Feedback on my plan would be really Appreciated

[Z4MSupreme]

Hi everyone,

I have made a workout plan and been following it for about a month now.
Age: 17
Height: 174cm
Weight: 71.5kg

I have access to a power rack with cable machine and have barbells and dumbells. I am doing it 3 days a week with a full body programme.

The number of reps alternate each week. With isolation exersizes being 3-5 sets of 12 reps.
Week 1: 4x10
Week 2: 3x7

DAY 1

Squat
Bench press
Barbell Overhead press
Inverted row
Lat Pulldown

DAY 2

Incline bench press
Barbell Reverse Lunge
Arnold Press
Barbell row

Day 3

Deadlift
Bench Press
Push press (overhead)
Cable Row
Dumbell Shrugs

I then work on abs and arms in the days inbetween. A|ny feedback or changes you would make would be really appreciated. And i am eager to hear. Thanks very much!

Alessandro

[paulinkansas]

I'd put some progression in there.

Week 3: 4x11
Week 4: 3x8

Week 5: 4x12
Week 6: 3x9

Week 7: 4x13
Week 8: 3x10

Week 9: 4x14
Week 10: 3x11

Week 11: 4x10 but increase the weight
week 12: 3x7 but increase the weight

[jwtiger69]

Only 1 exercise for legs? I am not counting deads for that....

[AlexSays]

I'd put some progression in there.

Week 3: 4x11
Week 4: 3x8

Week 5: 4x12
Week 6: 3x9

Week 7: 4x13
Week 8: 3x10

Week 9: 4x14
Week 10: 3x11

Week 11: 4x10 but increase the weight
week 12: 3x7 but increase the weight

Agree with this

Also how much lifting experience do you have? I would not workout arms in the 'days in between', those compounds will give you plenty of arm activation for growth without isolation if you are a beginner. If you really must, chuck in a couple of sets of curls and skull crushers (or other equivalents) on a couple of the existing workout days but don't overdo. The only effect training arms in between days is going to have is to make your recovery and therefore performance/progress on the bigger lifts suffer.

[grey27]

I'd put some progression in there.

Week 3: 4x11
Week 4: 3x8

Week 5: 4x12
Week 6: 3x9

Week 7: 4x13
Week 8: 3x10

Week 9: 4x14
Week 10: 3x11

Week 11: 4x10 but increase the weight
week 12: 3x7 but increase the weight

If you do this kind of progression, make sure to start weight very light. For the 4x11-14, you should start with a weight you could do 4x15 with. If you start too close to the brick wall, you will just hit it faster and program hop.

[paulinkansas]

What he said ^^^. I'd do biceps on day one and triceps on day 3.

[Z4MSupreme]

I'd put some progression in there.

Week 3: 4x11
Week 4: 3x8

Week 5: 4x12
Week 6: 3x9

Week 7: 4x13
Week 8: 3x10

Week 9: 4x14
Week 10: 3x11

Week 11: 4x10 but increase the weight
week 12: 3x7 but increase the weight

Wow, thank you, I didnt think of doing it like that. I have just been trying to add weight and it is taking me quite a while to progress. I really like this idea. On weeks 2,4,6,8,10 should I do 3 sets? I meant to do write 4. Would it be a good way to work a bit more on strength.

[Z4MSupreme]

Only 1 exercise for legs? I am not counting deads for that....

Do you suggest any good leg exercises. Im already doing squats and lunges on the other days. What do you think of farmers carry?

[Z4MSupreme]

Agree with this

Also how much lifting experience do you have? I would not workout arms in the 'days in between', those compounds will give you plenty of arm activation for growth without isolation if you are a beginner. If you really must, chuck in a couple of sets of curls and skull crushers (or other equivalents) on a couple of the existing workout days but don't overdo. The only effect training arms in between days is going to have is to make your recovery and therefore performance/progress on the bigger lifts suffer.

I have just under a year of experience. However, it is only since the beginning of the year that I have started eating right and really pushing myself. I think I will just add a couple of sets at the end of the workout.

[TolerantLactose]

Wow, thank you, I didnt think of doing it like that. I have just been trying to add weight and it is taking me quite a while to progress. I really like this idea. On weeks 2,4,6,8,10 should I do 3 sets? I meant to do write 4. Would it be a good way to work a bit more on strength.

If you've been lifting for only a year, all the variations you do is probably slowing your progress.

You're also missing a vertical pull.

Do you suggest any good leg exercises. Im already doing squats and lunges on the other days. What do you think of farmers carry?

Front squats, rdl. Your lower body volume is very low.

[WolfRose7]

Do you suggest any good leg exercises. Im already doing squats and lunges on the other days. What do you think of farmers carry?

you need some hamstring work, RDL would be okay

I'd put some progression in there.

Week 3: 4x11
Week 4: 3x8

Week 5: 4x12
Week 6: 3x9

Week 7: 4x13
Week 8: 3x10

Week 9: 4x14
Week 10: 3x11

Week 11: 4x10 but increase the weight
week 12: 3x7 but increase the weight

This, or amrap the last work set and let that regulate progression

I don't like the laziness of just assigning one rep/set scheme to all exercises with programming. but it's not a huge disadvantage, would probably be slightly more optimized with varied ranges, and less dull

[Z4MSupreme]

If you've been lifting for only a year, all the variations you do is probably slowing your progress.

You're also missing a vertical pull.



Front squats, rdl. Your lower body volume is very low.

What do you mean by all the variations I do? Please could you explain how it is slowing my progress. Thanks

[Z4MSupreme]

you need some hamstring work, RDL would be okay



This, or amrap the last work set and let that regulate progression

I don't like the laziness of just assigning one rep/set scheme to all exercises with programming. but it's not a huge disadvantage, would probably be slightly more optimized with varied ranges, and less dull

In terms of AMRAP how would I increase the weight and progress apart from the reps on the last set. Also what number of reps and sets would you suggest if I were to do this?

[paulinkansas]

In terms of AMRAP how would I increase the weight and progress apart from the reps on the last set. Also what number of reps and sets would you suggest if I were to do this?

This is probably what he means: Week 1, 3 sets of 10 then a 4th set with As Many Reps As Possible with the same weight of the first 3 sets. Weeks 2 and on follow the same pattern. Your last set will be as many reps as possible with the same weight you did for the previous sets.