I am currently 52 kg was 59kg before I was ill and would like to bulk up and build strength along the way with a side goal to be able to do pull ups and chin ups I can currently do 2
I think your exercise choices are fine. I would suggest more focus, and not emphasize something like the curl the same way you would, say, a squat or OHP.
For example, I would consider doing the following at the “main strength work” that you focus on progressing at using 531 percentages or similar:
Squats
Overhead press
Chins/dips
Then, after the main strength work, use the following as an assistance circuit, aiming for a total rep count:
Dips
Curls
lunges
An example would be to do reps of 5 with the main strength work (adding weight to chins/pull ups when you’re strong enough). Something like the good ol’ 5x5. Can be done as a circuit or straight sets.
Then, move on to the assistance moves. Don’t fret over the weights used, but just hit a total rep count. Move up in weight when it get easier. Your total effort here won’t be as great as the main strength work, which is how it’s supposed to be.
These are good goals and are smarter than most beginners typically set. Are you able to do deadlifts in your gym space? May not be a bad idea to swap them out for lunges.
On another note, it would probably work out a lot better for you in the long run if you chose a well-tested program written by a respected pro in the industry. There’s a lot of good ones on T-nation. Link to my favorite below:
Why is every beginner on here lately allergic to any posterior chain work? Sheesh. Good luck with your chronic knee pain in a few months. Hey, at least you’re hitting the curls 3x a week!
I don’t see deadlifts in there and that sticks out like a sore thumb IMO.
I think changing this to be more of a push/pull routine would work well. Reason is that you are double-tapping some really minor exercises and I think you will be gaining strength in an unbalanced way.
I suggest having powerlifts in a 5x5 type set/rep scheme rather than 3x8-12. Doesnt have to be 5x5, but you’re most people struggle with heavy weight exercises for high reps (except @T3hPwnisher, but he’s a different animal!).
I don’t have access to a bench press but super squats does sound interesting I will have a look.
I have tried to build my own program because I wanted to incorporate chin-ups and pull-ups as well as dips and I have limited equipment in my garden so any advice is great
I will look into super squats again if have exercises I can’t.do.o can’t do the workout.
Barbell squat rack pull-ups and chin up bars and dip bar is the equipment I have