T Nation

Program Evaluation


For the past 8 weeks ive been following the same program and now I want to switch it up a bit. I was looking into madcows 5 x 5 but i dont think i would enjoy it. This was my program before

Monday: Back
Deadlift 4 x 8-10
T-Bar Row 3 x 8-10
DB Row 3 x 8-10
Pull-ups 3 x 8-10

Tuesday: Shoulders
Military Press 4 x 8-10
Seated DB Press 3 x 6-8
Cable Lateral Raises 3 x 12-15
Upright Row 3 x 10

Wednesday: Chest
Incline DB 4 x 8-10
Decline DB 4 x 8-10
Incline Flies 3 x 10-12

Thursday: Arms
Preacher curl Superset using wide, medium, close grip for 3 sets
Seated DB Curl Superset curling with both arms as many times, then one arm at a time as many times, then standing up and curling one arm at a time as many times for 3 sets.
Then just normal tricep excerises for around 9 sets in the 8-12rep range

Friday: Legs
Squat 4 x 6-8
Leg Curl 3 x 8-12
Bulgarian Lunges 3 x 8-12

My new program is going to look like this:

Monday: Back
Deadlift 5 x 5
Chest supported T-Bar Row 3 x 6-8
DB Row 3 x 6-8
Pull-ups 3 x 6-8

Tuesday: Shoulders
Military Press 5 x 5
Arnold Press 3 x 6-8
DB Lateral Raises 3 x 12-15
Upright Row 3 x 6-8

Wednesday: Chest
Incline DB 5 x 5
Decline DB 3 x 6-8
Incline Flies 3 x 10-12

Thursday: Arms
Barbell Curl: 5 x 5
Db Curl: 3 x 6-10
Machine Preacher: 3 x 8-12
Triceps would stay in the high rep range for a total of 9-11 sets with 6-10 reps per set

Friday: Legs
Squat 5 x 5
Leg Curl 3 x 8-12
Lunges 3 x 8-12

Basically i would just switch up the main lift rep scheme to 5 x 5 and compliment it with a 6-8 rep range for the other lifts i would do during that day. Any tips would be awesome.


Only one out of five days for lower body? Seems silly. You're also neglecting rear delts on shoulder day. Beyond that it looks okay.


I have the hardest time hitting my rear delts, i try doing those chest supported flies where you lie your chest on an incline bench and use db's but i dont seem to feel it in my rear delts, anything else i could try to hit them?


Barbell row, elbows flared out, pulling the the bar to your neck (or at least your upper chest).