I am not exactly new to this but i did take about 2 years off after i got married. I was wanting the pro’s here opnion on this program and diet i am have started.
I’m not a “pro”, but I’ll give it my best shot.
I am about 5’7", 170lbs, 27 years old
Diet is about 3500-4000 KCals with a 30-40-30 fat/carb/protien ratio. I am taking creatine 5 grams, 20 grams fish oil, and i supplement my diet with mrp’s.
You didn’t state your goals. Are you trying to bulk right now? Or doing some body re-composition? You sound like you know the basics about nutrition. Aside from your total calories and macro distribution, what about the specifics?
What kind of food are you using to getting to those numbers? How much many meals per day? What about PWO? And with fats, how much of each kind of fats: saturated vs. polyunsaturated vs monounsaturated? Let’s get some nutrition timing info as well.
This is my workout. I do 3-6 reps on Monday and tuesday then 8-12 reps on Thursday and Friday.
Workout A: Monday/ Thursday
A: BB Squats ? 2 warm-up sets, 3 work sets
B: BB Bench ? 2 warm-up sets, 3 work sets
C1: BB Split Squats (no warm up, 3 work sets
C2: Standing DB Curls ? 1 warm up, 3 work sets
D1: DB Incline ? 1 warm up, 3 work sets
D2: BB Reverse Curls ? 1 warm up, 3 work sets
Workout B: Tuesday/ Friday
A: BB Deadlifts ? 2 warm up, 3 work sets
B: BB Hang Cleans ? 1 warm up, 3 work sets
C1: BB Reverse Grip Bench ? 1 warm up, 3 work sets
C2: BB Good Mornings ? no warm up, 3 work sets
D1: DB Seated 2-arm Overhead Extension ? 1 warm up, 3 work sets
D2: Chins ? no warm up, 3 work sets
So, you’re squatting twice a week and deadlifting twice a week, albeit with a different rep (thus also meaning weight) scheme. Why doubling up on squats and deads? Yes, it’s important to do the big money exercises, but that seems like a lot of work on the same exercises.
How about switching them out for different variations (front squats, overhead squats, Romanian deadlifts, deficit deadlifts, etc.) on your Thursdays and Fridays to work on weak points?
Also, I don’t see any upper back exercises like rows and different pulling exercises.
What about shoulders? How about some vertical presses?
And you’re always welcome to add weighted dips for tricep and chest, instead of an overhead extension. Those work great as a superset with chin-ups!