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  1. #1
    Registered User PatriotsFan81's Avatar
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    How is my high volume 3 day/1 off program?

    Hi guys. I am an intermediate lifter and have mainly focused on strength programs in the past , operating in the 5-8 rep range. Was doing an upper/lower 4x a week and started to stall out. I like to go 5-6x a week and Ive gotten good results from upping the volume. I was hoping for some feedback on my current split/program and some help on if I have enough volume in. Btw I am 36, 180 lbs, goal is hypertrophy and my weak points are my upper chest and delts.

    Here is my current split
    Day 1 Chest/Arms
    Incline DB Press 3 sets 8-12 reps
    Incline BB Press 3 sets 8-12 reps
    Pec Deck 3 sets 8-12 reps

    Barbell Curls/Tricep Rope Pushdowns 10 - 15 superset
    Hammer Curls/JM Press 10 - 15 reps superset
    Overhead Tricep Extension/ Spider Curls 10- 15 superset

    Day 2 Legs
    Squat - 3 sets 8-12 reps
    Leg Press 3 sets 8-12 reps
    Romanian Deadlift 3 sets8-12 reps
    Leg Extension 3 sets 8-12
    Lying Leg Curl 3 sets 8-12
    Standing Calf Raises 4 sets 12-15
    Seated Calf Raises 4 sets 12-15

    Day 3 Back/Shoulders
    Pull-ups 4 sets rep goal 40 as many sets as it takes
    TBar Row - 3 sets 8-12
    Lat Pulldown 3 sets 8-12
    Seated Cable Row 3 sets 8-12
    Cable Lat Pullover 3 sets 8-12

    Rear Delt Peck Deck Machine 3 sets 8-12
    Face Pulls 3 sets 8-12
    Cable Side Laterals 6 sets 10-15
    Shoulder Press Machine 3 sets 8-12

    Day 4 - OFF

    DAY 5 - repeat


    My plan is to use double progression and when I can get all 3 sets at given weight for max rep range - is to just add a set. Then when I can do it for all 4 sets, go up in weight. I’ll prob deload every 8 weeks or so.

    Thoughts?
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  2. #2
    Registered User manishyadav1979's Avatar
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    Do consider short rest period also for hypertrophy.
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    Registered User WolfRose7's Avatar
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    Feels like it's mostly missing out on glute and lower back work.

    This could be worked around by having an alternate leg day with the 2nd one being more posterior chain focused.

    Sumo deads
    Ghd back extensions
    Ghd glute ham raise
    Maybe cable hip extensions
    ab work

    Is how I'd roughly set it up
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  4. #4
    49 going on 36 PurmaBulker1984's Avatar
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    Any reason for the 2 variations of incline and not something else
    160 lbs and jacked is about as impressive as D cups on a 300lb woman
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  5. #5
    Registered User PatriotsFan81's Avatar
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    Originally Posted by WolfRose7 View Post
    Feels like it's mostly missing out on glute and lower back work.

    This could be worked around by having an alternate leg day with the 2nd one being more posterior chain focused.

    Sumo deads
    Ghd back extensions
    Ghd glute ham raise
    Maybe cable hip extensions
    ab work

    Is how I'd roughly set it up
    Don’t have a Glute Ham Raise but will add sumo dead’s for day 2

    Originally Posted by PurmaBulker1984 View Post
    Any reason for the 2 variations of incline and not something else
    Upper chest is a major weak point.
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  6. #6
    Registered User PatriotsFan81's Avatar
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    Any other thoughts?
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  7. #7
    49 going on 36 PurmaBulker1984's Avatar
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    I would do incline bb one day and incline db the other. Then if you want to still hit your upper chest more, i'd do incline cable cross overs or db incline flies as your second exercise. Doing back to back redundant presses is at risk of being junk volume. If you wear out your shoulders, triceps, stabilizers on the first exercise you may not be able to do enough weight to effectively hit your upper chest. Also maybe add in dips or decline for a couple of sets, either in addition to the pec dec or in lieu of it one day.
    160 lbs and jacked is about as impressive as D cups on a 300lb woman
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    49 going on 36 PurmaBulker1984's Avatar
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    For legs 20 sets of quads in a week is a lot especially if you are doing the same exercises each day. You can wear out pretty quick that way. The second leg day needs different variants of quad work that is less systemically stressing if you are going to do this longterm. Hack squat, split squat, lunges, etc. Also another hip hinge like SLDL on the second day instead of RDL would be good.
    160 lbs and jacked is about as impressive as D cups on a 300lb woman
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  9. #9
    Registered User DCSpartan's Avatar
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    Originally Posted by PatriotsFan81 View Post
    Any other thoughts?
    There are better ways to lift than 3 sets of 12 DB presses followed by 3 sets of 12 BB presses.
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  10. #10
    Registered User PatriotsFan81's Avatar
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    Originally Posted by DCSpartan View Post
    There are better ways to lift than 3 sets of 12 DB presses followed by 3 sets of 12 BB presses.
    Could you give me an example?

    I’ve already run coolcadia push pull legs. It was great and it worked but now I have no upper chest development.

    Not sure why everyone on this forum is against upper chest
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