Is this workout program good?

[HelpMeGetGood]

Main goal: build muscle

Sunday+Wednsday-Upper


Barbell Bench-Pyramid
Barbell incline-Pyramid
Barbell decline-Pyramid
Chest flys-4x12 reps
T bar row- Pyramid
Hyper extension- 4x12 reps Superset #4
Pull ups- 4x12 reps Superset#2
Shrugs-4x12
Lateral Raise bent-4x12 reps Superset #5
Lateral Raise normal- 4x12 reps Superset #5
Front raises- 4x12 reps Superset#6
DB overhead press-4x12 Superset#6
Overhead tricep extension- 4x12
Triceps v pulldown- 4x12 reps Superset#2
Close grip barbell press- 4x12
Bicep curl- 4x12 reps Superset#3
Preacher curl- 4x12 reps Superset#3




Monday+Thursday-Lower


Squat- 4x12 reps
Leg press- 4x12 reps Superset#1
Lunges- 4x12 reps
Calves (Leg press)- 4x12 reps Superset#1
Smith machine calf raise- 4x12
Leg curl- 4x12 reps
Glute-Ham raise- 4x12 reps
Abductors- 4x12 reps Superset#2
Adductors- 4x12 reps Superset#2

Cardio:
2x10 minutes before upper
4x10 minutes before and after lower

Don't mind the titles,I put them to arrange my workout so just leave them

[Junsuiakai]

I have a question.. How are you planning on actually progressing on this program? More does not always mean better.

It is WAY too much. I haven't even looked out if there is balance. I'm just blown away by the amount of exercises.

[FaIIen]

No, it isn't.

Don't try to make your own program.

[HelpMeGetGood]

So I looked at fierce 5 and really liked this one:

Upper A
Bench 3x5
Incline Bench 3x8
Lat Pulldowns 3x8 (any grip)
Bent Over Rows 3x8
Curls 3x10/Reverse Flies 3x12 Superset

Lower A
Squats 3x5
Weighted Back Extensions 3x8
Leg Press 3x10
Leg Curls 3x10
Ab work 3x15/Calf raises 3x12 Superset

Upper B
OHP 3x5
Flies 3x10
Pullups 3x8
Pendlay Rows 3x8
Face Pulls 3x12/Tricep pressdowns 3x10 Superset

Lower B
Front Squat 3x5
Romanian Deadlift 3x8
Leg Extensions 3x10
Leg Curls 3x10
Ab work 3x15/Calf Raises 3x12 Superset

But do you have any ideas for subtitues for the deadlift? I have a bit of a problem with it so anything else will be great.

[TheGymJim]

So I looked at fierce 5 and really liked this one:

Upper A
Bench 3x5
Incline Bench 3x8
Lat Pulldowns 3x8 (any grip)
Bent Over Rows 3x8
Curls 3x10/Reverse Flies 3x12 Superset

Lower A
Squats 3x5
Weighted Back Extensions 3x8
Leg Press 3x10
Leg Curls 3x10
Ab work 3x15/Calf raises 3x12 Superset

Upper B
OHP 3x5
Flies 3x10
Pullups 3x8
Pendlay Rows 3x8
Face Pulls 3x12/Tricep pressdowns 3x10 Superset

Lower B
Front Squat 3x5
Romanian Deadlift 3x8
Leg Extensions 3x10
Leg Curls 3x10
Ab work 3x15/Calf Raises 3x12 Superset

But do you have any ideas for subtitues for the deadlift? I have a bit of a problem with it so anything else will be great.

Good call. This is much better than what you first posted.

For the romanian deadlift? What exactly is your problem with the exercise?

Any hip hinge will do, but RDLs are probably your best option.

[HelpMeGetGood]

I have a bit of a problem with my back by I'll try to get over it and do RDLs anyway.
Thx everyone for the help!

