Ill Progress Whit 5 pounds on compunds movements and 2 pounds on small iso movements each week… [/quote]
That’s the only truly pertinent part. A “program” is only as good as the effort that goes into performing it.
However…
Why choose a split routine where the advantage is the ability to train often… and then schedule rest every other day?
And…
If you’re new to the iron game I would rethink dedicating a day to arms. Keep in mind Bis & Tris represent only a fraction of the mass of Hams & Quads and should be trained accordingly. If you’re already sporting 20" guns then… nevermind.
Bottom line…
It looks like you’ve designed this program yourself. Why? There are so many professionally designed programs available on this site alone that you’ll never run out of them.
Ive been training on and off since 2003 now… And all i allways get to a point where im pretty well build and then drop the training completely… And then when im back to square 1 i start training again… But this time i decidet to keep on it for as long as i can… Even tho i rly dont wonna train…
But training will help me whit alot of things in my life… (Depression ect…)
Ive tried alot of programs in my time… But i quickly get tired of them and start training what i wonna train… What mostly is Deadlift and bench press 6 times a week… working up to a 1 RM And i stall quickly… And yes i know why
But i made this program from Thibs Article “A damn good program” And i just went step by step… But i see what u mean about the split… And the arm day ive been thinking about to… Ive never rly trained arms that much… Cause they get hit in all the compound movements…
But ive just come to the point where i found out i need a program that got all the things i wonna train so i wont get tired of the program after 1 week…
But the reason i postet it was because i was pretty sure it could be better… My training knoweldege is pretty poor…
The guys above are spot-on. Based on your level of development, you don’t need an arms-only day. And if you’re doing a split, you don’t need so many days off.
Here is a plan that should work pretty well for you:
Day 1: Chest and Back
Day 2: Legs
Day 3: Off
Day 4: Shoulders and Arms
Day 5: off
Then, repeat. So, “Day 6” goes back to Day 1.
If your schedule intrudes and you need a day off between Chest/Back and Legs, no problem, just cancel the rest day between Legs and Shoulders/Arms.
Got this from Poliquin and it rocks.
If you get busy and can only make it to the gym three times a week, go to an upper/lower split:
To be honest, I’d go for a full body workout 3 times a week. From your numbers I’m guessing you just started going to the gym. Super squats or starting strength should fit you nicely.
In my personal opinion, this program does not suit your needs in this stage in the game for you. Your numbers are very low, which is OK because you are a beginner.
Your number one goal right now should be to add as much weight as you can on the big 3. Flat Bench, Squat, Deadlift. You can mix it up by performing variations of each, but what you need right now is strength.
I do not think you need a dedicated arm day.
The classic Upper/lower off upper/lower off off split is a good template to follow.
Also, and I think this may be even better, a total body workout 3 days a week, each day making one of the big 3 your ‘big’ lift of the day. This style of training would give you the frequency needed to get your body efficient at those movements which in turn equals more strength gains, which in turn forces your body to get bigger to handle what you are doing to it.
Hope u can understand it 