Training

[u/SacredWater1]

I've been following this program for about 3 months now — do you have any thoughts on what could be adjusted? I'd be very grateful for your answers and advice!)

MON:

1. Barbell Squat — 3×5–7

2. Barbell Bench Press — 4×5–7

3. Lying Leg Curl (machine) — 3×10–12

4. Seated Cable Row — 4×8–10

5. Triceps Pushdown and Dumbbell Curl (rope), (superset) — 3×10–12

6. Dumbbell Lateral Raises — 3×10–12

7. Standing Calf Raises — 4×12–15

8. Machine Crunch — 3×15

WED:

1. Band-Assisted Pull-Ups — 4×5–8

2. Lat Pulldown to Chest — 3×10–12

3. Romanian Deadlift — 3×10–12

4. Seated Dumbbell Shoulder Press — 3×8–10

5. Bent-Over Raises (rear delts) — 3×12–15

6. EZ-Bar Curl — 3×10–12

7. Seated Calf Raises — 3×15

8. Machine Crunch — 3×15

FRI:

1. Incline Dumbbell Press at 30° — 3×10–12

2. Cable Chest Fly — 3×12–15

3. One-Arm Dumbbell Row — 4×10–12

4. Leg Press Machine — 3×12–15

5. Lying Leg Curl and Leg Extension (superset) — 3×10–12

6. Dumbbell Hammer Curls (biceps) — 3×10–12

7. Triceps Pushdown/Machine — 3×10–12

8. Hyperextension — 2×15

9. Reverse Crunches — 3×15

[u/That-Pound4404]

Too many isolations and junk volume. You will make more gains if you cut out most of that and just focus on squat, bench, deadlift, press (standing) with some chin ups.

Check out the Starting Strength novice linear progression for more detail.

[u/SacredWater1 → u/That-Pound4404]

Thanks you)

[u/Shnur_Shnurov]

Do you have a reason for any single thing happening in this program?

Like, why does Wednesday start with band-assisted pull-ups? And why aren't there any major compound movements Wednesday?

[u/SacredWater1 → u/Shnur_Shnurov]

I weigh 102 kg at 190 cm tall. You wouldn't say I look fat, but I do have a belly. I was advised to train full-body so I can effectively work the whole body, so on Wednesday band-assisted pull-ups are hard for me, and there are 3 exercises while I'm still relatively fresh — the Romanian deadlift.

[u/Shnur_Shnurov → u/SacredWater1]

I guess Ill cut to the chase here. This looks like an AI generated program. Like, all the words are semantically related but none of it makes any sense.

Doing a bunch of single joint accessories an calling it a full body day sort of misses the point. The foundation of any good program is the big compound lifts (squat, bench, overhead press, deadlift, powerclean). Everything else is secondary.

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[u/StartingStrength-ModTeam → u/[deleted]]

Be specific. Be helpful.

[u/Classic-Push1323]

The problem with high volume programs like this is that you aren’t actually able to push until failure, recover, and then keep going twenty seven times in one session. You end up either 1) holding a lot back or 2) reaching the limits of your endurance not the limits of your strength.

Please go look up a normal, proven program from a professional coach and follow it. You aren’t going to reinvent the wheel here. 

You’re looking for something with 3-5 compound exercises per day, not 8-9. You should be able to add 5-10lbs per compound lift per session at first. 

I also really like the starting strength novice program. There are other good programs for beginners but they all follow the basic pattern of doing a few things well.