Please Rate My Workout

Hey there everyone. I’ve been lifting on and off for about 4 months. I say on and off as with my present situation I’m finding it difficult to stay motivated (excuses, excuses). Fact of the matter is in 1 week’s time I’m flying the nest and moving to New Zealand for a year.

That means for the first time I’ll have total control over my life, which is obviously a decent requirement to sculpting one’s physique.

Now these past 4 months have been testing the water more than anything, dabbling with different concepts and developing my own ideas about how my body reacts to different stimulus.

I’ve found that the sort of mould Chad Waterbury espouses of heavy compounds 3 times a week suits me nicely at present. So I’ve drawn up a workout plan, and I’ve clocked in just over a week on it (4 workouts) and it seems to be going swimmingly, but as I’m still to get fully into the swing of weight lifting I’d like some last minute critique on this workout to ensure I avoid any mistakes before they happen.

Now as you can see my rep range is rather limited, the reason being I want to nail my form down perfectly at this range before I start going lower (of which I see I should really avoid until I’ve got at least a year’s lifting under my belt - however I may go down to 5 x 5’s as my form still holds up under that weight)

So here it is, over the course of 2 weeks:

#1
Full Squat 4 x 10
Bench Press 4 x 10
Bent Over Rows 4 x 10
Deadlifts 4 x 10

#2
Standing Military Press 4 x 10
Chins 4 x 10
Barbell Lunges 4 x 10
Romanian Deadlift 4 x 10

#3
Full Squat 4 x 10
Bench Press 4 x 10
Bent Over Rows 4 x 10
Deadlifts 4 x 10

#4
Standing Military Press 4 x 10
Chins 4 x 10
Barbell Lunges 4 x 10
Romanian Deadlift 4 x 10

#5
Full Squat 4 x 10
Bench Press 4 x 10
Bent Over Rows 4 x 10
Deadlifts 4 x 10

#6
Standing Military Press 4 x 10
Chins 4 x 10
Barbell Lunges 4 x 10
Romanian Deadlift 4 x 10

looks good to me. maybe switch your leg works so you do squats and RDL on the same day and DL and lunges on the other day.

If you make a more long term program you may want to mix up exercises a little more. Different grips on chins, barbell and dumbell work, incline, decline and flat bench, sumo and conventional deadlifts, front and back squats.

Yeah, I’ve experimented with variations such as One Arm Rows in place of Bent-Overs, Inclines instead of Flat Benches, Front Squats in place of Back and the like. But at the end of the day I was jumping the gun. So this workout is purposely designed to be as back to basics as possible to teach my body the central movements involved in lugging pieces of iron around.
I think, once I get to New Zealand and thus gain access to a proper Gym, I’ll work in some Glute/Ham raises aswell.

I believe the ratio for Quads to Hams is 3:1, can anybody verify this? I have a slight anterior pelvic tilt, but I’m going to watch and see if I can’t correct this simply by using good form on exercises concerning my posterior chain and legs. If I can’t, I’ll obviously take more specialised measures.