Is this a good program?

[Sirells007]

Hey all,
Im 14 years old and looking for some help with this program that was given to me by another user a while ago as an alternative to 5X5.
Ive been doing it for about a month now and wondering if anyone would change anything about it and if it is good?

The program:

Push Day:
Bench 3x5
Bench 3x10 of x0.6 the weight done in the 3x5
Chest flies 3x10
Rear delt raise 3x10
Plate front raise 5x20
Dips 3xMax

Pull Day:
Deadlift 1x5
Deadlift 3x10 with x0.6 the weight done in 1X5
Hammer Curls 3x12
Barbell Row 3x10
Curls 3x12
Shoulder Shrugs 3x10

Legs:
Squat 3x5
Squat 3x10 with x0.6 the weight done in 3x5
200 Crunches
3Min plank
Leg raises 3x10
Romanian deadlift 1x5

With the main lifts i add 2.5kg each time I do it until I hit max where I deload 10 kg and start again from there.
I also add some weight to the accessories that I feel I did easily the previous time.
Any tips would be appreciated.
Thanks alot, Elliot Payne

[BS57]

Are you going to be another one of these?

https://forum.bodybuilding.com/showt...hp?t=176663601

[Ghawk21]

Lmao at 200 crunches in between leg exercises. Why? 100% going to turn into a cardio hip flexor exercise at that many reps. 3.5/10, novice programs in the stickies are much better.

[HelpingHanding]

Hey all,
Im 14 years old and looking for some help with this program that was given to me by another user a while ago as an alternative to 5X5.
Ive been doing it for about a month now and wondering if anyone would change anything about it and if it is good?

The program:

Push Day:
Bench 3x5
Bench 3x10 of x0.6 the weight done in the 3x5
Chest flies 3x10
Rear delt raise 3x10
Plate front raise 5x20
Dips 3xMax

Pull Day:
Deadlift 1x5
Deadlift 3x10 with x0.6 the weight done in 1X5
Hammer Curls 3x12
Barbell Row 3x10
Curls 3x12
Shoulder Shrugs 3x10

Legs:
Squat 3x5
Squat 3x10 with x0.6 the weight done in 3x5
200 Crunches
3Min plank
Leg raises 3x10
Romanian deadlift 1x5

With the main lifts i add 2.5kg each time I do it until I hit max where I deload 10 kg and start again from there.
I also add some weight to the accessories that I feel I did easily the previous time.
Any tips would be appreciated.
Thanks alot, Elliot Payne

Way more pushes than pulls.... problem number 1. You want to opposite... or at LEAST equal pullush. Deadlift may be a pulling motion, but it's a leg exercise, so it isn't actually counting for a pull. Curls are an iso. You really only have one honest to god pull in the whole program.

This is your push:
3x5 bench
3x10 bench
3x10 chest fly.
The others are mostly isolation so whatever.

This is your pull:
Row 3x10.
The others are isolation, or leg movements... nothing wrong with putting them on pull day, but they definitely don't "count" towards your ratio of pushull with upper body.

Ideal is 2:1 pullush. You have the opposite. Equal is okay, especially for novices (eg Allpro has a 1:1 assuming you sub curls for upright rows, while Fierce 5 has more pull than push by volume).
Your back is going to suck. I would follow a novice program assuming that's where your lifts are. If they aren't, you need to find a program that suits you, because this one is awfully imbalanced, and will lead to poor aesthetics and more importantly shoulder injuries.

[Sirells007]

Are you going to be another one of these?

I posted that on the 8th of January, 3 days ago. I got no response and I was still wondering what I should do with the program which is why I asked again on a different category more suited to my question.
I don't see the problem with what I did but feel free to tell me as I am new to this forum and bodybuilding in general.

[Sirells007]

Way more pushes than pulls.... problem number 1. You want to opposite... or at LEAST equal pullush. Deadlift may be a pulling motion, but it's a leg exercise, so it isn't actually counting for a pull. Curls are an iso. You really only have one honest to god pull in the whole program.

This is your push:
3x5 bench
3x10 bench
3x10 chest fly.
The others are mostly isolation so whatever.

This is your pull:
Row 3x10.
The others are isolation, or leg movements... nothing wrong with putting them on pull day, but they definitely don't "count" towards your ratio of pushull with upper body.

Ideal is 2:1 pullush. You have the opposite. Equal is okay, especially for novices (eg Allpro has a 1:1 assuming you sub curls for upright rows, while Fierce 5 has more pull than push by volume).
Your back is going to suck. I would follow a novice program assuming that's where your lifts are. If they aren't, you need to find a program that suits you, because this one is awfully imbalanced, and will lead to poor aesthetics and more importantly shoulder injuries.

