T Nation

What Effects from This Program?

Reverse Engineer This Program

Got a lifting program from a buddy. I thought instead of you guys telling me how to tweak it for goals Id let you tell me what the effects would/should be. For upper body there is basically a “volume” day which the exercises rotate every 4 or 8 weeks (program is on 4 week cycles) but the sets/reps do not and the heavy day also rotates the lifts but also rotates the sets/reps, eg 8,8,6,6,6 to 8,6,6,4,4 to 5x5 etc

Every day starts with 20 min on eliptical plus 10 min walking on treadmill for general warmup

First lift gets exercise specific warmup

Monday:
Seated Hamstring Curls 4x10
Hacksquat 4x10
Standing Calf Raises 4x10
Back Squat 4x6

Tuesday(volume):
Incline Bench 4x8
Underhand Lat Pull 4x8
DB Bench 4x8
Seated Row (or DB Row) 4x8
Rope Press Down (tris) 4x12
DB Curl 4x12
Wide-Grip Press Down 4x12
EZ Bar Curl 4x12

Wednesday:
Deadlift - Rotates, usually 5 sets, reps vary
Shoulder Press 4x8
Upright Rows 4x10
Lateral Raises 4x10
DB Shrugs 4x10
Reverse Flys 4x10

Thursday:
Single Leg-Press 4x10
Laying Hamstring Curls 4x10
Front Squat 4x10
Seated Calf Raises 4x10

Friday(heavy):
Flat Bench 5x5
Lat Pulls 5x5
DB Incline 5x5
Bent-Over Row 5x5

thanks for the responses in advance!

Say what?

DUUUUDE! That is a ton of volume with no break in the split. I personally wouldn’t last very long on a routine like that. And IMO there is not enough pulling compared to the amount of pressing. And, your diet better be spot on.

I don’ think anyone will be able to safely say, “This program will give you a big chest and big legs!” or something to that extent. Basically youll just have to try it and see if it works for you, as the results will be different from person to person.

Thanks for the “guesses” (not said insultingly) Im just trying to see if ya’ll can pinpoint the purpose of this program. Strength? Size? Does it take a retard to do it? lol

[quote]hammertime446 wrote:
Thanks for the “guesses” (not said insultingly) Im just trying to see if ya’ll can pinpoint the purpose of this program. Strength? Size? Does it take a retard to do it? lol[/quote]

I think it is meant as an olympic weightlifting program. Am I right?

Why not just find an already established and great program and use that instead, that routine is going to lead you into a one way track of overtraining. Plenty to choose from on this site.