Are you feeling it now Mr.Krabs?

[PolishMilkMan]

I was wondering if anyone can review my new workout program to see if it's a optimal plan for building muscle and strength.

Background:

I am a 5'11 Male at 180 pounds (18 yrs old). I use to run long distance for track and played soccer in high school. I have been lifting consistently for the past three months (starting from some experience), and I also play intramural basketball. My main goal is to increase overall strength, and build muscle hypertrophy.

So far the progression has been pretty slow in terms of my goals.

I hope to add more volume (progressive overload?) to each exercise, around 5-10 lbs each month... which I have been able to do for some exercises. Also do I need to take deloading weeks? and How often?


New Workout Routine (just started the third week):

Lift 5 days a week, 1 day for basketball, and 1 rest day. *Occasionally I add in abs (usually 10-15 mins of various exercises)

First set is usually 70-75% of max, second & third set is usually around 80-85% of max, and if I do more than three sets its usually around 90-95% of max.

Day 1 (Push 1 - Chest & Trip)

Bench Press: 5-6 x 5 reps
Incline Dumbbell Press: 3-4 x 8 reps
Flat Dumbbell (close-neutral grip): 3 x 8 reps
Cable Fly: 3 x 12-15 reps

EZ bar Extensions/Skull Crushers: 5 x 5-6 reps
Close-Grip Bench Press: 3 x 10 reps
Cable Push down: 3 x 10 reps

Day 2 (Legs/Shoulder)

Squat: 5-6 x 5 reps
Leg Press: 4 x 10 reps
Leg Extensions: 3 x 12 reps
Leg Curls: 3 x 12 reps
Hip Extensions & Abductions: 2 x 15 reps
Standing Calve Raises: 3 x 20 reps
Single Calves Raises: 3 x 20 reps

Overhead Press: 5-6 x 5 reps
Standing Front Raises: 3 x 10 reps
Standing Side Raises: 3 x 10 reps
Sitting Bent-Over Raises: 3 x 10 reps
Shrugs: 3 x 15 reps

Day 3 (Pull 1 - Back & Biceps)

Dead-lifts: 5 x 5-6 reps
Austrian/Assisted Pull ups: 3-4 x 10 reps
T-bar Row - 3 x 10 reps
Cable Row - 3 x 10 reps
Pull down or Face-pull : 3 x 10 reps

Barbell Curls: 5 x 5-8 reps
Alternating Hammer Curls: 3-4 x 10 reps
Cable Curls: 3 x 10 reps
Wrist Curls or Reverse Curls: 3 x 15 reps

Day 4 (Basketball/w plyometrics)

Sprinting 5 x 30 meters
Box Jumps 5 x 8 jumps
Jump Squats 3 x 10 jumps
Single Leg Jumps 3 x 10 jumps
Setups: 3 x 10 jumps
Calve Raises: 3 x 20 reps
1-2 hours of pickup games

Day 5 (Push 2 - Chest & Tri)

Bench Press: 5-6 x 5 reps
Decline Dumbbell Press: 3-4 x 8 reps
Pec Machine Fly: 3 x 10 reps
Cable Fly: 3 x 12-15 reps

Ez-bar Extensions: 5 x 5 reps
Tri-kickbacks: 3 x 10 reps
Diamond push-ups: 3 x 10 reps
Cable Push Down: 3 x 10 reps

Day 6 (Pull 2 - Back & Biceps)

Dead-lifts: 5 x 5-6 reps
Barbell Rows: 3 x 8 reps
Barbell Shrugs: 3 x 10 reps
Cable Row - 3 x 10 reps
Pull down or Face-pull : 3 x 10 reps

Barbell Curls: 5 x 5-8 reps
Alternating Hammer Curls: 3-4 x 10 reps
Cable Curls: 3 x 10 reps
Wrist Curls or Reverse Curls: 3 x 15 reps

Day 7 (REST)

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Taking any advice/criticism - Too many sets? Wrong Exercises? Too Many Reps? Not Enough Muscle Repair Time? Missing certain muscles? Should I op out for another leg and shoulder day? Etc...

Feel free to ask any questions as well!

[DCSpartan]

Any body that posts a routine having you do 5 reps at 95% of your 1RM doesnt know what they are talking about.

Not to mention doing shoulders the day after benching . . . . ouch!

[ODoyle99]

Any body that posts a routine having you do 5 reps at 95% of your 1RM doesnt know what they are talking about.

Not to mention doing shoulders the day after benching . . . . ouch!

Not to mention having 5.5 days of upper body lifting and 0.5 days of lower body lifting per week.

[OldFartTom]

It could be better. The biggest skeletal muscles are glutes hamstrings quads lats (https://www.livestrong.com/article/1...es-human-body/), so to get most bang for your buck you want to hit them as a higher priority than the smaller muscles.

You'd do better to run a 3 day full-body barbell program based on the "big lifts". Then maybe add a light 4th day of sports based, jumping running throwing swimming. Might also be a quicker approach (either in terms of less gym time, or faster progress, or both!)

Good luck, enjoy...