T Nation

Critique my Program Please


Quick background. I am 5’7", 180 lbs, maybe 15% bodyfat. I am 27 years old. I lifted heavily in high school using the Bigger Faster Stronger program. Once I hit college I stopped completely. About two years ago, I started going to the gym about twice a week to lift without a real plan and not with a very balanced approach.

Last September I started to get a bit more serious, upping to three days a week and trying to kick the diet up a notch. The intent at this point was to lose fat.

About a month ago, I decided that I want to get really serious and start putting on some size. I have tried a couple programs including Chad Waterbury’s TBT and ABBH. Granted, I haven’t given enough time for ABBH to work but I can tell that I don’t like it.

Also, I have been trying to follow the Carb Cycling Codex.

I just got done reading a thread from a guy who was overanalyzing everything and trying to make everything too scientific. I think I’m doing the same thing. Thus, I am gonna do as advised in that thread and just eat a lot without really worrying about numbers. I am positive I will be able to eat enough food.

Also (and the reason for this post, sorry about dragging on), I wanted to switch to a simple routine in which I can easily measure my progress. Please comment on the routine outlined below. I like to be in the gym 4 days a week. My goals are strength and size.

Alternating between 5 x 5 and 3 x 10 for each exercise, each week:

Day 1: Upper Body Horizontal Push Pull

-Barbell Bench Press
-Bent BB Rows
-Secondary Chest (Switch between incline, decline, BB and DB)
-Secondary Back (Switch between T bar rows, horizontal rows)
-Tricep Extensions or pulldowns
-1 curl variation

Day 2: Rest or HIIT, Jumprope

Day 3: Lower Body Quads Dominant, core

-High Bar Back Squats
-Hanging Pike
-Secondary quads (Switch between Hack squats, front squats)
-Seated Calf Raises

Day 4: Rest or HIIT, Jumprope

Day 5: Upper Body Vertical Push Pull

-Chin Ups
-OH BB Press
-Upright Rows
-OH DB Press
-DB Raises

Day 6: Rest or HIIT, Jumprope

Day 7: Lower Body, Hips Dominant

-Power Cleans
-Standing Calf Raises

I will also do Farmer’s Walk when I have shorter workouts to help with my totally shitty grip (the limiting factor for my deadlifts atm).

Thanks for taking the time to read. It turned out to be pretty lengthy.

Anyone? :slight_smile: Please?

Looks good to me man, should definitely get good results if you stick to it. Only real critique I have is that on day 5, pretty much every exercise except chinups works your shoulders, i.e. OH BB press is pretty much same as OH DB press, and upright row is pretty much same as dumbell raises.

But yeah, good program IMO, let us know how it turns out.

Now just get out there and tear that shit up! Nothing really for us to say besides offering our thoughts on your program, but maybe it’ll help you to learn for yourself.

Good luck man!

Thanks for the replys. I agree on day 5 being a little shoulder heavy as I did the routine yesterday. I am thinking about substituting lat pulldowns for the second OH press. Thanks again for the comments.