Rate my home gym workout (Barbell Only)

[nzjames]

Hi everyone,

Due to covid I've recently started my own home gym. I've got a barbell, power rack, adjustable bench, and some weights.

I recently came up with this program and have been enjoying it a lot. I'm currently eating just above maintenance and will work on increasing a little bit of volume throughout the months.

I have a rest day in between each work out. Let me know what you think and if you need think anything needs tweaking.

Cheers.

Day 1 (Chest, Back & Legs)
Bench Press 3 sets x 6-8 (2-3 minutes rest)
Barbell Rows: 3 sets x 6-8 reps + 2 sets x 8-10 reps (2-3 minutes rest)
Incline Bench Press: 2 sets x 8-10 reps (2-3 minutes rest)
Squats 3 sets x 6-8 (2-3 minutes rest)

REST DAY

Day 2 (Shoulders & Arms)
OHP 3 sets 6-8 reps (2-3 mins rest)
Barbell Curls: 5 sets x 8-10 reps (2-3 minutes rest)
Lateral raises 5 sets 5 x 12-15 reps (30-60 seconds rest)
CGBP 3 sets x 8-12 reps (2 minutes rest)

REST DAY

Day 3 (Chest, Back & Legs)
Bench Press: 3 sets x 3-5 reps (2-3 minutes rest)
Barbell Rows: 3 sets x 3-5 reps (2-3 minutes rest)
Incline Bench Press 2 sets x 6-8 (2-3 minutes rest)
Squats 3 sets x 3-5 (2-3 minutes rest)

REST DAY

Day 4 (Shoulders & Arms)
OHP 3 sets 3-5 reps (2-3 mins rest)
Barbell Curls: 5 sets x 6-8 reps (2-3 minutes rest)
Lateral raises 5 sets 5 x 8-12 reps (30-60 seconds rest)
CGBP 3 sets x 8-12 reps (2 minutes rest)

[air2fakie]

Split & balance doesn't look good IMO, but if you're enjoying it then at least throw in RDLs.

[safcpaul]

Too much push vs pull. No exercise for hamstrings. Not very good at all to be honest

[radrd]

I'd switch to Fierce 5 or another well-regarded novice program.

[EliKoehn]

If you threw in a deadlift once or twice a week, I think it would look fine.

[paulinkansas]

Too much push vs pull.

You should have more upper pulls than upper pushes.

[EliKoehn]

You should have more upper pulls than upper pushes.

I suspect that this mentality is some kind of response to the bench-dominant upper body training of most gym rats, not actually some kind of objectively important principle. Thorough back training is essential, but if you already have good development and balanced strength, I don't see why it necessarily needs to have more volume than presses.