Ok, I’ve been training on and off for a long time but seriously for the last two years. I’ve put together the following program and was wondering you if guys have any input on improvements or areas I’m missing out
Day 1 - You have incline DB and BB. Why? You basically have two flat bench too. Although, I do think close grip is an awesome triceps movement.
Day 2 Two rowing movements that are basically the same.
Day 3 3 Overhead movements? That is definitly too much.
Day 4 Kill the leg press. I personally would kill the front squats and replace it with a unilateral movement.
CT has a great article on exercise selection you should read. I don’t remember the name of it, but I think it is part of the article that summarized a bunch of tips he gave on the forums. You should also read his articles on good program design.
Not a huge fan of total body workouts, i have done them in the past but have found that splits tend to work better for me. Yes i agree there is a ton of volume in there, i have upped it from what i have been previously doing, was doing between 9-12 sets total for each day. So anyone else agree that 16 sets x 8 reps could be too much volume?? If so i might have to rethink…
Can you really do all that in an hour? For me that would probably take closer to an hour and half, or maybe longer. Remember, you stimulate in the gym, but build in the kitchen. It’s counter-intuitive, but more work is not always better when it comes to lifting weights.
You might like a program like EDT. I think it is call escalating density training. Or OVT (optimized volume training). Just use the search to find the articles.