Thoughts on this. 6 day, strength/hyper program.

[Sbrown27]

Hi all

Looking for thoughts/opinions on the below 6 day program i've just written. Each muscle is hit twice a week. Between 2-4 exercises per muscle. The only muscle not hit twice a week is lats and upper back as i'm struggling to fit them in. Currently in a bulking phase. Maybe its over training? Thoughts please..

Also worth noting, the first 3 days will be high reps/low weight (Hyp), 2nd set of 3 days will be low reps high weight (strength).

Day 1
Bench
+1 other chest
OHP
Shoulders x2
Traps x1

Day 2
Squat
Romanian Deadlift
Quads x1
Hams x1
Lunges

Day 3
Biceps x3
Triceps x3
Calves x2

Day 4
Bench
+1 other chest
OHP
Shoulders x2
Traps x1

Day 5
Squat
Stiff Leg Deadlift
Lats
Rows

Day 6
Biceps x3
Triceps x3
Calves x2

[paulinkansas]

Too much chest, not enough lats. Too much arms also.

You'll end up looking like Quasimodo.

[MyEgoProblem]

point 1-
you saY you Cant fit back in that twice? but you can do arms 4 times!? terrible programming.

point 2-
you actually ARE hitting your back far more than you understand. doesn't understand biomechanics.

But this all adds up to either incompetence, laziness or inexperience.
Inexperience is forgivable but means you shouldnt be writing any programs for your self.

I know this sounds disrespectful, but its very clear this is not the way forward.

rewrite the setup, try again with something that has a basis we can actually help tweak/fix for you, and not just have to bin off the bat.

[TolerantLactose]

Hard to judge a program that's a mix of exercises and body parts.

[Sbrown27]

Thanks for the feedback.
Looking at re-writing it now. Doing it myself as can't afford a PT. Appreciate the honesty to.

[BeginnerGainz]

No.

[air2fakie]

Odd how little you can fit into 6 days/week.

[TolerantLactose]

Thanks for the feedback.
Looking at re-writing it now. Doing it myself as can't afford a PT. Appreciate the honesty to.

Why do it at all? There are 100s of good, free programs all over the place.

[TAWS6]

Just do a novice program. Don’t be that guy who’s in the gym 6 days pissing away and can’t even bench 225.

[FurtadoZ9]

6x a week in PPLx2 fashion is a good amount of volume. I wouldn't recommend it unless if you are on the higher intermediate end.

What does a typical working set look like for you? Such as sets, reps and weight on bench, overhead press, row, etc..

[pinfante]

Too much arms not enough back.