T Nation

Critique My Program


#1

4 day split and the main goal of the program is to build muscle, I am intermediate bodybuilder 72kg at 9% bodyfat. What do u think guys is it balanced and if I have to change something tell me, thanks.

Day 1 â?? Mondey ( Chest and Bicep )

  1. Bench press 4 x 8 reps
  2. Incline dumbbell press 4 x 8 reps
    3.Dips - 3 x 8 reps
  3. Flyes / Crossover 3 x 10 â?? 12 reps
    1.Barbbel curls 3 x 12 reps
    2.Hammer curls 4 x 12 reps
    3.Dumbbell curls 3 x 12 reps

Day 2 - Tuesday ( Legs and Abs )

  1. Leg extensions 3 x 12 reps
  2. Squats 4 x 8 reps
  3. Lunges on smith machine 3 x 10 reps
  4. Leg curls 4 x 10 reps
  5. Calf raise 5 x 10 reps

Day 3 â?? Wednesday ( REST DAY )

Day 4 â?? Thursday (Shoulders and Traps)
1. Military press 4 x 8
2. Side rows 3 x 8
3. Side leteral 3 x 10
4. Face Pulls/Bend over leteral 4 x 10

Day 5 - Friday (Back and Ticeps)

1.Pullover 3 x 8-12 reps
2.Pull ups 4 x 8-12 reps
3.Seated cable rows 3 x 8-12 reps
4. Reverse grip bend over rows 3 x 8-12 reps
5. Deadlift 3 x 8-12 reps
1.Overhead rope extension 3 x 12 reps
2.French press 3 x 12 reps
3. Tricep press down 3 x 12 reps

Day 6,7 off.


#2

I think it needs more cowbell.

In all seriousness, what criteria do you use to judge whether you’re intermediate or not? And how do you arrive at the conclusion you’re 9% bf?


#3

looks great, I really like it. Particularly the pre-exhaustion


#4

I think it looks pretty good, close to my current split, but since you asked for a critique here are some ideas.

  1. Vary rep range. Personally I like to have 1 heavy movement per bodypart per workout with longer rest periods and then incorporate more volume / cumulative fatigue with additional movements.

For example, for Chest using the exact same exercises you have, you could do:

Bench Press 4 x 4-8 reps, 3-4 min rest
Incline DB 4 x 8-15 reps, 2 min rest
BW Dips, high reps (as many as possible in 5 minutes, resting 30 - 60 seconds)

  1. Consider doing Triceps with Shoulders and Traps with Back. Shoulders are a much smaller muscle group than back so I think you’ll have more energy to hit triceps, and you’re already hitting traps to varying degrees with some of your back movements (e.g. deadlifts).

  2. Consider having more than one workout per bodypart/day, so you incorporate more variation in movements / stimuli. E.g. for Chest, Week 1 you could do Bench, Incline DB, BW Dips, Week 2 you do Incline Bench, Flat DB, Flyes/Pec deck.