Does my program look okey?

[MuayB96]

I have been training for many years, but always used some pre-made programs, now i wanna try to use my own program with exercises i enjoy the most and get a good stimulus from.

Also doing 3 days frequency for upper body.

I will be using dynamic double progression for all exercises, basically increase load when you hit high end off rep range while staying in the rir goal for that exercise, is this an okey progression method for an intermediate lifter?


Upper 1:
Db bench: 3 x 5-8 @ 1-2 rir
Wide cable row: 3 x 6-10 @ 0-1 rir
Incline db press: 3 x 6-10 @ 1-2 rir
Assisted pullups: 3 x 6-10 @ 1-2 rir
Flat pushdown: 3 x 8-12 @ 0 rir
Db curl: 3 x 8-12 @ 0 rir
Lateral db raise: 3 x 10-15 @ 0 rir

Lower 1:
Leg press: 3 x 6-10 @ 1-2 rir
RDLs: 3 x 6-10 @ 1-2 rir
Split squat: 3 x 6-10 @ 0-1 rir
Leg curls: 3 x 8-12 @ 0 rir
Calves: 3 x 10-15 @ 0 rir


Upper 2:
Smith incline: 3 x 5-8 @ 1-2 rir
Smith row: 3 x 6-10 @ 0-1 rir
Chest press: 3 x 8-12 @ 0-1 rir
Assisted chin ups: 3 x 10-15 @ 1-2 rir
Cable lateral: 3 x 10-15 @ 0 rir
Behind cable triceps: 3 x 8-12 @ 0 rir
Baysian curl: 3 x 8-12 @ 0 rir


Lower 2:
Hack Squat: 3 x 8-12 @ 1-2 rir
Leg curls: 3 x 10-15 @ 0 rir
Leg extension: 3 x 10-15 @ 0 rir
Calves: 3 x 10-15 @ 0 rir
Abs


Upper 3:
Seated db press: 3 x 5-8 @ 1-2 rir
Incline db row: 3 x 10-15 @ 0-1 rir
Cable Flyes: 2 x 10-15 @ 0 rir
Face pulls: 2 x 10-15 @ 0 rir
Tricep dips: 3 x 8-12 @ 0-1 rir
Ez curl: 3 x 10-15 @ 0-1 rir

[air2fakie]

If you can't do unassisted pullups & chinups after many years of training, I would question whether this is a great program for you, but if it's what you want to do, these are the exercises you enjoy & you feel they work best for you, go for it & adjust based on how you feel about the results.

[paulinkansas]

Where are hammer curls, upright rows and shrugs?

[SuicideGripMe]

Not my type of routine but give it a go and see how the results are. I doubt many would love this type of routine but if you want to try it out, go for it.

[SaulGuzman]

Where are hammer curls, upright rows and shrugs?

Why do you prefer upright rows instead of face pulls?

[paulinkansas]

Why do you prefer upright rows instead of face pulls?

I feel it working my forearms and traps.

[MyEgoProblem]

Looks fine
Try it
Log it
Asses

[air2fakie]

Looks fine
Try it
Log it
Asses

Aka butts.

[Camarija]

Aka butts.

lol

also agreed on the assisted pullups comment. OP probably just need to run a novice program and get strong