[TreHockey]

Just keep the weight for RDLs (or any exercise) low enough that you maintain good form to keep the risk of injury lower

[HelpMeGetGood]

Surely will!
Thank you again for the help.
Never realized that I over worked but now I know that I did and that's why I didn't progress so much in weights (even though in muscle mass I did).
Hopefully fierce 5 will work for me.
Have a great day!

[HelpMeGetGood]

Ohh and one last question.
Do you think that it will be fine to add OH triceps extension to upper A and preacher curls to upper B at the end of each workout? Or shouldn't I?
Both will be 3x10.
Just so I will work my triceps and biceps twice a week.

[HelpMeGetGood]

Wait I think that I understand why they only included one iso for triceps and biceps but correct me if I am wrong.
pull ups work your biceps a lot and bench presses work your triceps a lot,
so It's actually working your triceps and biceps twice a week.
Should I still do what I said or will it destroy the balance of the plan because I will work arms out 3 times a week?

[Junsuiakai]

Wait I think that I understand why they only included one iso for triceps and biceps but correct me if I am wrong.
pull ups work your biceps a lot and bench presses work your triceps a lot,
so It's actually working your triceps and biceps twice a week.
Should I still do what I said or will it destroy the balance of the plan because I will work arms out 3 times a week?

yes

[HelpMeGetGood]

So I shouldn't add it?

[HelpMeGetGood]

So I looked at fierce 5 and really liked this one:

Upper A
Bench 3x5
Incline Bench 3x8
Lat Pulldowns 3x8 (any grip)
Bent Over Rows 3x8
Curls 3x10/Reverse Flies 3x12 Superset

Lower A
Squats 3x5
Weighted Back Extensions 3x8
Leg Press 3x10
Leg Curls 3x10
Ab work 3x15/Calf raises 3x12 Superset

Upper B
OHP 3x5
Flies 3x10
Pullups 3x8
Pendlay Rows 3x8
Face Pulls 3x12/Tricep pressdowns 3x10 Superset

Lower B
Front Squat 3x5
Romanian Deadlift 3x8
Leg Extensions 3x10
Leg Curls 3x10
Ab work 3x15/Calf Raises 3x12 Superset

But do you have any ideas for subtitues for the deadlift? I have a bit of a problem with it so anything else will be great.

Nvm I have one really last question.
I noticed that there aren't any side deltoid exercises in this program.

am I missing something or should I add two more exercises (One to upper A and one to upper B) that isolate the side deltoids like lateral raises?
I just don't want my side deltoids to be weak.

[FaIIen]

Nvm I have one really last question.
I noticed that there aren't any side deltoid exercises in this program.

am I missing something or should I add two more exercises (One to upper A and one to upper B) that isolate the side deltoids like lateral raises?
I just don't want my side deltoids to be weak.

Lateral and anterior deltoids are involved in pretty much all pressing movements. Especially in incline bench and OHP.

[HelpMeGetGood]

Lateral and anterior deltoids are involved in pretty much all pressing movements. Especially in incline bench and OHP.

So you think that the lateral deltoids are getting enough work in this plan?

[Junsuiakai]

So you think that the lateral deltoids are getting enough work in this plan?

until, you get strong enough.

You need to build a base first.

For.instance, I built my base but my shoulders, and Triceps were lagging, so now I add I'm extra shoulder work.

Build a base first then target your lagging muscles.

[HelpMeGetGood]

until, you get strong enough.

You need to build a base first.

For.instance, I built my base but my shoulders, and Triceps were lagging, so now I add I'm extra shoulder work.

Build a base first then target your lagging muscles.

kk thank you very much

[OldFartTom]

So I shouldn't add it?

Run the program as written

[TheGymJim]

I personally do not believe that the medial (side) delts are worked much in pressing movements (backed up by EMG data), and I would always advocate including extra side (and rear) delt work.

