T Nation

Looking for New Program


#1

Hello Everyone,

I did my old program for 14 weeks now and i want something news. What do you guys think of my new program? In 4 weeks i also want to use this progam for my cutting routine. i will reduce the 4 sets to 3.

Compounds: 3 min rest. When cutting 2.
Isolation 2 min rest. When cutting 1 min.

UB

Bench Press 4x8
Incline Bench Press 4x10
T-Bar Row 4x8
Close Grip Pull Down 4x8
One-arm Dumbell Row/Face Pulls SS 3x10
Dumbell Press 4x8
Cable Side Raise 3x10
Concentration Curl/Cable Pushdown SS 3x10

LB

Squat 4x8
Leg Press 4x8
Walking Lunges 3x10
Romanian Deadlifts 3x10
Leg Curl 3x10
seated calf raise 3x8
Calf press 3x10

UB
Bench Press 4x8
Incline Dumbell Press 4x10
Pendlay Row 4x8
Deadlift 2x5
Wide grip Pull down 3x10
Rear Delts Fly/Shrugs SS 3x10
Dumbell Press 4x8
Upright Rows 3x10
Triceps Dips/Spider curls SS 3x10

LB
Squat 4x10
Leg Press 4x10
Step Ups 3x10
Leg Curl 3x10
Romanian Dead Lifts 3x10
Calf Press 3x8
Seated Calf Raise 3x10

1rm is bench: 126 deadlift: 151 and dumbell press 42. Squat only 117kg(ATG). Having a jumpers knee for a long time, so i can’t squat heavy.

Any thoughts?


#2

It will probably work.


#3

Probably? Haha. Good to hear thad.


#4

Yeah. It’s just lifting weights. It looks like you’re doing that. Should work.

If you have doubt about your programming abilities, follow someone else’s program. There are a LOT of accomplished coaches out there that release programs for free. Jim Wendler has a ton of 5/3/1 programs out there to run.

If you don’t have any doubt about your abilities, then you know what you need to do. Execute that.


#5

Yeah i have doubts. If i didn’t, then i wouldn’t posted it here. I don’t think the wendler program is good for my knees. I have problems when i squat 8 reps. When i squat 1 rep, then i think my knee wil explode.

Do you have any suggestions for another proven program? I also wanted to try a bro split, but i’ve read thad is not good for natural lifters.


#6

Your program looks fine but I was confused by you saying

when your program is this:

Doing that twice a week? That’s like 64 squats, 64 leg presses, and 60 lunges a week. Plus warmups. The most basic of all basic 5/3/1 programs would have you doing 15 squats a week (plus warmups) tops (3x5).

Whatever works for you man, it’s your body and your goals. I think Paul Carter puts out good programs that seem to fit a wide range of people. Usually a good mixture of strength and hypertrophy. Maybe check out his stuff. Or CT. Depends on your goals. Sorry, I can’t name any specific programs off the top of my head.


#7

Oke. I can remove some excersise from lower day. My quads need some more attention. Maybe is my upper days a little too much too. I don’t want to overtrain, but when i do less excersise then i don’t feel done after my training session.

I will give a look at the paul carter program. Thnx


#8

You pretty much never 1 rep on 5/3/1. You have sets of 10 in this program you wrote. Is 10 ok for you to do?

Who did you hear this from? You seem to hold their opinion in high regard. Have they offered any thoughts on your approach to training?


#9

Yeah 10 reps is ok. I thought thad you should do 5 reps 3 reps and then 1 reps. But i guess i was wrong then.

I red it on the internet. But i starting to think thad is wrong too. i can use a 5/3/1 program for cutting too right?

UB

Bench Press 4x8
Incline Bench Press 4x10
T-Bar Row 4x8
Close Grip Pull Down 4x8
One-arm Dumbell Row/Face Pulls SS 3x10
Dumbell Press 4x8
Cable Side Raise 3x10
Concentration Curl/Cable Pushdown SS 3x10

LB

Squat 4x8
Walking Lunges 3x10
Romanian Deadlifts 3x10
Leg Curl 3x10
seated calf raise 3x8
Calf press 3x10

UB
Bench Press 4x8
Incline Dumbell Press 4x10
Pendlay Row 4x8
Wide grip Pull down 3x10
Rear Delts Fly/Shrugs SS 3x10
Dumbell Press 4x8
Upright Rows 3x10
Triceps Dips/Spider curls SS 3x10

LB
Deadlift 2x5
Leg Press 4x10
Step Ups 3x10
Leg Curl 3x10
Romanian Dead Lifts 3x10
Calf Press 3x8
Seated Calf Raise 3x10

I changed my lb days. maybe it’s better like this.


