T Nation

Is This a Solid Training Program?

Bodybuilding
#1

Hello. I’m coming up with a fresh training program for the summer. I’m looking at a 3 day split. What do you guys think? Anything missing?

I don’t have DBs so I am limited to BB exercises

MON-Legs
-Squats 4x6
-St. Leg Deadlifts 3x8
-Front Squat 3x8
-Calf Raises 3x15

WED-Chest, shoulders, arms
-Bench or Incline Bench 4x6
-Push press 4x6
-Power Shrugs 3x8
-Dips 3x10
-Triceps extensions 3x8
-Bicep curls 3x8
-Weighted Abs 3x10

FRI-Back
-Deadlift 4x6
-Bent over rows 4x6
-Hang Cleans 3x8
-Pull-ups 3x failure

#2

I think your back will be killing you on back day.

#3

[quote]smallmike wrote:
I think your back will be killing you on back day.[/quote]

Well, here’s the deal.
I have been training for about 1 yr. and I didnt know much for the first 8 months of training (because I didn’t know about T-Nation). So, my back is lacking mass majorly and now I am trying to empasize back to keep from getting muscle imbalances.

#4

[quote]LCCHSathlete wrote:
smallmike wrote:
I think your back will be killing you on back day.

Well, here’s the deal.
I have been training for about 1 yr. and I didnt know much for the first 8 months of training (because I didn’t know about T-Nation). So, my back is lacking mass majorly and now I am trying to empasize back to keep from getting muscle imbalances.[/quote]

Then why do abs every workout? Seriously, if you’re worried about muscle imbalances then why train your abs 3X and only train your lower back once?

#5

[quote]Sentoguy wrote:
Then why do abs every workout? Seriously, if you’re worried about muscle imbalances then why train your abs 3X and only train your lower back once?
[/quote]

Thats a good point and exactly the input I was looking for. I’ll change that up to abs just once a week. Thanks.

#6

It will probably work fine for awhile; if you want to prioritize the back work do it on monday and the lower-body stuff on Friday. It can help to prioritize what’s weak by doing it to start off the training week.

#7

I started trying to fix your program, but then I decided it would be easier to link you to good program that is similar to yours:

http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

In your original program, you had a few redundant movements and I didn’t like the split you used. It is hard to deadlift and row on the same day.

#8

[quote]smallmike wrote:
I started trying to fix your program, but then I decided it would be easier to link you to good program that is similar to yours:

http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

In your original program, you had a few redundant movements and I didn’t like the split you used. It is hard to deadlift and row on the same day.[/quote]

I took a look at that 5x5 program and I didnt like the squat and deadlift on the same day in addition to squatting on every training day. Maybe it would be alright but what do you all think about this split?

MON
-Deadlift 4x6
-Hang Cleans 3x8
-Pull-ups 3x failure
-Triceps extensions 3x8
-Bicep curls 3x8

WED
-Bench or Incline Bench 4x6
-Push press 4x6
-Power Shrugs 3x8
-Dips 3x10
-Weighted Abs 3x10

FRI
-Squats 4x6
-St. Leg Deadlifts 3x8
-Front Squat 3x8
-Bent over rows 4x6
-Calf Raises 3x15

#9

Honestly, either way as long as your lifts go up you’re fine. You just have to run it yourself and then modify it as you figure it out.

You don’t need the perfect plan to start. What you have is good enough and then you make changes on the fly to make it work better. Every few weeks, give yourself an easy week with lower volume and intensity, and then hit it hard again.

If you think about it, no matter what kind of template you start from, you’ll end up with a good program for you as long as you keep an open mind, pay attention to your body, keep track of what you’re doing in the gym and establish goals for yourself. You just modify it as you go…if something doesn’t work, drop it. You’re the one driving your training plan. If you’re attentive then soon you’ll know better than anyone else how your training plan should look.

Good luck.

#10

I think your workout is better than most people who go to the gym but I still don’t like it.

http://www.T-Nation.com/readTopic.do?id=1474118

Testosterone Nation - The Training Strategy Handbook

This article is awesome. It tells you how to make several basic, old school workouts. By using this as a guideline you’ll pretty much still get to do all the exercises you have on there.

Most people on this site will tell you not to make your own workout unless you’ve got several years of experience. They’re pretty much right BUT there’s nothing wrong with tweaking some of the workouts you’ll find on this site.

#11

Thanks for all the info. I’ll work on putting together a program for the weekend.