Desperately looking for some experienced advice about my programme as there’s a void of good quality trainers in my area that I could trustingly ask.
Current stats:
Age: 36
Height: 6’3"
Weight: 97kg
Years lifting: 10-15 but just general lifting, never competed or run with a bodybuilding programme etc.
PR Bench: 120kg
PR Squat: 165kg
PR Deadlift: 240kg
Aims:
Generally increase strength and size in all areas whilst staying relatively lean
Current programme:
6 day split:-
Day 1: PULL
Weighted pullups 4 working sets (8-12 reps)
T-bar row 4 working sets (8-12 reps)
Seated row 3-4 working sets (10-12 reps)
Preacher curls 3 working sets (12-15 reps)
Hammer curls 3 working sets (10-12 reps)
Incline seated curls 3 working sets (10-12 reps)
Day 2: PUSH
Bench press 4 working sets (5-10 reps)
Incline DB press 4 working sets (8-12 reps)
PecDec flyes 4 working sets (10-15 reps)
Lateral shoulder raises 2 sets (25-15-10 reps, rest, 10-15-25 reps)
Weighted dips 3 working sets (to failure)
Tricep pushdowns 3 working sets (12-15 reps)
Reverse grip tricep pushdowns 3 working sets (10-12 reps)
Day 3: LEGS (Quads & Calves)
Narrow front squats 4 working sets (8-10 reps)
Hack squats 4 working sets (10-12 reps)
Leg extensions 4 working sets (10-12 reps)
Calf raises 5 working sets (12-15 reps)
Day 4: PULL
Deadlift 3-4 working sets (3-8 reps)
Barbell shrugs 4 working sets (10-15 reps)
Upright row 4 working sets (8-12 reps)
Reverse cable flyes 3 working sets (10-12 reps)
Concentration curls 3 working sets (8-12 reps)
Cable curls 3 working sets (10-15 reps)
Preacher curls 3 working sets (10-12 reps, slow concentric)
Day 5: PUSH
Military press 4 working sets (5-10 reps)
Lateral raises 3-4 working sets (8-12 reps)
Incline bench press 4 working sets (8-12 reps)
DB flyes 4 working sets (10-12 reps)
Cable flyes 4 working sets (12-20 reps)
Close grip bench press 3 working sets (8-12 reps)
Dips 3 working sets (10-15 reps)
Tricep pushdowns 3 working sets (12-15 reps)
Day 6: LEGS (Hamstrings & calves)
Back squats 5 working sets (5-12 reps)
RDL’s 4 working sets (8-12 reps)
Hamstring curls 4 working sets (10-15 reps)
Calf raises 5 working sets (10-15 reps)
Really sorry for the long post. Just wanted to give some decent detail. I enjoy this programme but feel like I should be making better progress than I am doing. I always give it full intensity in the gym, my nutrition is decent (3,500-4,000 calories per day).
Any thoughts would be gratefully received!