So I have created a new program, and would like to get any suggestions about anything that could be better or fixed, i.e if any muscle groups are skipped, or too little volume/too much volume etc...
These are my stats btw:
- Lifting consistently for 7ish months
- 149 lb 5"5 @12-13% bodyfat, started @ 134 with pretty much no muscle.
- Weakest point is definetly arms, and strongest point is legs but not sure how much that matters since I'm still a beginner
- Goal: mainly building size but also getting stronger on certain exercises, Bench Press, Overhead Press, Pull-Ups, Deadlifts, Squats etc..
So this is a bit like Scott's PPL, so it's PPL, rest/abs, and repeat (so not 3 days per week but 6 out of every 8 days OR basically Push, Pull, and Legs is 2x per week). Rest days either just rest or an ab workout.
- The main exercises done with lower reps (6-8) to work a bit more on strength, and then the secondary exercises are a bit higher reps (8-10)
- Main exercises done first when you have the most energy
Push:
Flat Barbell Bench Press (5 sets of 6-8 reps) *lower reps to work on streng
Standing Barbell Overhead Press (5 sets of 6-8 reps)
Tricep Dips (4 sets of 6-8 reps)
Incline Dumbbell Bench Press (4 sets of 8-10 reps)
Cable Lean Away Lateral Raise (4 sets of 12-15 reps) *slightly higher reps for this
Tricep V-bar Push Down (4 sets of 8-10 reps)
Face Pulls (3 sets of 12-15 reps) *for shoulder health, but I'm not sure if it's necassary since rear delts get trained on a lot of back exercises that I do on pull day like rows and high pulls....
***If I have energy left, 3-5 sets of Dead Hanges (for grip strength) 20-60 sec
Pull:
Pull Ups, 40 reps, as many sets to hit 40, once I can do 15 in a row then will switch to weighted pull ups, 5 sets of 6-8 reps
Conventional Deadlift (5 sets of 8-10 reps) **just starting deadlift so starting off a little lighter to work on form but after a while will switch to 6-8 reps
T-bar Row Neutral Grip (4 sets of 8-10 reps)
Lat Pulldown Underhand Grip (4 sets of 8-10 reps)
High Pulls (4 sets 8-10 reps) *Upper back/Rear Delts
Barbell Bicep Curls (4 sets of 6-8 reps)
Standing Dumbbell Hammer Curl (4 sets of 8-10 reps)
Legs:
Barbell Squat (5 sets of 6-8 reps)
Romanian Deadlift (4 sets of 8-10 reps)
Leg Press (4 sets of 8-10 reps) wide stance
Lying Leg Curl (4 sets of 8-10 reps)
Sled Push/Pull (back & forth is 1 set), (2 sets) *finisher
***If I have energy left, 3-5 sets of Dead Hanges (for grip strength) 20-60 sec
Rest/Abs:
Captain's Chair Straight Leg/Weighted Knee Raises (5 sets of 12-15 reps)
Kneeling Cable Crunch (5 sets of 12-15 reps)
Medicine Ball Floor Crunch (3 sets of 12-15 reps)
3-5 sets of Dead Hanges (for grip strength) 20-60 sec