T Nation

Program Evaluation/Critique

Hello Coach (and Team),

Thank you very much for the useful articles, I have been an avid reader, especially the natural lifter series!

I am wondering if you have any tips for me on my routine.

Male, 30 y.o., 85 kg (187lbs), 180 cm (5 ft 11 in) here.

Personal bests estimates at the moment:
Squat : 130 kg (285 lbs)
Deadlift 160 kg (350 lbs)
Bench Press: 105 kg (230 lbs)

Currently I am doing 6 days / week.
Every exercises is for 3 sets x 5 RM with 3 minutes rest periods.

Lower Body Day 1:
Regular Squat
Conventional Deadlift
Single Leg Calf Raise

Push Day 1:
Bench Press
Behind Neck Press
Bench Dip (+Weight)

Pull Day 1:
Weighted Chin-Up
Pendlay Row
Barbell Curl

Lower Body Day 2:
Front Squat
Sumo Deadlift
Double Leg Calf Raise

Push Day 2:
Weighted Dip
Overhead Press
Close-Grip Bench Press

Pull Day 2:
Bodyweight Pull-Up
Reverse Grip Bend-over Row
Alternating Dumbbell Curl

(I have tried shuffling it by doing less frequency - the same basic thing, but 3 days / week for two weeks, with 5 sets instead of 3 to compensate the volume. But the workouts ended up pretty long and especially the lower body day was wiping me out.)

I train at home so I can do only free weights and bodyweight stuff.

My main priorities are achieving the most balanced physique and also maintaining longevity.

I would be interested to hear your thoughts on exercise selection, frequency, numbers of sets.

Best,
Denis