Help workout routine review

[JKJB]

I was given the below workout routine and have been doing it 5 weeks and have been getting some decent results. I started doing my own research and I am not sure if it is optimal for an intermediate lifter. What do you guys think?


Day 1
Flat Barbell Bench Press: 8reps-5sets
Close Grip Bench Press: 8reps-3sets
Dip weighted: 10reps-4sets
Rear delt fly: 12reps-5sets
Standing Side Raises: 12reps-5sets
Incline Front Sholder Raise: 12reps-5sets

Day 2: REST

Day 3
Weighted Chin-Up: 9reps-4sets
Barbell Deadlift: 8reps-3sets
T-Bar Row: 12reps-4sets
Front Squat: 8reps-4sets
Barbell Bicep Curl: 8reps-4sets
Forearm roller: 8reps-3sets

Day 4: REST

Day 5
Incline Dumbell Bench Press: 8reps-5sets
Seated Dumbell Military Overhead Press: 10 Reps-5 sets
Barbell shrugs: 12 Reps-4 sets
Abs super set:
Seated Calf Raises: 30 Reps-3sets

Day 6: REST

Day 7:
Back Squat: 8 Reps-5 sets
Incline Dubell Bicep Curls: 8Reps-4sets
Bulgarian Split Squat: 8 Reps-4sets
T-Bar Row: 12reps-4sets
Standing calf raises: 30 Reps-3sets


My goal is to bulk up and have an athletic physique. I have been training for 2 years now and was given this plan. The one day on and one day off was a request from me as I work as an item packer and if I do that and two days consecutive training I will feel really bad on day 3.

In case any you need it: I am 5’8 150lb up from 130

Any advice on the workout plan would be appreciated!

[John Prophet]

I was given the below workout routine and have been doing it 5 weeks and have been getting some decent results. I started doing my own research and I am not sure if it is optimal for an intermediate lifter. What do you guys think?


Day 1
Flat Barbell Bench Press: 8reps-5sets
Close Grip Bench Press: 8reps-3sets
Dip weighted: 10reps-4sets
Rear delt fly: 12reps-5sets
Standing Side Raises: 12reps-5sets
Incline Front Sholder Raise: 12reps-5sets

Day 2: REST

Day 3
Weighted Chin-Up: 9reps-4sets
Barbell Deadlift: 8reps-3sets
T-Bar Row: 12reps-4sets
Front Squat: 8reps-4sets
Barbell Bicep Curl: 8reps-4sets
Forearm roller: 8reps-3sets

Day 4: REST

Day 5
Incline Dumbell Bench Press: 8reps-5sets
Seated Dumbell Military Overhead Press: 10 Reps-5 sets
Barbell shrugs: 12 Reps-4 sets
Abs super set:
Seated Calf Raises: 30 Reps-3sets

Day 6: REST

Day 7:
Back Squat: 8 Reps-5 sets
Incline Dubell Bicep Curls: 8Reps-4sets
Bulgarian Split Squat: 8 Reps-4sets
T-Bar Row: 12reps-4sets
Standing calf raises: 30 Reps-3sets


My goal is to bulk up and have an athletic physique. I have been training for 2 years now and was given this plan. The one day on and one day off was a request from me as I work as an item packer and if I do that and two days consecutive training I will feel really bad on day 3.

In case any you need it: I am 5’8 150lb up from 130

Any advice on the workout plan would be appreciated!

well its a decent amount of work done every other day...so it cant be THAT bad etc. It looks ok

just glancing at it the main thing that seems a bit out of place is throwing in 5 sets of rear delt flys lol. Seems a bit odd in a program like that, which focuses on big movements, to throw in 5 sets of a small isolation like that. Maybe throw in 2 sets if u must. The rear delts will be hit to a decent degree with the chins and rows etc