T Nation

Is Back Needing More with This Setup?

On your article “How I added 100 lbs to my deadlift”, which talks about program design, I had a few questions.

Could you critique my workout and if the back gets enough frequency?

Example on my setup
MONDAY
Press 3x3-5
Growth factor shoulder 2 sets
Dips 3x6-8
Triceps isolation 10 - 12 reps + rest pause

TUESDAY
Squat 3x3-5
Front squat 3x6-8
RDL 3x6-8
Farmers walks

THURSDAY
Bench 3x3-5
Incline 3x6-8
Close grip floor press 3x6-8
Biceps isolation 10-12 reps + rest pause

SATURDAY
Deadlift 3x3-5
Pendlay row 3x6-8
Chins 3x6-8
Farmers carry

Im debating between doing a workout like this that focus on the main lifts at the start of each day (bench, squat, press, deadlift)

Or doing your "Simple guaranteed strength and size"
Or something similar to that set up which is upper/lower split.

Thanks for your advice!

I’m traveling back from a seminar, I don’t have time for a program critique at the moment, I’ll do my best to get back to it

Whenever you have time. Thanks

The more I think about it…
I would like to put my rows on bench day and chins on press day and save the deadlift day for doing traps and different loaded carries.

You might say you don’t like my setup above and tell me I’m better off going with the simple guaranteed strength and size setup which I’m open to any advice.

Yes that is a more logical idea and will allow you to develop your back more completely

Thank you

So if I did something like this would I be on the right track?

MONDAY
Press 3-5 reps
Chin up 6-8 reps
Dips 6-8 reps
Shoulder isolation

TUESDAY
Squat 3-5 reps
Front squat 6-8 reps
RDL 6-8 reps
Loaded carry

THURSDAY
Bench 3-5 reps
Rows 6-8 reps
Close grip floor press 6-8 reps
Triceps isolation

Saturday
Deadlift 3-5 reps
Shrugs 6-8 reps
Farmers walks

Anything that sticks out to you?