Feedback on New Training Regime

Hey, I’m a short time lurker here and I was hoping for some feedback on a new training program I put together, any comments, criticism or ideas are appreciated.

I’m 16, 190lbs, 6’1", ~15% body fat training for around 8 months altogether with a 2 month break.

Please bear in mind this is for CUTTING, with minimal strength loss, I don’t want that “bulk or go home shit…” either, thanks.

I’ll throw a drop set in here or there if I want to boost up the intensity after a few weeks.

Day 1 Chest / delts

Bench Press 20,10,8,8,6,4
Arnold press 6-8x4
Dumbbell decline press 6-8x4
Lateral raises 8-10x3
Pullovers 8-10x3
Reverse flys 8-10x3
Cable crossovers 10-12x3

Day 2 Back / traps

Deadlifts 10,6,6,4,2
Smithy shrugs 8-10x3
Wide grip pullups failurex3
behind back shrugs 10-12x3
T-bar / bent over rows (alternate) 10-12x3
one arm rows 6-8x3

Day 3 Rest

Day 4 Legs/abs

Squats 20,10,6,6,4
Dumbbell lunges 8-10x3
SLDLs 10,6,6,4
Leg extension 6-8x3
Leg press 15-20x3 (No plate loaded leg press, heaviest weight)
Swiss ball weighted sit ups to failure x2 8-10
Weighted leg raises 10
Medicine ball oblique twist 20

Day 5 Arms

Seated hammer curls 20, 10-12x3
Standing EZ bar curls 6-8x3
Concentration curls 6-8x3
10kg weighted Dips to failure x2
Skullcrushers 6-8x3
CGBP 10-12x3

Day 6 Rest

Day 7 Hiit/cardio


10am 718cal

1 scoop ON whey /w water
1 pint semi skimmed milk
1tbsp peanut butter on 1 slice wholemeal toast
1 orange/banana
Multi vit
3x 1000mg fish oil


1pm 410cal

1 scoop ON whey /w water
1 banana
1/2 cup oats

3pm 500cal

5egg white 2yolk omelette /w mushrooms onions + cheese
1 pear/apple
1/2 pint semi skimmed milk

6pm 700cal

Meal with family…

normally good protein content with lots of green veg, carrots, peas etc

3x1000mg fish oil

9pm 300cal

1 tbsp peanut butter
1 pint milk
1 tin tuna /w light mayo

I want to try cycling creatine, after not noticing much difference on constant maintenance, when would be the best times to take it over the day?

Training routine looks okay.

Diet also looks good. Around 2500 kcals frontloaded in the morning.

And you’re taking fish-oil. Also good, although try and spread it more throughout the day.

There’s no point to cycling creatine. See Poliquin’s most recent article. Just down 5g PWO.