What do you think of this program?

[xln021]

I know bro splits are not well accepted in this forum yet ill post it to see what u think.

Monday. Chest and Triceps

Bench Press. 4 sets 12,10,8,6
Incline Bench Press. 3 sets 10,8,6
Cable Crossover. 3 sets 12
Push ups. 3 sets to failure.

Lying Triceps Extension. 4 sets 12,10,8,6
Rope Triceps Extension. 3 sets 10

Tuesday. Back and Biceps

Barbell Rows. 4 sets 12,10,8,6
Lat Pulldowns. 3 sets 12,8,5
One arm Dumbbell Rows. 3 sets 10
Standing Pulldown. 3 sets 10

Barbell Curl. 4 sets 12,10,8,6
Hammer Curl. 3 sets 10

Wednesday. Rest

Thursday. Shoulders , traps and abs.

Shoulder Press. 4 sets 12,10,8,6
Dumbbell Lateral Raise. 3 sets 10
One arm Cable Front Raise. 3 sets 10
Reverse Flies. 3 sets 10
Dumbbell Shrug. 4 sets 10

Abs. 3 sets to failure.
Plank. 3 sets 30 seconds

Friday. Legs.

Squats. 4 sets 12,10,8,6
Leg Press. 3 sets 10
Dumbbell Deadlift. 4 sets 12,10,8,6
Hip Thrust. 4 sets 10
Calf Raise. 3 sets 15

[Heisman2]

You can try any program you want and see how it goes. What are your current strength levels and how long have you been lifting?

[CommitmentRulz]

The end of January, you said your lifts were

squat 65kg 5reps
bench 50kg 5 reps max
lat pulldowns 40k 8 reps
OHP 35kg 5reps
barbell curl 20kg around 8reps

What are they now? Unless you've made significant progress, I think you need to do your big lifts MORE than one day a week.

[ECGordyn]

Legs once a week ffs.
If you know that bro splits aren't promoted on this forum then you also know that training legs in a balanced way IS promoted on this forum.

Ever hear of RTFF? Read The F*cking Forum

[air2fakie]

OP, you don't need the approval of anyone on this forum esp when you already know you want go against what they'd recommend.

Although not optimal, bro splits can work decently enough if you can manage the volume and intensity right for yourself - but if you're natural they can also have you easily spinning your wheels week to week. IMO yours doesn't look much like a classic bro split and it also doesn't look very good, but try it out if that's what you want to do - at worst, it's just more time wasted.

[jaxqen]

I don't understand a split when you only work a muscle group once a week.
From what I've seen at my gym, this type of workout it is what most people do... plus skipping the leg day.

4 times a week... maybe you would do better with an upper lower program or a push pull program.


I don't understand why dumbell deadlift instead of barbell. I tried both and I could handle more weight with a barbell. Also, it seemed a little more risky with dumbells.

[xln021]

@CommitmentRulz Pretty much the same, i improved them a bit but had to stop 2 months later due to covid19, situation in my country is pretty bad

@ECGordyn no need to be toxic

I did Fierce 5 for a long time, i used to stall pretty soon i guess because i didnt follow a bulking diet plan. But still i felt like doing three sets of chest (3x5) in an entire week was a very low volume.
Also doing squats x3 a week seems retarded because i need more recovery time. Really am i suppose to do 3x5 squats wednesday when my legs are sore as hell from monday?
I have never met a single person IRL that has recommended me a full body program other than for starting to learn the movements as a beginner.

So yea as some dude said in this thread, i could just try a brosplit and see if it goes better. Maybe if i don't follow i diet my lifts won't change, i dont know that.

[TolerantLactose]

You do you.