Muscle and Brawn Forums

Go Back   Muscle and Brawn Forums > Training > Muscle Building and Bodybuilding
Mark Forums Read
Register Articles Members List Search Today's Posts


Muscle Building and Bodybuilding Topics related to muscle building, bodybuilding, including training and fullbody workouts. If you are looking for great advice on gaining muscle this forum is for you.

Thread Tools Search this Thread Display Modes
Prev Previous Post   Next Post Next
Old 03-11-2014, 02:22 PM   #1
Junior Member
New Brawn

Join Date: Mar 2013
Posts: 11
Reputation: 260
marbleminstrel is off to a good startmarbleminstrel is off to a good startmarbleminstrel is off to a good start
Default Program Critique?

Hey I just wanted to follow a simple full body program. I have a program which I made for myself. I haven't tried it out yet. I wanted to know if it is suitable and if any changes should be made. e.g total volume, intensity or progression .

Day 1 Barbell Back Squat: 4 sets total of 35 reps. Once I get 35 reps I'll up the weight by 2.5kg. If I am in a rut I will lower the volume by 5 reps. Until I hit a pr of 4 sets total of 20 reps. And then start again with a heavier weight than before and try and get 35 reps.
Flat barbell Bench: 5 sets total of 35 reps: Same as above.
One arm Dumbbell rows: 4 sets total of 35 reps: Similar to above.
curls 3 sets

Day 2 Deadlift 1-4 sets of 6*, Overhead press 3 sets total of 24 reps similar to above , Chins 4 sets total of 25 reps. Similar to above. Dips 3 sets total of 25 reps.

Day 3. Squats: Same as above. Bench Same as above. Rows same as above. curls 3 sets.

* Deadlift progression e.g week 1 90kg 4 sets of 6, week 2 90kg 3 reps 95 kg 3 sets of 6, week 3 90,95 3 reps 2 sets of 6 100kg, Week 490,95,100 for 3 reps then 1 set of 6 at 105kg. Start again at 95kg.

Note: I have more pushing volume than pulling volume because I am much stronger at pulling than I am at pushing. My dumbell rows are 50 kg in each hand for 7 reps While I can do a 60 kg barbell bench for the same. I will adjust this in the future.
marbleminstrel is offline   Reply With Quote
Sponsored Links


Similar Threads
Thread Thread Starter Forum Replies Last Post
Program critique :3 KHVNTHOLOGY Powerlifting & Strength Training 6 03-20-2014 06:06 PM
Intermediate Program Critique jiorio95 Powerlifting & Strength Training 11 11-08-2013 07:01 AM
Steve's No Program Workout Program BendtheBar Muscle Building and Bodybuilding 13 06-30-2012 03:56 AM
critique NTO Muscle Building and Bodybuilding 5 11-03-2010 11:40 AM
Master This Bodybuilding Program: Peary Raderís One-Day Program Of Specialization Rev Iron Gladiator General Board 0 11-17-2009 07:19 AM

Thread Tools Search this Thread
Search this Thread:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump

All times are GMT -5. The time now is 12:34 AM.

Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2017, vBulletin Solutions, Inc.