I created this program to help fix my lagging back. It uses thibs’ program. I know there’s very little chest work but i think my chest will be fine with it. It grows easier than any other body part and is by far the most developed.
Any advice on the program would be great. I may be doing too much for my legs since they aren’t necessarily a weak area. I split into ham/quad dominant days since deadlift and squat are my two favorite lifts.
My goals for this progam are to fix my back and add over all weight and size to my frame.
Monday:
A1) Shoulder Press(5x5)
B1) Shrugs(3-4x8-12)
C1) Seated clean and press (3x12-15)
D1) Arnold Lat Raises (3x8-10)
E1) Pull-ups (3xBW to Failure)
F1) Calves (Leg Press)
Wednesday:
A1) Deadlift (5-6x3)
B1) RDL (3-4x6-8)
C1) Leg Curls (2-3x10-12)
D1) Hammer Upper Row (3-4x8-12)
E1) Standing EZ Curl (4x8)
E2) Hammer Curl (3-4x10)(slow)
F1) Calves (seated)
Friday:
A1) Isometric/eccentric pull-ups
Sets: 3-4
Reps: 1 (20 seconds)
Rest: 2-3 minutes*
B1) Arc decline dumbbell rows
Sets: 3-4
Reps: 10-12
Rest: Minimal, go right to B2
B2) Decline one-arm dumbbell rows
Sets: 3-4
Rep: 8-10
Rest: 120 seconds
C1) Seated iso-dynamic rows
Sets: 2-3
Reps: 6
Rest: 90-120 seconds
Rep 1: 12 seconds
Rep 2: 9 seconds
Rep 3: 7 seconds
Rep 4: 5 seconds
Rep 5: 3 seconds
Rep 6: 1 seconds
D1) Iso-dynamic lat pull-down
Sets: 2-3
Reps: 6
Rest: 90-120 seconds
Rep 1: 12 seconds
Rep 2: 9 seconds
Rep 3: 7 seconds
Rep 4: 5 seconds
Rep 5: 3 seconds
Rep 6: 1 seconds
Saturday:
A1) Squat (5-6x3)
B1) Front Squat (3-4x6-8)
C1) Leg Extensions (2-3x10-12)
D1) Hammer Wide Press (5-6)
E1) EZ Skull Crushers (4x8)
E2) Cable Ext (3-4x10)
F1) Forearms