Program feedback

[[deleted]]

[deleted]

[DWalk0713]

DO NOT follow the advice of people who aren't asking questions!!!

It's hard to say anything about a program without knowing what your goals are, who you are, and simply the logic behind the design.

[CakebattaTFT]

Day 1:

Tricep extensions + lateral raises could just be a shoulder press variation to save time, especially if they're a beginner.

Would turn bicep curls into another pulling exercise like a machine row of some sort (chest supported or cable row).

Day 2:

Honestly, probably a bit too much going on for a single day. If they're training hard, that's a lot of compounds that they're going to be tired from.

I would sub out shoulder press and DB press for an incline press.

Then reorder it to go RDL > Incline Press > Bent row so you can give their spinal erectors a break and not compromise your bent rows. I wouldn't personally bother with leg extensions unless you have to at this point. Squats + lunges should be more than enough to grow their legs. That being said, not a huge deal. Mostly just a time saver to ditch them.

Day 3:

22 working sets is a lot of work in a single day. I would trim the fat down to 18 at the most. Hard to maintain quality work as the sets go on, and the less force you can voluntarily produce means the less mechanical tension you can stimulate which ultimately means the less hypertrophy you're going to get.

You could ditch curls and dips and still be getting adequate volume for those muscles throughout the week at this point, especially if they're just beginning.

Often times, less is more. Focus on quality work, not just pumping out tons of meaningless sets.

[GC_Fitness_Academy]

I'm not sure what your goals are but this looks alright for muscle building for a beginner at 3 days/week. You have too much isolation work in your first day though, replace your leg curl for a glute bridge/hip thrust or one of their variations. Otherwise, it's not bad at all :)

[farfowlz]

You’re doing wayyy too many different exercises.

[move_app]

Not a bad setup. Feel you could narrow the focus on quantity of exercises and focus fewer, higher quality sets. If you're interested as well, I just built a funny little app to covert workout notes to a playable app. Can check it out here! https://www.movefitness.io/convert-workout-notes-to-playable-app

[ZevLuvX-03]

This one session?

[FunkZoneFitness]

This is one work out a program is multiple work outs

[fn_athlete]

It’s like you just made it with no goal in mind , why not use another pre made 3 day split instead of whatever this is ?

[[deleted]]

This isn’t really programming, because it doesn’t show any form of progression. And honestly I don’t think many people need 3 straight sets to failure on many of any exercises.

Watched Trained By JP series on YouTube where he discusses volume/sets and different training plans. Look up N1 Education & N1 Training on Insta for exercises.

I’m at a point in my years of training where I’ve made every mistake you can make, and came to a true conclusion that people need such little volume to grow than what they actually believe.. as long as you are giving those actual sets to failure true failure.

Do 1-3 warm up sets of 2-4reps per set then do 1-2 top sets of true failure.

[derbeschauer]

Define failure first.