are the weakest point, so i’ve focused on bringing them up by killing them on arm days. would exercise switching or fewer sets be prudent?

4

My advice would be to work out more than 3 days a week, get more serious about your back training (where are all the heavy freeweight rows?), make sure you are eating a high protein weight-gain diet, and please don’t be caught doing “glute bridges” ugh.

My arms used to be a weak point, but I brought them up by training them a minimum of twice a week. This is what I did:

Day 1 Arms
Day 2 Legs
Day 3 Chest/triceps
Day 4 Back/Biceps
Day 5 Shoulders/traps
Day 6 rest
Day 7 rest or repeat

5

I agree with Mr Popular with getting serious about back training. You may want to substitute dips for skullcrushers. On what looks like your shoulder/arm day, I think that you have too many isolation exercises for your arms. Also, you might want to do legs on Monday and give yourself the day off after those instead of chest. Monday seems to be international bench day and depending on your gym you may have a hard time getting available equipment doing chest on Monday.

Overall, it looks like a pretty solid program and if it is working for you and you are progressing then have at it.

@ Mr Popular… He is repeating his cycle on Saturday, so he will be working out at least 4x a week.