After a very long hiatus, I starting lifting weights again 6 months ago. I followed the Starting Strength Program and have added 10-15 pounds of (mostly) muscle and have made a lot of progress on the big 3. Recently, my progress has staled, and quite frankly, I’ve become a bit bored with the same old, same old. The following is a workout I developed. My goal is purely to add mass. Please let me know what you think. Thanks.
Monday & Thursday
Incline Press 4 X 10 (60%), 8 (70%), 6 (75%), 20 (50%)
Shoulder Press 4 X 10, 8, 6, 20
Dips 3 X 6-10
Calf Press 3 X 10-15
Tuesday & Friday
Squat 4 X 10, 8, 6, 20
Stiff Leg Deadlift 4 X 10, 8, 6, 20
Bent Over Rows 4 X 10, 8, 6, 20
Bicep Curls 3 X 6-10
I don’t think the amount of pushing vs pulling, and upper vs lower, is in balance. Only one exercise for your upper back (stiff leg deads don’t count). Your back is one of the biggest muscle groups on your body, and if you want to build mass, you should be training it hard. Why no pull ups? Plus, you pack heavy benching and OH pressing on the same day, twice a week. That could be pretty rough on your shoulders, especially without anything to balance out the pressing. And I really think your legs need more volume than that.
Plus, what is the progression you plan to use? What are your maxes? There’s a lot more info that would be useful in addressing your concerns.
Why not look up any of the bulking programs here on the site? Dan John had a good one a while back if I remember correctly. 5/3/1 with BBB is a great way to pack on mass. CT just posted the 915 workout. Those all would work much better than the program you’ve written.