Critique on Intermediate Workout Program

[musc1emadness]

I only have max 40 mins to spare daily, Monday-Friday, hence supersetting whatever I can with all-round training.

Ignore reps/sets - just comment on workout sequence or if there are better exercises I can swop out to optimize gym time in session.

1, 3, 5
A1 Cable Press / Machine Press
A2 T-Bar Row / Lat Pull Down
B1 Squat
B2 Seated DB OHP / Machine OHP

2, 4
A1 Deadlift
A2 Tricep Overhead Extensions
B1 Face Pull
B2 Incline Cable Curls / Hammer Curls
C1 Hanging Leg Raise

[SuicideGripMe]

Your lower back will love this routine...

You are hitting deadlifts 2x a week, squats 3x a week with no rest in between... You'd be way better off doing something else in my opinion (something proven and not created by yourself until you have more experience).

[musc1emadness]

Your lower back will love this routine...

You are hitting deadlifts 2x a week, squats 3x a week with no rest in between... You'd be way better off doing something else in my opinion (something proven and not created by yourself until you have more experience).

I have lifted for almost 2 years+ by following established programs. However, few to none of the programs at intermediate level have full supersets like what I'm doing here. Straight sets drain me very fast and is not my preference too.

[air2fakie]

Ignore reps/sets - just comment on workout sequence or if there are better exercises I can swop out to optimize gym time in session.

Can I ignore the whole thing? ‘Cause that looks like one crappy program.

[SuicideGripMe]

Just do an Upper/Lower split M, T, Th, F and do your supersets then. Wednesday do some conditioning if you want.

[TolerantLactose]

I can't wait to see this intermediate workout.

[CW47]

Assuming you’re going to run this program:
- A good rule is to order your lifts by the amount of weight being moved. Squats should almost always come before presses and pulls, unless it’s something like a split squat or goblet squat.
- It’s generally agreed that antagonistic exercises work best for supersets. Combine a press with a pull rather than doing 2 presses or 2 pulls together.
- Doing full body workouts 5 times per week, your volume and/or loads will need to be pretty small each day, especially on squats and deads.

1 heavyish squat and/or deadlift session per week should be plenty.

The other squat and deadlift days should consist of lighter work which can come via different variations or submaximal work on your standard variation - something in the 50-70% range, not exceeding 7 RPE. Anything more than this is probably going to be counterproductive.

[musc1emadness]

Can I ignore the whole thing? ‘Cause that looks like one crappy program.

this is unconstructive feedback. you might want to elaborate how it is crappy and the solution to building in FULL supersets for 5 work days x 40mins.

[musc1emadness]

for 1,3,5 - I'm putting my press first because I'm emphasizing upper body compounds first.

@cw47 - if I do splits instead of full body x5, I will be wasting a lot of time on rest & not be able to maximize volume. any thoughts?

[air2fakie]

this is unconstructive feedback. you might want to elaborate how it is crappy and the solution to building in FULL supersets for 5 work days x 40mins.

Thank you for your unconstructive feedback on my feedback. It is crappy because it sucks. The solution is not to run a crappy program and then repeatedly pigeon hole the advice you’re willing to accept.

[paulinkansas]

Maybe do a full body push on day 1 & 4.
Do a full body pull on day 2 & 5.

That's sort of what I do. But I'm a feeble little 55 year old guy that shoots a .410

[CW47]

for 1,3,5 - I'm putting my press first because I'm emphasizing upper body compounds first.

@cw47 - if I do splits instead of full body x5, I will be wasting a lot of time on rest & not be able to maximize volume. any thoughts?

I commented on the exercise order because that's what you said you wanted feedback on, but it seems like you're just wanting confirmation that what you're doing is okay and that nothing needs to be changed?

I wasn't suggesting that you do splits. My assumption is that you're going to do full body 5x per week as you noted in your first post. I was just noting that you'll need to be very careful about the amount of volume you do each day. If you find that you're not recovering then you should be sure to adjust your daily volume.

However, if you wanted to move things around then you could put all of your squat volume on Day 1 each week and all of you deadlift volume on day 4. You could then reduce the work you're doing for the other exercises on those days but increase on days 2, 3, and 5 since you wouldn't be squatting or deadlifting.