My WS4SBIII routine

[Calikid93]

Hey guys, I have heard many good things about the WS4SBIII program, but i have also heard alot of people saying that many of those who are on it are not ready for it and it wont help them. I have a few questions:

1.) I have been lifting for a little over 1 year now and have gotten my foundation for nutrition, form and lifting and was curious if I am ready for it. Based on my stats, am i ready?

16 years old
Height: 5' 7" weight: 162 pounds
Bench: 160 max
Deadlift:240 max
dumbell curl: 45 x 6

2.) I am not an athlete, but have heard this is a great routine for strength. Please critique my routine below.


MONDAY: MAX EFFORT LOWER
Deadlift-work up to a max set of 3-5 reps
Bulgarian split squat variation- 3 sets/ 6-12 reps
Reverse hyper extensions- 3 sets/ 8-12 reps
sprinter sit-ups, V-ups, toe touches, hip thrusts. Perform 10-20 reps of each exercise and go through the circuit 2-3 times. Rest 1-2 minutes between circuits.

TUESDAY: OFF

WEDNESDAY: MAX EFFORT UPPER
Benchpress- work up to a max set of 3-5 reps
Chinups- 2 sets of max reps, rest 3-4 minutes between sets
Dumbbell rows>Rear Delt Flyes- 3-4 supersets of 8-12 reps of each exercise
DB Shrugs- 3-4 sets of 8-15 reps
Dumbell Curls- 3-4 sets of 8-15 reps

THURSDAY: OFF
EAT/SLEEP
FRIDAY: VANITY DAY
dips- 3x15
dumbbell shrugs- 4x10
dumbbell curls- 5x8
forearm curls- 4x10

SATURDAY: OFF

EAT/SLEEP

SUNDAY: UPPER REPITION

Push-up variation- 2 sets of near max effort, 1 set of “all out effort”
Chinups>Seated DB Power Cleans- 3-4 Supersets/ 8-12 reps
DB Shrugs>DB Curls- 3 supersets/8-10 reps
military press- 4 sets 6-8 reps

[Calikid93]

bump

[Calikid93]

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[Calikid93]

Pmub

[Calikid93]

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[JT1562]

good luck ?

[Calikid93]

uh, thanks?...i think?

Oh, Just curious, could you answer the questions i asked?

[Paladin13]

Yeah anyone can be ready for WSFSB3 but it seems like you don't even know what or how to set up a proper template. You have 3 upper body days and 1 lower body day. Kind of un balanced. Make 2 upper and 2 lower days or 1 lower, 2 upper, and a strongman day if you have the materials for that.

[Calikid93]

Thank you! I appreciate a complete and critical response! you have been repped

[jimo5593]

Im also starting the WS4SB3 tomorrow but im usually the 3 day "hardgainers" format because i can only make the gym 3 days a week. But your stats are better than mine and i believe the program is set up for beginners so you should be able to do it.