T Nation

Critique This Program

My goal is to gain as much size as possible naturally, and to look intimidating before leaving to uni at the start of October. Having read a fair amount and asking the big lifters at my gym, this is what I’ve come up with:

Monday - Legs
Squats 5x3
Leg Press 3x8
Leg Curls 3x8
Leg Extensions 3x12
Calf Raises 3x12

Tuesday - Chest
Bench Press 5x3
Incline DB Press 3x8
Decline DB Press 3x8
Pec Deck 3x12
Pullovers 3x12

Wednesday - Back
Deadlifts 5x3
Pull-ups 3x8
Barbell Rowing 3x8
Seated Rows 3x12
Lat Pulldowns 3x12

Thursday - Arms
Barbell Curl 5x3
Close-Grip Bench 5x3
Preacher Curls 3x8
Decline Tris Extension 3x8
Incline Hammer Curls 3x12
Tricep Pressdowns 3x12

Friday - Shoulders
Military Press 5x3
Upright Row 3x8
Incline Side Raises 3x8
Shrugs 3x12
Reverse Flyes 3x12

Currently I’ve been training 15 months, started off with full body training 3x week, moved on to upper/lower 4x week, progressed from 133lbs to 160 @ 5’9, 18 years old. Over the summer I’ve got alot free time to lift, eat and sleep, so a 5 day split seems best for mass despite not having lifted very long.

How can this be improved?