I am a beginner to lifting weights and joined the gym a little over 2 months ago with little to no progress.
The reason for it was I was jumping from program to program in hopes of trying it all and not focusing on my diet enough.
I decided to create myself a program after reading lots of articles here on t-nation since I couldn’t find anything that I thought would be best for me.
I weigh 115 kgs or 253 pounds with 35-36% body fat at 172 cms height.
I decided to create a A-B-A Workout design like starting strength.
Workout A
Bench press - 3 sets of 8-10 reps
Barbell rows - 3 sets of 8-10 reps
Incline press - 3 sets of 8-10 reps
Reverse Pulldowns - 3 sets of 8-10 reps
Lateral Raises - 3 sets of 8-10 reps
Deadlift - 2 sets of 5 reps
Overhead press - 3 sets of 8-10 reps
Walking Lunges - 5 minutes AMRAP
Calf work
Workout B
Squats - 3 sets of 8-10 reps
Overhead press - 3 sets of 8-10 reps
Single leg RDLs - 3 sets of 8-10 reps
Shrugs - 3 sets of 8-10 reps
Incline press - 3 sets of 8-10 reps
Lat pulldown - 3 sets of 8-10 reps
Bench press - 3 sets of 8-10 reps
One arm DB rows - 3 sets of 8-10 reps
Bis-Tris superset- 3 sets of 8-10 reps
This is the first time I created a program so need some critique and what I did wrong or right so I can probably design better ones.
I was thinking of adding weighted carries too but idk if I should or not as it already seems high volume
Progression will work like following: If you can get full 10 reps without cheating on all sets you increase the weight according to exercise.
Will add a small 10 minute circuit on ab work between 2 Workouts with long walks or some cardio.
Some advice would be greatly appreciated.
Thank you