#10

I don’t know what your goal is. But if it is for aesthetic, I’d say the same amount of lower body and upper body training days are not optimal. Unless legs are your genetic weak point of course.

Also, this is not true.


#11

Oke. What do you suggest then? My legs are my weak point. Can only squat like 90kg. Should you add more or less excersise for legs?


#12

It looks like you have too many sets in each workout. Your first upper body day has 29 sets. Start with less and add more if it feels easy and you are recovering well. You would be better off following a pre-made program, you seem to want to do everything possible in each workout.


#13

Yeah you’re probably right. But when i see pre-made programs, then it looks like it’s not enough volume or not targeting all my muscles. I’m a bit lost. I also want to use the same program for my cutting routine in 3-4 weeks.


#14

Just find any program, made by a professional, and stick with it for as long as it lasts. Don’t change it, don’t end it early because you don’t see the results you want in two weeks, just find one that looks interesting/fun, and do the entire thing.

You don’t necessarily need to. I was just confused, because you said squatting bothered your knees, but then you had a bunch of squatting in your program.

If people get bigger from it, then it’s enough volume.

If you do some form of squatting, some type of upper body pressing (bench, overhead, dips, pushups), some type of upper body pulling (rows, chinups/pullups, lat pulldowns), some form of hip dominant movement (deadlifts, RDL’s, hip thrusts, back extensions, GHR’s, etc.), then you are targeting all your muscles, at least to some degree. You could just do a simple A/B split, 3 days a week, switching between front squats & dips, and deadlifts & chinups, and you would probably (definitely) become much bigger and stronger after a period of time.

What does this mean? You’re bulking right now, and will switch to cutting in 3-4 weeks? Or just that your cutting phase lasts 3-4 weeks?

(By reading your first post I see that you are going to start cutting in 3-4 weeks.)

You have squatted 117kg/255lbs (although you also then said this:

so I don’t know what you mean), benched 126kg/275lbs, deadlifted 151kg/330lbs, and pressed 42kg/90lbs. Your bench should not be that close to your deadlift, in my opinion. And your overhead press should come up a bit.

And if you can’t squat heavy, can you squat for high reps? Doing 20+ reps of any type of squat will lead to leg growth.

Anyway, you haven’t listed your height/weight. That kinda depends on if these are good lifts or not. I’m guessing they’re not very great.

So we most likely have two scenarios. You are small, and should get bigger and stronger before trying to cut.

Or, #2, you are fat, and need to decide if you want to get stronger, or lose weight. If you want to lose weight, don’t worry about your maxes, clean up your diet, and get your lifting/conditioning in line with that goal. If you are fat but want to get even stronger, then cutting may not be the best option right now. You can still eat healthier and do conditioning, and some fat will be lost, but ultimately you gotta pick what you want for that area to really succeed.

So, what’s your body like and what are your goals?


#15

My height is 1.78m and ny weight is 79.4 and bodyfat is 15% i still see my upper abs a bit. But i don’t feel comfortable now.

In my first post i said my 1rom kilo’s. I can squat 90kg 32 times(4x8) bench 97.5kg 32 times (4x8) and dumbell shoulder press 32kg 32 times (4x8)

I looked a few times to phul program, but i’m afraid there is not enough focus on back. Only 2 excersise. I also miss a face pull. Maybe i can add some more row movements.

Thnx for your replies too.


#16

Try it as written first. If after 3 months you notice it isn’t working for you, then look for a solution.


#17

I have never seen 4x8 described as being able to lift it 32 times before


#18

4x8 = 32 simple math. Haha. But i know what you mean. I followed the viking bone series. Thad was a program were you had to do 4 sets and a total of 32 reps. But i thought when i said 32 reps, you were thinking thad i can do 32 reps with 90kg.

There is just too much choice on the internet.


#19

Haha, it’s cool, I mean it’s not like your maths is wrong!

Yeah there’s a billion programs out there. The good news is that really any program will work if you attack it with sufficient effort.

Best of luck with it all


#20

Thnx man. I just want to find the “perfect” program. But it still doesn’t exist. I also read on the internet, thad 4 days split doesn’t work good when you are cutting. Is this true?