Can someone check my program please. Thankyou

[BradaZz21]

Hi all. Can someone give me some input about my program. I've been doing full body 3 times a week and I feel it's time for a change.
Would this be an effective program for gaining mass?

My concerns are, the volume on the upper body days are pretty high right? Is that to much?
I added shrugs in cos I want to fill out more in clothes and a friend told me traps will help alot with that.
And I added face pulls at the end cos Jeff C of Athlean X says to always do face pulls.

So is this a good program for mass? My friend gave it to me and I tweaked it a little by adding - face pulls, shrugs and Lateral raises.

Thanks in advance


1 upper

Flat Barbell bench press. 3×5
Barbell row. 3×6-8
Seated military press. 3×8-10
Weighted pull up. 3×8-10
Seated dumbell Tricep extension. 3×8-10
EZ bar curls. 3×8-12
___
Cable flies. 3×10-15
            - superset
Lateral raises. 3×8-12

Shrugs. 3×10-15
            - superset
Face pull. 3×10-15


1 lower

Deadlift. 3×5
Legpress. 3×8-12
Bulgarian split squats. 3×8-12
Lying leg curls. 3×8-15
Seated calf raise. 3×15-20
+Abs


2 upper
Incline dumbell bench press. 3×6-8
T-bar row. 3×8-10
Standing military press. 3×8-10
Weighted chin up. 3×6-8
Dumbell flies. 3×8-12
Close grip bench press. 3×8-10
Incline hammer curls. 3×8-10
Shrugs. 3×8-10
            - superset
Face pull. 3×10-15


2 lower
Barbell squat. 3×6-8
Leg press. 3×8-10
Romanian deadlift. 3×8-12
Walking lunges. 3×8-12
Standing calf raise. 3×8-12
+abs



Day 1. Upper 1
Day 2. Lower 1
Day 3. Rest.
Day 4. Upper 2
Day 5. Lower 2
Day 6. Rest.
Day 7. Rest

[randomcrash]

That's very similar to what I do, but I do about half of the upper isolations you have and only do 2x10 with them. Squats, leg press, and lunges in one day would outright kill me.

[Filmbuff81]

What’s your plan for progression?

Any routine can work for gaining mass or cutting.

Calorie surplus ensures the mass portion provided you’re not training like an idiot.

It looks like you really only have like 15 sets of chest a week, so the volume per body part isn’t outlandish.

[BradaZz21]

That's very similar to what I do, but I do about half of the upper isolations you have and only do 2x10 with them. Squats, leg press, and lunges in one day would outright kill me.

OK sound yeah I'll knock a set off all the isolations. Do you see alot of progress with yours in terms of size?

[BradaZz21]

What’s your plan for progression?

Any routine can work for gaining mass or cutting.

Calorie surplus ensures the mass portion provided you’re not training like an idiot.

It looks like you really only have like 15 sets of chest a week, so the volume per body part isn’t outlandish.

I've just finished my first year, I've been making sure I gain between 0.7lbs to 1lbs a week. Gone from 128lbs to 172lbs. Plan for progression would be that^ and gradually increasing weight on all, primarily compounds.

Would I see more gains if I did 20 sets of chest? Thankyou

[TAWS6]

1 upper

Flat Barbell bench press. 3×5
Barbell row. 3×6-8
Seated military press. 3×8-10
Weighted pull up. 3×8-10
Seated dumbell Tricep extension. 3×8-10
EZ bar curls. 3×8-12
Face pull. 3×10-15

1 lower

Deadlift. 3×5
Legpress. 3×8-12
Bulgarian split squats. 3×8-12
Lying leg curls. 3×8-15
Seated calf raise. 3×15-20
+Abs

2 upper
Incline dumbell bench press. 3×6-8
T-bar row. 3×8-10
Weighted chin up. 3×6-8
Dumbell flies. 3×8-12
Incline hammer curls. 3×8-10
Face pull. 3×10-15

2 lower
Barbell squat. 3×6-8
Romanian deadlift. 3×8-12
Leg ext 3×8-12
Leg curl
Standing calf raise. 3×8-12
+abs

You were on the right track. I wanted to clean up the amount of pressing to avoid shoulder issues. How does this look to you? I think there is enough rear delt work where you don't need a lateral and face pull on the same day.

[randomcrash]

OK sound yeah I'll knock a set off all the isolations. Do you see alot of progress with yours in terms of size?

I don't do isolations for size. I really only do them as a mental thing I guess, it feels good, I have a good pump afterward, and I just like the mind-muscle connection thing. Some days if I am pressed for time I will skip them.

[Filmbuff81]

I've just finished my first year, I've been making sure I gain between 0.7lbs to 1lbs a week. Gone from 128lbs to 172lbs. Plan for progression would be that^ and gradually increasing weight on all, primarily compounds.

Would I see more gains if I did 20 sets of chest? Thankyou

No no you said it was high volume.

I’m just saying it seems fairly moderate so you should be fine.

No need to do more just for the sake of it.

[BradaZz21]

No no you said it was high volume.

I’m just saying it seems fairly moderate so you should be fine.

No need to do more just for the sake of it.

Ok gotcha. 15 sets it is. Thanks mate

[BradaZz21]

You were on the right track. I wanted to clean up the amount of pressing to avoid shoulder issues. How does this look to you? I think there is enough rear delt work where you don't need a lateral and face pull on the same day.

What should I change with the pressing? Maybe change close grip bp for another Tricep exercise or something? I did have something weird going on with my shoulder few months ago where it would hurt doing any chest exercise except incline. Shoulder exercises were oddly unaffected though.
Okk thankyouu

[TAWS6]

What should I change with the pressing? Maybe change close grip bp for another Tricep exercise or something? I did have something weird going on with my shoulder few months ago where it would hurt doing any chest exercise except incline. Shoulder exercises were oddly unaffected though.
Okk thankyouu

https://forum.bodybuilding.com/showt...6216941&page=1

This should help and give you more to work with.

[BradaZz21]

This should help and give you more to work with.[/QUOTE]

Thanks mate. Appreciate it. I'll check it out when I'm home