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  • Posted On: 06-26-18, 6:33 pm (EDT) #1

    Thoughts on this program?

    June 26, 2018, 6:33 pm

    So here is the deal... I signed up to a new gym where you HAVE to have one of their trainers write you a program so I told him I wanted to hit each muscle group once or twice a week so he came up with this... (This guy loves his pyramids)

    MY STATS: Deadlift 5RM 335LB

                       Squat    5RM 290LB

                       Bench    5RM 225LB

                       OHP       5RM 150LB 

    Day 1: A

    Day 3: B

    Day 5: A

    Day 7: B

    or

    Day 1:A Week 1 and Day 1:B Week 2

    Day 2:B Week 1        Day 2:A Week 2

    Day 3:A Week 1        Day 3:B Week 2 (alternating a-b between weeks)

     

    Workout A: Legs: Squats 4x15-8

                              Lunges 4x15-8

                              RDLS   4x15-8

                              Calve raises 1x1'

                  Chest: Barbell Bench Press 4x15-8

                             Incline Dumbell Flies 4x15-8

                             Cable Crossover 3x12-8 (each rep range full reps then half reps so first set equals "24" reps and so on....)

               Triceps: Tricep pushdowns 3x12

                             EZ bar Overhead tricep extensions.

     

    Workout B: Back: Shoulder width lat pulldown 4x15-8

                               Bent over BB row 4x15-8

                               Rows flared elbows SUPERSET close elbows 4x15-8

                               Cable Rows Wide grip 4x15-8

             Shoulders: OHP 4x15-8

                               Lateral Raises 4x15-8

                               Dumbell Shrugs 21's x2 (7 front, 7 side, 7 behind the back, does it even matter?)

                   Biceps: Barbell Curls 3x12

                               Incline Hammer Curls 3x12

     

    Core EVERYTIME: Crunches 4x20

                                Leg raises 3x20

                                Planks 1x1'

                                Supermans lower back 4x25

  • Posted On: 06-29-18, 1:02 am (EDT) #2

    Thoughts on this program?

    June 29, 2018, 1:02 am
    Posted by: LAGman91

    So here is the deal... I signed up to a new gym where you HAVE to have one of their trainers write you a program so I told him I wanted to hit each muscle group once or twice a week so he came up with this... (This guy loves his pyramids)

    MY STATS: Deadlift 5RM 335LB

                       Squat    5RM 290LB

                       Bench    5RM 225LB

                       OHP       5RM 150LB 

    Day 1: A

    Day 3: B

    Day 5: A

    Day 7: B

    or

    Day 1:A Week 1 and Day 1:B Week 2

    Day 2:B Week 1        Day 2:A Week 2

    Day 3:A Week 1        Day 3:B Week 2 (alternating a-b between weeks)

     

    Workout A: Legs: Squats 4x15-8

                              Lunges 4x15-8

                              RDLS   4x15-8

                              Calve raises 1x1'

                  Chest: Barbell Bench Press 4x15-8

                             Incline Dumbell Flies 4x15-8

                             Cable Crossover 3x12-8 (each rep range full reps then half reps so first set equals "24" reps and so on....)

               Triceps: Tricep pushdowns 3x12

                             EZ bar Overhead tricep extensions.

     

    Workout B: Back: Shoulder width lat pulldown 4x15-8

                               Bent over BB row 4x15-8

                               Rows flared elbows SUPERSET close elbows 4x15-8

                               Cable Rows Wide grip 4x15-8

             Shoulders: OHP 4x15-8

                               Lateral Raises 4x15-8

                               Dumbell Shrugs 21's x2 (7 front, 7 side, 7 behind the back, does it even matter?)

                   Biceps: Barbell Curls 3x12

                               Incline Hammer Curls 3x12

     

    Core EVERYTIME: Crunches 4x20

                                Leg raises 3x20

                                Planks 1x1'

                                Supermans lower back 4x25

    It looks.. OK. It's certainly a different kind of split. Chest & Legs in the same workout would be intense.

     

    I would have personally gone with a straight Upper/Lower split if it's going to be A and B workouts. Doesn't mean this isn't feasible. It's just different, and sometimes different can be good.

     

    Not sure about the cable cross-over half reps. Why not just do the full reps, rest, then do the full reps and just do MORE sets of the full reps.

     

    The dumbbell shrugs, it doesn't hurt to have a bit of variation - is it needed? Probably not unless you're trying to compete. But again, it's not a bad thing.

     

    Not hating on this program either.. just giving some insights because I guess that's why you posted it haha.

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