Is this a good custom program?

[gabeqp123]

Hey, first time posting here. Thought this was the best place to ask. Does this look like a good program? A friend made it for me, not sure if this is legit or not. For reference I've been going to the gym for the last 3 years and I've seen results but I'm still a skeleton and have fallen out of the habit of going for the past couple months and want to get back into it. Thanks for the help.

Day 1
FULL
BODY
WORKOUT
Task

Exercise
Sets/Reps
Intensity


Warmup:
Low Bar Back Squat
12 reps, 8 reps, 5-6 reps
Bar, 55%, 60%

Top Set:
LBBS^
Triple
75%, 80%, 85%

Working Sets
LBBS^
5x3
60%- 70%
-
Cable Rows
3x6-8
RPE 8-9
-
Lying Leg Raises
3x10
Bodyweight
-
1-arm DB Row
2x8-10
RPE 8
-
Pull Ups
3x3-5
Bodyweight
-
EZ Bar Curl (Slight Cheat allowed)
5x4
RPE 7-8
-
EZ Bar Lying Skull Crushers
5x5
RPE 7




Day 2
FULL
BODY
WORKOUT
Task

Exercise
Sets/Reps
Intensity


Warmup:
Deadlift
12 reps, 8 reps, 5 reps
Bar, 55%, 60%

Top Set:
DL^
Single
85-90%

Working Sets
DL
3x3
70%, 75%, 80%
-
Cable Rows
3x6-8
RPE 8-9
-
Lying Leg Raises


3x10
Bodyweight
-
1-arm DB Row
4x8-10
RPE 6-7
-
Pull Ups
3x3-5
Bodyweight
-
EZ Bar Curl (Slight Cheat allowed)
5x4
RPE 7-8
-
EZ Bar Lying Skull Crushers
5x5
RPE 7





Day 3
FULL
BODY
WORKOUT
Task

Exercise
Sets/Reps
Intensity
-
Chin-Ups
3x8, 6, 5
Bodyweight
-
Bulgarian Split Squats
4x6-10
Bodyweight
-
Lu Raises
4x10
RPE 6
-
Pull-Ups
3x7, 5, 4
Bodyweight
-
Overhead Press
4x8
RPE 8
-
DB Bench Press
4x6, 6, 10, 10
RPE 8-9
-
Slow Burn Push Ups
4x12
Bodyweight
-
DB Calf Raises
4x12
RPE 6
-
Sumo Deadlift
6x3
RPE 7

[air2fakie]

Could you explain how this has been customized for you? Otherwise it looks somewhat arbitrary & random.

[gabeqp123]

Could you explain how this has been customized for you? Otherwise it looks somewhat arbitrary & random.

It's customized based on my moderate experience with lifting and my desire to target torso and shoulders and just overall put on mass and strength because of how skinny I am (6 4 160 lol), my previous workout was too easy for me so this one is supposed to be more intense.

[air2fakie]

It's customized based on my moderate experience with lifting and my desire to target torso and shoulders and just overall put on mass and strength because of how skinny I am (6 4 160 lol), my previous workout was too easy for me so this one is supposed to be more intense.

IMO it looks poorly programmed & needlessly complex at your stage. You should be running a proper novice program. But if you personally like what your friend came up with, give it a try. Either way, you won't get bigger if you don't eat more.

[Camarija]

IMO it looks poorly programmed & needlessly complex at your stage. You should be running a proper novice program. But if you personally like what your friend came up with, give it a try. Either way, you won't get bigger if you don't eat more.

100% agree

Here are some novice programs that work well. They get hard once you start moving serious weight, which happens quickly if you are consistent and patient.

https://forum.bodybuilding.com/showt...hp?t=159678631

https://saynotobroscience.com/gzclp-infographic/

[TolerantLactose]

my previous workout was too easy for me so this one is supposed to be more intense.

Most people who progress to a more advanced program do so because their old program becomes too difficult, not too easy. Eg. for novices, you get to a point where you can't add weight to the bar every week as most novice programs require.

[Filmbuff81]

My goal with training is to make it as easy as humanly possible and still make gains.

Anyone can do an intense workout and/or program, but nobody gets extra strength or extra muscle just for making a workout tough.

Eventually every workout is going to be pretty damn tough if you’re progressing correctly and getting bigger and stronger over time, so take easy gains while you can.

[Sinfinia]

If 'custom' is supposed to be tailored for *you*,
And we don't know anything about *you*...

(what have you been doing so far? How has it worked? What made you do things specifically the way you are suggesting?)

-How are we supposed to criticize your 'custom' program?

[pondman]

Prefer to see a full body workout have a barbell lift with 2 alternatives from another muscle group, such as benching, with overhead pressing and rowing. It's the big lifts that build muscle if that's what you are after.