can you give suggestions about my program? i am lifting weights for about 5 months now and i asked in this category about lean bulking and the replies said i am doing too much volume so i want to try doing low-moderate volume and HIT progam. any suggestions? is the volume to enough or too high?
Chest and Back A
Incline DB Press: 3x5-10
Pec Dec Flyes: 2x8-12
Low Cable Flyes: 2x8-12
Machine Lat Rows: 3x8-12
Wide Lat Pulldowns: 2x8-12
Seated Cable Rows: 2x8-12
Chest and Back B
Flat DB Press: 3x5-10
High Cable Flyes: 2x8-12
Pec Dec Flyes: 2x8-12
Machine Wide Rows: 3x8-12
Seat Assisted Lat Pulldowns: 2x8-12
Seat Assisted Cable Rows: 2x8-12
Legs and Abs A
Hip Adduction Machine: 3x10-12
Single Calf Raises: 3x6-10
Back Squats: 3x6-10
Stiff Legged Deadlift: 3x8-12
Leg Curls: 2x10-15
Leg Extensions: 2x10-15
Weighted Decline Crunch: 2xAMRAP
Cable Wood Chops: 2x10-12
Legs and Abs B
Hip Adduction Machine: 3x10-12
Calf Press: 3x6-10
Leg Press: 3x6-10
Stiff Legged Deadlift: 3x8-12
Leg Curls: 2x10-15
Leg Extensions: 2x10-15
Weighted Decline Crunch: 2xAMRAP
Wood Choppers: 2x10-12 / 55
Shoulder and Arms A
DB Shoulder Press: 3x6-10
Incline Side Laterals: 3x8-12
Rear Delt Flyes: 4x8-12
Cable Side Laterals: 2x8-12
Shrugs: 3x8-12
Dips: 2x6-10
Tricep Pushdowns: 2x8-12
Incline DB Curls: 2x8-12
Hammer DB Curls: 2x8-12
Wrist Curls: 2x8-12
Reverse Wrist Curls: 2x8-12
Shoulder and Arms B
DB Shoulder Press: 3x6-10
Incline Side Laterals: 2x8-12
Rear Delt Flyes: 4x8-12
Cable Side Laterals: 3x8-12
Shrugs: 3x8-12
Banded Dips: 2x6-10
Overhead Extensions: 2x8-12
Preacher DBCurls: 2x8-12
Hammer DB Curls: 2x8-12
Wrist Curls: 2x8-12
Reverse Wrist Curls: 2x8-12
There used to be this article on bodybuilding.com about how the hardest aspect of training for many lifters is staying out of the gym LOL it’s so true though.
Truth is, man, unless you are just a freak, even this altered program you’ve got here is a tonnnn of volume. You could do it, but you aren’t going to be able to incorporate enough intensity (close to failure) to spark real growth. The most growth you are going to have as a young guy is working hard as hell on compound lifts. Layne Norton has an instructional video on how it’s been scientifically proven that less sets closer to failure is more effective than a ton of sets of easy movements.
My suggestion is to go read Starting Strength and do that program, and then add some cardio to stay fairly lean, so like lift four days a week with a short, intense cardio session after the lifting, and then rest on the other days, sleep a lot, eat a lot, don’t drink, etc.
Why make your own program at 5 months in compared to following an established one?
Think about when you started school. After 5 months of engaging in academics, did you feel like you were ready to create your own syllabus / curriculum? Or did you rely on someone else that had the necessary level of professional education to craft that for you?
Stuart McRobert had a whole book of excellent low volume/high intensity training called “Brawn”, which you may enjoy. Another staple is “Super Squats”. Dan John’s “Mass Made Simple” is another VERY valuable program that is lower on the volume side of the equation.
