T Nation

Please Evaluate My 3 Day Workout Program

#1

My aim is maximum hypertrophy

I am 32 years old, 227 lbs, 178 cm, about 19% fat ratio, 1 RM bench press 270 lbs

Each move is 4 sets - first 3 sets are 12 reps and the last one until failure

Monday
Flat Bench Press
Conventional Deadlift
Dumbbell Shoulder Press
Seated Leg Press
Standing Hammer Curls
One of the Abs workout

Wednesday
Smith Machine Squat
Dips
V-Bar Pulldown
Incline Dumbbell Press
Low Grip Barbell Upright Row
One of the Abs workout

Friday
Standing Straight-Bar Military / Overhead Press
Dumbbell Reverse Lunge
Close Grip Seated Cable Row
Standing Dumbbell Curls
Triceps Overhead Extension with Rope
Decline Dumbbell Press
One of the Abs workout

#2

It’s solid. It really is… but if I were going to do this, I think I would do the lunges on Wednesday and then some type of barbell squat on Friday.

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#3

so you suggest to switch squat and lunge day

thank you

#4

Yes, the lunge day in the middle will give your lower back a break.

#5

Not enough pulling. High rep deadlifts and to failure?I would do RDL. I also do not like the order of exercises.

#6

Is that…is that a bad thing?

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#7

If the aim is maximum hypertrophy I think they are too taxing for what they give. If he is using them for back growth direct back training would be better if it is for the posterior chain RDL or the SLDL. Going to failure on deadlifts at the beginning would screw up the rest of my session and may impact recovery/progress for the next workout.

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#8

You answer is too rational and logical!

3 Likes
#9

actually at last set probably i wont even make out 12 reps in most of the moves

so that is why i have written going to failure

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#10

i am open to re-ordering suggestions

here my latest order

monday
Flat Bench Press
Conventional Deadlift
Dumbbell Shoulder Press
Seated Leg Press
Standing Hammer Curls
Weighted Crunches

wednesday
Dumbbell Reverse Lunge
Dips
V-Bar Pulldown
Incline Dumbbell Press
Standing Military Press
Plank

friday
Low Grip Barbell Upright Row
Smith Machine Squat
Close Grip Seated Cable Row
Standing Dumbbell Curls
Triceps Overhead Extension with Rope
Decline Dumbbell Press
Abdominal Crunch Machine

#11

Yes, it is.

#12

I strongly disagree based off personal experiences.

3 Likes
#13

I agree with the criticism of not enough pulls and I think some of the choices can be replaced/rethought. I’m going to say back rather than pull because I’m thinking more about your shoulders and scaps so bicep work doesn’t count.

Monday, your only back exercise is deadlift but you have 2 presses.

Wednesday you have 1 back exercise and 3 presses.

Friday with 2 back exercises and 1 press, a bit more how I’d set it up.

The back is more complicated than the front so im under the impression it needs a larger variety of movement to fully develop. I do 1-2 back exercises per press exercise. 2 might be a bit much but I feel like you should at least pair them 1 to 1. Overhead press with pull downs. Bench press with rows.

Personal preference, I think face pulls are better for traps than upright rows. I don’t think they’d fit into your rep scheme though, I get the most out of them at 15-20 reps

#14

It’s perfectly fine if you’re a mature, experienced lifter who has great form and understands his own body well.

It’s not for the rest of people imo. The OP only posted his Bench numbers. That alone tells me it’s a bad idea.