Please comment on my workout program

[Boris89]

Greetings everybody, i'm new here and glad to join the community. I'm male, 23 years old, height: 1.80m (5 ft. 11 in.), weight: 80kg(176 lbs.) Used to weightlift 3 months ago and now want to resume (and this time with absolute dedication). I am also a runner and can run for more than an hour without resting, but I'm moving to building muscle. I am seeking to lose fat & build muscle at the same time, no bulking and cutting phases.

So here is what I plan to do:

Monday: Chest&Triceps day

Bench press 4x12
Dumbbell chest fly 3x12
Dumbbell pullover 3x12
Tricep kickbacks 3x12
Band pushdowns 3x10

Situps 3x80
Cardio: 20min run


Tuesday: 30min run

Wednesday: Back&Biceps day Sadly no strength for pullups, but will add them in time.

Lat pull 4x12
Barbell row 4x12
T-bar row 3x12
Seated cable row 3x12
Preacher curls 3x12
Biceps curl 3x12
Hammer curl 3x12

Situps 3x80
Cardio: 20min run

Thursday: 30min run

Friday: shoulder and legs day

Back squat 3x12
Leg extentions 3x12
Leg curls 3x12
Front dumbbell raise 3x12
Lateral raise 3x12
Overhead dumbbell raise 3x12

Situps 3x80
Cardio: 20min run

Weekends: 30 min run

Nutrition: oatmeal+ 20g nuts, lean meats (mostly chicken), fish, eggs, beans, peas, other veggies, a bit of fruit, low fat yoghurt and milk.. that kind of stuff. It seems i need roughly 2500 calories for maintenance (incl. workout) so i'm thinking to eat 2200cal a day.


So do you think the program is adequate for muscle gains and fat loss? Is 3 days in the gym too little? Any help would be appreciated

[MARKLORIE]

I am not sure of your current lifting experience, but me personally, I would generally recommend going Full body, then upper / lower split, then something like what you have. The routine isn't bad though, and the way it is set up allows for some easy variation as you could also later do chest and bi's, back and tri's, and so forth. This isn't really a strength building routine, if pure strength is what you are looking for I would research power lifting and olympic lifting. This will, however help you lose some fat, and is a great start to building some lean mass providing your diet is maintained. My only concern is sit ups, personally I don't find sit ups to be a great exercise, if you feel you must do them, I would recommend trying a different ab exercise for each workout, and maybe throwing in some oblique work. I wouldn't say that 3 days in the gym is too little either, many people fail to get the appropriate amount of rest, so I feel you are on the right track.

[Boris89]

I am not sure of your current lifting experience, but me personally, I would generally recommend going Full body, then upper / lower split, then something like what you have. The routine isn't bad though, and the way it is set up allows for some easy variation as you could also later do chest and bi's, back and tri's, and so forth. This isn't really a strength building routine, if pure strength is what you are looking for I would research power lifting and olympic lifting. This will, however help you lose some fat, and is a great start to building some lean mass providing your diet is maintained. My only concern is sit ups, personally I don't find sit ups to be a great exercise, if you feel you must do them, I would recommend trying a different ab exercise for each workout, and maybe throwing in some oblique work. I wouldn't say that 3 days in the gym is too little either, many people fail to get the appropriate amount of rest, so I feel you are on the right track.

So you're saying I should get a full body workout routine and then switch to upper/lower splits. How much time should I spend on the FBW routine before moving on to the next level? And thanks for the other info you provided!