Thoughts On My Program

Training Bodybuilding
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Note: this is going to be somewhat of a long post, and I apologize for that, so I’ll get right into it. I’m 26, 5’9", 195 lbs., ~10% b.f., been lifting off and on for 10 years, dedicated for the last 1 3/4 years. I’m looking to add strength and size, in that order. I’d say I’m more in the powerlifting vein, I love nothing more than lifting heavy which is why I’m going for strength above all else.

My diet is in check, 7 meals a day with a good 40-40-20 split and about 3,500 cals a day and very clean.

Just a quick note on where I am on some of these (5rm maxes, cause I never do singles): BB Bench - 255; Squats: 375; Deadlifts: 365; BB military: 195; Bent over BB rows: 245.
So here it is:

Monday:
BB Bench press - 5x5
Seated DB overhead press - 5x5
Bent-over BB rows - 5x5
Weighted dips (SS) - 5x8-10
BB curls (SS) - 5x8-10

Tuesday:
Squats - 5x5
Hack Squats - 5x5
RDL’s - 5x5
Seated calf raises - 5x8-10

Wednesday:
Cardio: HIIT (25 minutes)

Thursday:
BB military press: 5x5
Inline DB press: 5x5
Pullups: 5x5-7
Pinwheel curls (SS): 5x8-10
Rope pulldowns (SS): 5x8-10
Shrugs (SS): 5x8-10

Friday:
Cardio HIIT (25 minutes)

Saturday:
Deadlifts - 5x5
Leg Press - 5x5
Leg Curls - 5x5
Standing calf press - 5x8-10

Sunday: OFF

(SS indicates a split set of the referenced exercises)
Ab work is done whenever I feel like fitting it in, usually 2-3 times a week though I’m not overly concerned with the 6-pack look.

So there it is. I’ve been doing this routine for a bit and it seems to work well and I love focusing on both low rep lifts and compound movements. Any thoughts on what could be changed up, where I might be putting too much (or little) emphasis, if you think this program is absolute crap, etc? I’d love to hear some criticism. Thanks for all your help.

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Bump…damn this disappeared from the front page quick. Any help?

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I would get rid of Saturdays workout. Also I would not just use 5x5. I would incorporate 4x6 and 6x4 into the mix. Other than that, your program looks great.

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[quote]gmantheman wrote:
I would get rid of Saturdays workout. Also I would not just use 5x5. I would incorporate 4x6 and 6x4 into the mix. Other than that, your program looks great.[/quote]

Hmmmm…no Saturday? Any reason in particular why you’d get rid of it? Probably my second favorite exercise (other than incline DB) is deadlifts, I couldn’t image getting rid of them. The issue of getting rid of Saturday, in this regard, is that I like 1 major lift at the start of every day (which is why I have BB Bench, Squats, military and deads at the start of every routine) as each one takes a huge amount of energy when done as a 5x5.

Therefore I don’t think I’d have enough energy to truly focus on my deads if I stick them after something like squats (or vice versa). I understand if your thinking is that the rest of the day (leg presses, leg curls and come calf work) isn’t optimal…any suggestions for substitute exercises? Thanks.

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I forgot…regarding the 4x6 and 6x4, yeah that’s a very good idea. Sometimes, when I’m already a bit sluggish after a few sets, I do actually drop it to a 4x6 or something similar. Just drop the weight a bit to focus on good form after a few higher weight sets. I haven’t really messed around with 6x4, though I’m sure it can’t hurt and as I said in the first post I like the heavier weights so maybe this would work.

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Looking at the program again, I would keep the Saturday. That would give you two lower body days. You could also switch your Friday and Saturday workout from week to week.

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Wow…the post was long but I didn’t think it was that long. Any help? I’m extremely serious with my training and nutrition, I want as close to optimal gains as possible and for that reason I’m turning to T-Nation: any improvements to this program? I love it but am always looking to switch it up to get better, faster results. Thanks again.

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It looks like a solid program. Almost any suggestions are just a matter of preference.

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You need a long-term plan and a training program that suits your goals. Although you made good progress with your routine, you will need to make adjustments to sets/reps and volume to continue to make gains.