Critique Please

I have been on this forum for quite a while but I was wondering if I could get some feed back on my current program to see if I can get any pointers.

I’m 24 and I used to work out quite a bit in highschool but have been slack due to work etc over the years.

I have gotten back into it with a vengence over the last 6 weeks and was wondering if I am on the right track.

I’m 5’11 and weigh about 180 pounds. I have fairly low bodyfat (couldn’t give an exact percentage but I can see my abs fairly clearly).

My typical diet is as follows:

Breakfast: 6 whole eggs scrambled in with broccoli and carrot, two slices of toast with peanut butter, a glass of orange juice, a glass of water and fish oil supplement.

Between Breakfast and 10:00ish I have about a handful of almonds.

10:00 Protein shake with low fat milk and high quality whey isolate.

Between 10:00 and lunch usually a few more almonds.

Lunch: turkey breast sandwhich on multi grain bread with lettuce, avocado, tomato and carrot.

Between lunch and three a few more almonds (they keep me feeling full and mean I never go more than an hour or so without munching on something)

3:00 another protein shake

5:00 Workout

After workout protein shake and maybe a couple of small tins of tuna.

Dinner usually chicken or steak and veggies and maybe a couple of beers (so shoot me I’m not gonna say no to a brew)

Occasionally I’ll have a couple more slices of peanut butter toast at around 8 or 9ish if I’ve done a big workout that day.


I do alternating 3 and 4 day splits.

  • I do all excercises between 3-4 sets of 8 reps with enough weight to be really struggling but not at failure by the last rep.

Day 1 Chest:

  • Bodyweight dips (still working up to weighted)
  • Dumbell bench press
  • cable flys
  • incline bench
  • uneven pushups on a medicine ball.

Day 2 Back:

  • Wide grip pull ups (still trying to do a decent set of 3 x 10 but not too far off)
  • Dead Lift
  • Cable Rows
  • weighted shrugs

Day 3 Legs:

  • Squats (alternating weighted and single legged bodyweight)
  • Lunges
  • Leg press
  • glute curls (don’t know what they’re called)

Day 4

  • Shoulder press
  • Bicep curls
  • Tricep pushdown
  • Hammer curls
  • Tricep Dips
  • Seated Calf raises.

Anyways that’s all I can think of for now. Any criticism or help is greatly welcomed.


Your diet looks fine.

On your first workout day, do your benching first.

On your second day, do dead lifts first.

On your third day, be careful with the leg press…I’ve seen about 5 people injure themselves (including myself); i hate that machine now.

I think you did a nice job putting together your split.

Personally, I like to keep tri’s on chest day and bi’s on back day.

Scratch that. I like what you did.

Personally i would take the isolate out (10:00am feeding) and take it pre workout and find something slower digesting. But, everything else is on par.

I would do rack pulls instead of deads on back day, since it’s the day before leg day. They won’t hit your legs as hard, and you’ll be able to hit your back with heavier weight.

Looks good, not sure of the need for Leg press on the Leg day. You are already doing Squats and Lunges, I would just do a bit more work on the Squats and pull the leg press.

You might want to think about throwing in some direct Ab work (dragonflags, hanging leg raise or planks).

Other than that, looks pretty good to me (not that I am a huge expert or anything), good luck with it!