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I Need Some Critique for My Program. Goal is Build Muscle & Lose Fat

Disclaimer: I have trained for at least a year and I have gained some progress. I am still considered to be a beginner thou but I have stopped for months due to Covid. I have gained weight but I also want to cut down and eat clean. Even more so, I want to build a lot of muscle ( at least 20 pounds to 25 pounds ) and work my strength. So here is my program that I have created. I wanted to be minimal as possible and added a lot of compound movements :

Workout A: Upper Body

Overhead Press 4 x 8

Incline Bench Press 4 x 8

Dips 4 x 10

Chin Ups 4 x 8

T-Bar Row 4 x 8

  • Biceps Incline Curls 3 x 10
  • Triceps Overhead Press 3 x 10
  • Reverse Curls 3 x 10

Workout B: Lower Body

Back Squats 4 x 10

Hip Thrusts 3 x 10

Hack Squats 4 x 10

Nordic Curls 3 x 10

Bulgarian Lunges 3 x 10

Abs *

Workout A: Upper Body

Deadlifts 4 x 8

T-Bar Rows 4 x 8

Pull-Ups 3 x 10

Z Press 4 x 8

Dips 4 x 8

DB close grip Incline bench press 3 x 10

  • Triceps Overhead Press 3 x 10
  • Biceps Curls 3 x 10
  • Skull Crushers 3 x 10

Workout B: Lower Body

  • Power Cleans 4 x 8
  • Front Squats 4 x 10
  • Hip Thrusts 3 x 10
  • Hack Squats 4 x 8
  • Nordic Curls 3 x 10


Hanging abs :

  • Bicycles
  • Oblique Knee Raise
  • Tucked Knee L Hold

This will be more a question of patience than anything. Considering everything is done right, and you are truly a beginner, it will still take at least 6 months to 2 years depending on your genetics.

Don’t see anything too bad with your program, perhaps a bit much arms work

It’s not the worst self-made program that’s been posted, but it has many aspects I think are suboptimal, even counterproductive.

Question: There are so many great programs–designed and vetted by experienced trainers–available on this website. Why not just go with one of them?


Here’s what a minimal program consists of:
A horizontal pressing movement
A horizontal pulling movement
A vertical pressing movement
A vertical pulling movement
A squat movement
A hinge movement
[End program]

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Trained for what? Along with for how long?

If you want to make your own programme use a template.
I’ve never done this - but some of the best guys on this forum REALLY rate it.

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Thank you so much for your response, and I understand everything takes patience. Perhaps, I will just add-in just two exercises for my arms per each upper body workout.

Thank you for your advice, and i will do so. I will get to looking, I am still not done with this, this is considered to be a first draft. I am still doing my research.

For a year my friend.

Thank you so much. i will give it a look!

For what it’s worth I like it but volume looks quite high, especially arms; such a small muscle group. What are your planned progressions?

It’s not what you’re asking about, but I think your goals are more diet- than training-dependent