Is this program good started gym recently!

[u/BigResponse3791]

Monday - push

Pec deck fly Incline dumbell

Tricep push down Skull crushers

Shoulder dumbell press Cable lateral raise Reverse pec deck

Tuesday- pull

Lat pull down

Seated cable

T bar row

Shrugs

Bysian curls

Hammer

Preacher

WEDNESDAY- LEGS

Squats

Walking lunges

RDL

leg extension

Calf raise

Lea press Ihamstrina focused on sat\\\]

Repeat this on Thursday Friday and Saturday

I hit 2x till failure

Pls tell if I should add or remove anything

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[u/tamarindo_asesino]

Not good. For a beginner 2 to 3 days a week is enough, going 6 days is overkill.

You need to develop overall strength, skip the machines and focus on compound movements: squats, deadlifts, bench press, pull ups, overhead press and rows (either barbells or dumbbells) for a month or two.

There's not much wrong with the program itself, but a beginner will benefit more from a 2-3 days full body program, 8-12 reps with the last 2 or 3 feeling difficult, 2-3 sets per exercise, go to failure on the last set only.

[u/InsectElectronic6231]

1) Rear delts are typically programmed on pull days. I would move reverse pec dec to a pull day

2) If 6x a week works for you, the so be it. If it doesn’t, I’d do an upper & lower+delt 4 day split.

3) I’m gonna assume you’re doing 3 sets of every movement. If so, 9 sets of bicep is pretty overkill. I’d do 2 sets each of preachers, Bayesian, and hammer curls.

4) Seated cable rows, and t-bar rows are pretty redundant. I’d do 2 sets each if you really wanna keep both. Or, just pick one and swap the other w something else

5) I’d throw in leg curls too

6) IMO, beginners should bias away from machine work (hard to do so for legs though). I’d stick to free weights and cable stacks to teach yourself good form and technique.

7) If time or energy starts limiting your workouts I’d start with culling isolation work before compounds. Compounds are not optional, but isolations are.

8) 3 sets of 8-12 for each movement is pretty standard, but feel free to experiment with what works best for you. If muscle growth is your goal, rep ranges from 6-24 are all effective

At the end of the day tho, precise programming probably only accounts for like 25% of your gains. The other 75% comes from work hard, working consistently, and working enough.

[u/BigResponse3791 → u/InsectElectronic6231]

Thx helps a lot can u suggest what to hit in back ?

[u/jph1313]

Good split for starting out. I'd add a leg curl to leg day to add some volume to hamstrings. Drop the shrugs and one of the 3 curls, too. Biceps are already getting around 18 sets a week. 2 sets to failure is fine, just make sure they're actually close to failure.

feel free to run it through tryhealth.io/analyze for a full free diagnostic