T Nation

Attempt at Making My Own Program.

I wrote up a “program” that I plan to use for the next four weeks or so. Could those with more experience let me know how this sounds?

A. DB Flat Bench Press 4x8-10
B1. Pull-up 4xMax
B2. Pulldown 4x10
C1. Wide-Grip Bench to neck 4x8-10
C2. DB Flys 4x10
D1. Seated Row 4x8-10
D2. DB Row 4x12

A. Split Squat 4x10
B1. DB Deadlift 4x12
B2. Back Ext 4x10
C. Leg Press 4x12
D1. Leg Ext. 3x15
D2. Ham Curl 3x15
D3. Seated Calf Raise 3x15

A. Close-Grip Chins 4xmax
B1. DB Row 4x10
B2. Hammer Curl 4x10
C1. Decline Tricep Ext. 4x8
C2. 1-arm Tricep Pressdown 4x8
D1. Reverse Curl 3x12
D2. Tricep Pressdown 3x12

A. Muscle Clean/Press 4x10
B1. Single Arm DB Press 4x8
B2. Single Arm Lat Raise 4x12
C1. Scarecrow 3x12
C2. Inc. Rear Delt Raise 3x12
D1. Seated Row to Neck 3x12
D2. Bent-over Lat Raise 3x12

Diet is 4500 cals on workout days, 4200 off days. Off days currently no cardio but considering it.

I’m 6’5", 20 years old, 232 pounds, 12%ish bodyfat, and my goals are primarily bodybuilding. I’ve had some low back issues recently, so that’s why “leg day” does not incorporate barbell squats or deadlifts. My rear delts are complete shit compared to my front, so the “shoulder day” has more emphasis on that.

So how does it look?

Thanks for any and all comments, I really appreciate it.

If you had low back problems, make sure your form is right on the back extensions and leg presses. Don’t hyperextend your low back on the extensions, use your glutes/hamstrings instead. Make sure you don’t let your low back round too much at the bottom of the leg press. A good static stretch of your hip flexors during your warmup should help.

Lastly, where’s the ab/trunk movements? Do some side/prone planks for time at the end of your sessions.