Thanks for the reply. The issue with the push to pull ratio was probably my error as I substituted chin ups for hammer curls as I saw it on another ppl split and I didn't have easy access to a pull up bar. I tried installing one in my door frame but it was too weak to hold it and got damaged.
I have looked for programs but I only have a bench press, barbell and dumbbells so I cant fully complete many of them. I did do 5x5 for a month but I was told to do this program by another user so I decided to try it as well as someone said that 5x5 is bad for aesthetics and that it would only give me good legs and no mid section.
Do you recommend starting 5x5 again???
Thanks alot.

[Sirells007]

Lmao at 200 crunches in between leg exercises. Why? 100% going to turn into a cardio hip flexor exercise at that many reps. 3.5/10, novice programs in the stickies are much better.

Thanks alot for the reply. Do you recommend doing 5x5 as a novice program?

[Farley1324]

Thanks alot for the reply. Do you recommend doing 5x5 as a novice program?

What the heck is "5x5"? That is not a routine, it's just a number of sets and a number of reps, taken alone it tells us very little about a program.



Read the stickies and look around at reputable novice routines such as Fierce 5, 5/3/1 For Beginners, Starting Strength, All Pros, Greyskulls LP etc. Pick one and follow it. Check Nutrition Forum stickies. Track calories and carbs/fat/protein daily, as well as bodyweight. (www.myfitnesspal.com is popular for this)

Some starting points for performing the main lifts (click through related videos for other lifts from the same folks)

[Sirells007]

What the heck is "5x5"? That is not a routine, it's just a number of sets and a number of reps, taken alone it tells us very little about a program.

Thanks alot for the tips on form.
Sorry for the confusion I meant Strong Lifts 5x5, my bad.

[Ghawk21]

Thanks alot for the tips on form.
Sorry for the confusion I meant Strong Lifts 5x5, my bad.

Stronglifts would be a better choice, there's also Fierce 5 which can be found in the stickies. Its the most recommended on these forums and the guy who made it is quite active here answering questions.

[Sirells007]

Stronglifts would be a better choice, there's also Fierce 5 which can be found in the stickies. Its the most recommended on these forums and the guy who made it is quite active here answering questions.

Okay thanks, I will have a look at it.

[HelpingHanding]

Okay thanks, I will have a look at it.

You can use dumbells for the novice program of fierce 5, though progress will slower.

[Damnentia]

The concept of having your supplemental work be your main lifts again, just done with higher reps - is very cool.

But then you ruin it by adding more and more exercises just for the sake of having them unnecessary exercises done. In the end...you end up squatting just once a week. (And you don't press overhead!) get your priorities right.

Wanting to die day:
Squat: 5x5
Press: 5x5
Squat: 5x10
Bench: 5x10
Romanian Deadlift: 5x10
Pendlay Row: 5x10

*Work in supersets for time saving, and improving your conditioning.

Not Wanting to Die day:
Front Squat: 5x3
Bench Press: 5x5
Press: 5x10
Light Deadlift: 5x5
Chin-Ups: 25~50 Reps total
Face Pulls: 3x10

*Optinal stupid **** (Lateral Raises, AB work, Calf Raises, Lateral Raises, Curls, Tricep Extensions) can go here.

Getting them PRs day:
Squat: 6x3 (Pyramid)
Press: 3x3
Bench: 3x3
Deadlift: Work to a new max (Singles)
*Optional Chin-Ups and Facepulls
*Optional stupid ****.

[Sirells007]

The concept of having your supplemental work be your main lifts again, just done with higher reps - is very cool.

But then you ruin it by adding more and more exercises just for the sake of having them unnecessary exercises done. In the end...you end up squatting just once a week. (And you don't press overhead!) get your priorities right.

Wanting to die day:
Squat: 5x5
Press: 5x5
Squat: 5x10
Bench: 5x10
Romanian Deadlift: 5x10
Pendlay Row: 5x10

*Work in supersets for time saving, and improving your conditioning.

Not Wanting to Die day:
Front Squat: 5x3
Bench Press: 5x5
Press: 5x10
Light Deadlift: 5x5
Chin-Ups: 25~50 Reps total
Face Pulls: 3x10

*Optinal stupid **** (Lateral Raises, AB work, Calf Raises, Lateral Raises, Curls, Tricep Extensions) can go here.

Getting them PRs day:
Squat: 6x3 (Pyramid)
Press: 3x3
Bench: 3x3
Deadlift: Work to a new max (Singles)
*Optional Chin-Ups and Facepulls
*Optional stupid ****.

Okay thanks, I will try this program and see how it goes.

[OldFartTom]

Stronglifts would be a better choice, there's also Fierce 5 which can be found in the stickies. Its the most recommended on these forums and the guy who made it is quite active here answering questions.

The above

[Damnentia]

Okay thanks, I will try this program and see how it goes.

Good luck.
If you can progress on it - awesome.
But keep in mind this is a lot of work, aimed at intermediate lifters.

Beginners don't need it, and advanced...can sustain it (with their weights) for too long.