In people who lift, the anterior (front) delts are massively overdeveloped compared to the side or rear delts, due to the fact they're utilised in every pressing movement. This is also why I think front raises (or any front delt isolations) are not only totally redundant but can also worsen imbalances, and why I would never recommend them to anyone (unless, for some reason, they can't press)

I also think the recovery cost of side delt work is low and shouldn't have a major negative impact on any of your main movements, so I have no problem with adding in (light) lateral raises twice a week.

Maybe this runs counter to the minimalistic approach I see advocated constantly on this forum, but I think lateral raises have almost as much value as face pulls and I think they should be included in any aesthetics-oriented routine, as again, the recovery cost is pretty low.

[HelpMeGetGood]

That's exactly what I thought as well,so I will add lateral raises (face pulls and reverse flys are already in there for rear delts ).
Now I have 2 questions:
1.How many sets and reps f lateral raises do you think I should do per workout? (I will add lateral raises at the end of Upper A and B)
2. Are face pulls and reverse flys enoguh for rear delts in this workout plan? (considering the other exercises included in it).

[davisj3537]

1. 2 sets should be adequate
2. Yes


You'll find that both face pulls and reverse flies really work side delts as well as OHP. I don't feel they need extra work, but adding 2 sets isn't gonna ruin anything.

[Junsuiakai]

I personally do not believe that the medial (side) delts are worked much in pressing movements (backed up by EMG data), and I would always advocate including extra side (and rear) delt work.

In people who lift, the anterior (front) delts are massively overdeveloped compared to the side or rear delts, due to the fact they're utilised in every pressing movement. This is also why I think front raises (or any front delt isolations) are not only totally redundant but can also worsen imbalances, and why I would never recommend them to anyone (unless, for some reason, they can't press)

I also think the recovery cost of side delt work is low and shouldn't have a major negative impact on any of your main movements, so I have no problem with adding in (light) lateral raises twice a week.

Maybe this runs counter to the minimalistic approach I see advocated constantly on this forum, but I think lateral raises have almost as much value as face pulls and I think they should be included in any aesthetics-oriented routine, as again, the recovery cost is pretty low.

I agree with you entirely, I just think novices, don't have the endurance or capacity to add in extra work. So that is probably why it is safer to just tell them that it isn't necessary.

[HelpMeGetGood]

1. 2 sets should be adequate
2. Yes


You'll find that both face pulls and reverse flies really work side delts as well as OHP. I don't feel they need extra work, but adding 2 sets isn't gonna ruin anything.

Sorry for asking so many questions but just to make sure how many reps per set (lateral raises)?

[TheGymJim]

Sorry for asking so many questions but just to make sure how many reps per set (lateral raises)?

2x12-15, twice per week, should be adequate.

I prefer cable variations, personally. Though harder to overload, you can isolate the side delts more and the resistance curve is more constant.

[HelpMeGetGood]

I'll do it with cable most of the time then.
Really thank you because you helped me a lot.
I wrote a good feedback about ya'll.

[HelpMeGetGood]

BTW is it fine if I increase the weight in it every week?
Even though it's an intermediate program and you are supposed to increase the weight every two weeks I think that I am able to increase it every week and I like this program much more than the novice one.
Is it fine to increase the weight every week?

[TheGymJim]

BTW is it fine if I increase the weight in it every week?
Even though it's an intermediate program and you are supposed to increase the weight every two weeks I think that I am able to increase it every week and I like this program much more than the novice one.
Is it fine to increase the weight every week?

If you are able to increase the weight on a weekly basis, then you should so so for as long as you are not stalling. You can run an "intermediate" program with novice progression. It's just not gonna be novice progression for very long.

[HelpMeGetGood]

Will it be longer on a novice program?
Because I think that I'll stall in the same weight area on both novice and intermediate programs so does it actually matter or is it just different varieties?

[FaIIen]

Lateral deltoids do nothing more than stabilizing the humerus so your shoulders don't break during pressing movements, but during wide pulls it is actually really active and working.

I wouldn't consider > 60 % activation in the shoulder press insignificant.

You are correct about the rows tho.