Rate my workout week

Bigger Stronger Leaner Beginners
1

i created a new plan to progress on so i wanna see how i can change or just wanna see the rates 1-10
Monday - Push Day:

  • Bench Press: 3 sets x 6reps
  • Incline Bench Press: 3 sets x 8 reps
  • Pec deck fly: 3 sets x 12 reps
  • Shoulder Press: 3 sets x 6 reps
  • Lateral Raises: 3 sets x 8 reps
  • Rear deltoid machine 3 sets x 8 reps
  • Triceps machine press: 3 sets x 10 reps
  • Seated dumbbell tricep overhead 3 sets x 9 reps

Tuesday - Rest Day

Wednesday - Back and Arm:

  • V-Bar Lat Pulldown: 3 sets x 12 reps
  • Seated Row machine: 3 sets x 12 reps
  • Dumbbell shrugs 3 sets x 12 reps
  • Bicep cable Curls: 3 sets x 12 reps
  • Cable Curl: 3 sets x 10 reps
  • Hammer curls if not tired 3 sets x 10 reps

Thursday - Rest Day

Friday - Back and Forearm:

  • V-Bar Lat Pulldown: 3 sets x 12 reps
  • wide grip lat pulldown 3 sets x 12
  • Seated Cable Row: 3 sets x 12 reps
  • Dumbbell forearm curl 3 sets x 12 reps
  • Dumbbell forearm extension 3 sets x 20 reps
  • straight bar reverse curl 3 sets x 12 reps

Saturday - Leg Day:

  • back Squats: 3 sets x 5 reps
  • Leg Curls: 3 sets x 15 reps
  • Leg Extension: 3 sets x 12 reps
  • Leg Press: 3 sets x 12 reps
  • Hip adduction machine: 3 sets x 12 reps
  • Calf Raises: 3 sets x 15 reps
  • Seated calf raises 3 sets x 12 reps

Sunday - Rest Day

2 Likes
2

2 back days! Unorthodox, but pretty cool. A big strong back is important. But right now, you’ve got back day right before back day. Maybe try out Push/Back Day 1/Legs/Back Day 2 to get more recovery and growth between back workouts.

You don’t have a “hinge” or bending over or deadlifts style move in the routine. Maybe think about adding one.

3 Likes
3

This could be fun!

I’d probably go pull 1 and put your hinge movement there (replacing the pulldown). That becomes more of a horizontal/ upper back biased pull day.

Then push, pull 2 (lats-biased), then legs.

Downside there is you only have a day between squats and deads, but that’s what the full body lifters do so it seems like it works.

I like that you didn’t just keep the same rep scheme for everything. I’d personally go higher rep on rear delts, but whatever - doesn’t matter.

You listed cable curls twice; was that on purpose?

I like doing leg curls before squats - makes my knees feel better. You’re doing a lot of work, so that’s a minor preference that might be worth considering.

I’m assuming everything is based on getting jacked, because that’s how it seems to be laid out.

2 Likes
4

or it was a mistake supposed to be bicep dumbbell curl and cable bicep curl

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and i normally do 1 set light hip adduction machine and light set for leg curls before squat

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6

I agree.

I’d suggest switching Friday and Saturday though. Intersperse the back days.

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7

I 2nd that.

8

No compound movements for posterior chain?

Since your leg day is pretty packed, you can add posterior chain work to one of your back days. Something like rack RDLs.

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It’s a bit strange to be honest, I think, doing something more along the lines of the below template, would be more effective:

Monday Legs (quad focus), Tuesday Upper 1 (chest and row focus), Thursday (Hams/posterior chain focus), Friday (Delts and Lat pull downs/pull-ups focus).

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It will build some muscle for sure. I like the back focus. I would personally add heavy deadlifts or rack pulls to one of the back days, like you have bench and squats programmed on their respective days. Probably the second one considering your frequency.

I’m going to be the voice of dissent in rearranging order. Frequency for me is as important as volume when working on hyoertrophy, if not more so. And I’ve found that packing days close helps.

There’s a Bro Science thread I’d add this opinion to but I think slamming a targeted body part/muscle group again as soon as it recovers and then allowing rest really makes it adapt vs allowing more time to go by between each session - even within the same overall window of time. I break strength plateaus like this too. I believe it really forces the nervous system and whatever else to etch the adaptation you’re pushing.

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Bro Science becomes ultra fancy programming. Double Stimulation!
https://dev.t-nation.com/workouts/double-stimulation-training/amp/

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