I’m about 9 months out from a pretty severe should injury, and this is my second 12 week cycle since getting back into the gym.  I’ll run 3 sets of 12 for the first 6 weeks, and then 4 sets of 10 for the second 6 weeks on isolation and accessory lifts.  For the compound lifts I take more of a classical power lifting approach working up to 85-95% of ORM at each session.  I super set obvious pairings, take 30-60 sec rests, and I’m usually in and out of the gym in about an hour.  The program seems fairly intense, but I haven’t been having any issues related to overtraining.  I do have Addison’s disease, so maybe not producing any cortisol is for once an advantage.

Push A:

Cable Crossover

Overhead Triceps Ext. (Easy curl bar)

Side Raise (cable)

Dumbbell Bench

OHP

Triceps Push Down (bar, overload/cheat)

Chest Pull Over

Front Raise (cable)

Face Crushers (dumbbell)

Knelling landmine Press

Face Pull & I Raise

Push B:

One arm high cable crossover (full extension, to full contraction at the opposing hip)

Overhead Triceps Ext. (cable, rope)

Side Raise (dumbbell)

Incline Dumbbell Press

Overhead Press

Dips (triceps)

Low Cable Fly

Front Raise (dumbbell)

Triceps Kick Back (cable)

Kneeling Landmine Press

Face Pull & I Raise

Pull A:

Pullups

Rear delt raise (cable)

Dumbbel curl

Weighted back extension

Strict barbell row

Reverse curl standing

Straight arm overhead plate raise

Seated row

Drag curl

Body weight inverted row

Pull B:

Pullups

Rear delt raise (dumbbell)

Hammer curl

Wide grip pull down

Straight arm overhead plate raise

Reverse curl (seated)

Tripod row

Spider curl

Above the knee rack pull

Standing 1 arm cable row

Mercy 30s

Legs:

Low bar squat

Standing calf raise

Goblet squat

Seated calf raise/tibia curl

Glute bridge

Isolation calf extension

Above the knee rack pull

Abs:

6 days a week, pull 5 exercises from my list, go for an intense 7 minutes

Cardio:

30 mins on the elliptical every morning (fasted), this is pretty much just how I wake up

Run/Hike/Mountain bike a few times a week.

Seems like a pretty solid program. A couple of things...

Why are you starting your PUSH days with cable crossovers and lateral raises for chest and shoulders? Are those first 3 exercises on your PUSH days more like warm-ups before you get into the heavier compound movements? Because don't you want to be doing your dumbbell pressing and overhead pressing first so you can lift as much weight with them as possible.. ?

And with your leg routine, it doesn't look like you really have any hamstring work in there? The glute bridge might hit them to an extent.. but maybe adding something like a Romanian deadlift would be a good idea?

Thanks for the reply, Scott. So, I usually start my workouts with what I consider activation lifts, and then transition into overloads. For me, I've always been flat if I go into the compound lifts first thing. I stretch right out of bed in the morning, do a cardo session, and then a do dynamic warm-up when I get to the gym, and I still don't perform that well on the upper body compound lifts if I hit them first.

I didn't realize my hammies were being ignored. I thought I had them covered with the low bar squat, and glute bridge. I actually had the Romanian deadlift in my rough draft of this program, but dropped it thinking it was overkill. This might be why I'm experiencing some knee pain while running, muscle imbalance possibly. Definitely going to blast those hammies tomorrow.

Thanks for the feedback, and advice. I appreciate all the work you do with your YouTube channel, and website. You fully deserve all the good things coming happening in your life right now.

Yeah that makes sense man. Kind of like the non-responder videos I have been making with activation exercises. Keep up with that then!

Believe it or not squats don't hit your hamstrings that well. They are working, definitely, but if you aren't going ATG then they probably don't get as much love as they need. If you're seeing good hamstring growth it might be OK, but it's just something too think about!

Happy to help man. You are too kind 😊 Have a great weekend and keep training hard bro! 💪