Is This A Good Workout Program?

[KhaInTaa]

I would be doing a 3 day workout split, full body. One Mondays and Fridays I Would do strength and hypertrophy, so 2 compound strength lifts and then the rest would be hypertrophy and on wednesday it would be all hypertrophy. I picked 1 exercise for each muscle group (Chest, Back, Biceps, Triceps, Shoulders, Calves, Quads, Hamstrings, and even Glutes) per workout day. I also made it so im getting strength done from each muscle and then also hypertrophy attention. My question is, is this a good workout split and mix of strength and hypertrophy and is the excercise selection good as well.

[TolerantLactose]

Every program permutation has their pros and cons in terms of strength and hypertrophy. What is your definition of "good"?

[KhaInTaa]

Every program permutation has their pros and cons in terms of strength and hypertrophy. What is your definition of "good"?

will this be enough for strength and hypertrophy, like the way i have compound lifts on 2 days first for strength and then the rest is hypertrophy (sets and reps)

[TolerantLactose]

You haven't given enough information so who knows.

[KhaInTaa]

I linked two screenshots

[paulinkansas]

I linked two screenshots

They are hard to read. Can you "copy/paste" the text of the program?

[TolerantLactose]

I linked two screenshots

With insufficient information. Volume, intensity, progression?

[KhaInTaa]

With insufficient information. Volume, intensity, progression?

Chest = 74 Reps
Back = 72 Reps
Quads = 86 Reps
Hamstrings = 60 Reps + Deadlift work
Shoulder = 66 Reps
Biceps = 69 Reps
Triceps = 72 Reps
Calves = 78 Reps


Monday | Strength + Hypertrophy

Barbell Bench Press (Pec Major | Chest) 4x5

Squat (Rectus Femoris | Quads) 4x5

Pull Ups (Lats | Back) 3x8
Tricep Kickbacks (Long Head | Triceps) 3x8

Leg Curl (Biceps Femoris, Semitendinosus | Hamstring) 3x12
Seated Calf Raise (Soleus | Calf) 3x8

Dumbbell Hammer Curl (Long Head, Brachialis | Biceps) 3x8
Lateral Raises (Side Delts | Shoulder) 3x8

Face Pulls (Rear Delts, Corrective Exercise)


Wednesday | Hypertrophy

Dips (Pec Minor | Chest) 3x8
Barbell Curl (Short Head | Biceps) 3x5

Barbell Rows (Rhomboids | Back) 3x6
Tricep Pushdowns (Lateral Head | Triceps) 3x10

Leg Extensions (Vastus Lateralis, Vastus Medialis | Quads) 3x12
Hip Thrusts (Gluteus Maximus, Medias, Minimas | Glutes)

Rear Delt Flys (Rear Delts | Shoulder) 3x8
Standing Calf Raise (Gastrocnemius | Calf) 3x6

Farmers Carry (Full Body, Corrective Exercise)


Friday | Strength + Hypertrophy

Deadlift (Full Body) 4x5

Barbell Overhead Press (Front Delt | Shoulder) 3x6

Incline Dumbbell Press (Pec Major | Chest) 3x10
Preacher Curls (Short Head | Biceps) 3x10

Lat Pulldowns (Lats | Back) 3x10
Tricep Dips (Medial Head | Triceps) 3x6

Bulgarian Split Squat (Rectus Femoris, Vastus Lateralis | Quads) 3x10
Romanian Deadlifts (All Parts | Hamstring) 3x8

Standing Calf Raise (Gastrocnemius | Calf) 3x12

Face Pulls (Rear Delts, Corrective Exercise)

[paulinkansas]

Looks good to me. Although the volume might be a little too much. Only you will know the answer. If you aren't recovering properly, you might do 2 sets of everything where it calls for 3 sets. And 3 sets where it calls for 4.

[Wildtim]

Not a bad plan.........

For someone with several years of consistent training experience, who requires high intermediate to advanced stimulus to disrupt homeostasis.

Of course someone at that level wouldn't be asking this type of question so......

I'm betting you can see faster results and greater growth on a much simpler plan using only the basic compound lifts with little to no other movements.