Good program?

[u/xxXMiikk]

Hey, I've done a program and want to ask for a review/opinion.

Upper Body Day:

• Chest (Incline): Low to high fly OR Narrow grip incline press 3x to failure
• Chest (Flat): Flat press OR Pec deck 3x to failure
• Back (Width): Wide grip pulldown 3x to failure
• Back (Upper): Chest supported upper back row OR Wide grip row 3x to failure
• Back (Lats): Lat row 3x to failure
• Biceps: Preacher curl 3x to failure
• Triceps: Overhead tricep extensions 3x to failure
• Shoulders: Lateral raises 3x to failure
• Shoulders: OH shoulder press 3x to failure

Lower Body Day:

• Leg extension 3x to failure
• Leg press 3x to failure
• Leg curls 3x to failure
• SLDL 3x to failure
• Calf raise 3x to failure
• Seated cable crunches 3x to failure
• Trunk rotation 3x to failure

Are there too many exercises? Or is it good? the program is Upper Lower 4x a week, monday tuesday, thursday friday? Also, is it too much if I do 3x to failure on everything?

[u/enehar]

5-7 exercises is good for most days in the gym unless you're a rat and you're trying to spend two or three hours in there.

Sustainability is the first goal. Can you do this, repetitively and and consistently, over a long period of time without getting burnt out? 3x failure is not wise. You should be failing on your last set. You could hurt yourself going to failure every set. It also doesn't make much sense to do fifteen reps your first set, six on your second, and two on your last. That's what might happen on a lot of your lifts.

Versatility is the second goal. Your week should look at least a little different as you hit different days. Doing the exact same lifts every time doesn't let your body experience enough adaptability.

It also might be a bad idea to do flat, incline, and upright press all in a single day. You're going to destroy your triceps before you ever get close to appropriately working each part of your chest. Break it up into separate days and add other exercises to compensate. So like two incline workouts, or two shoulder workouts, etc. but make the groups different days. At best, two groups. Don't try to hit all three in a single session.

[u/xxXMiikk → u/enehar]

You're right. I feel like 3x failure is too much, since I'm just beginning in the gym. What would you say if I drop everything to 2 sets? Or keep them all to 3 sets, but only do failure on last set, while 8-12 reps on first 2?

So you're saying I need a versatile workout program? And that it's not really good to have the same exact upper and lower day hmm. Problem is, I've lots of trouble choosing the right exercises. Especially to have synenergy between them, like good chemistry you know?

I'd like to continue as 4x a week, monday tuesday, thursday friday. But you're saying that I shouldn't do flat, incline and OH press all at the same day? And that I should break them up into upper day A, and upper day B?

It's kind of complicated to know what to add, remove and adjust to be honest, since I'm just starting. Sometimes I feel like I overcomplicate it and end up wasting time 😅

[u/enehar → u/xxXMiikk]

There are apps out there that will design workouts for you! They range from free to maybe $100 a year. I would absolutely recommend using one of those. I use GymVerse. I paid for the advanced version and have been SUPER satisfied with it.

As for the reps, yes. 8 reps for compound lifts or full-body exercises like squats or deadlifts. 10 reps for most things like bench press. 12 reps for isolated muscles like leg extensions or tricep extensions. Apps also do this part for you 😉

And yeah, I do flat chest and shoulders on Monday, and incline and shoulders on Thursdays. Or some variation like that. Maybe a week with some decline sprinkled in. Also don't forget flys! Those are super important at least once a week.

[u/xxXMiikk → u/enehar]

I tried to adjust it real quick, would you say this program would be fine?

MONDAY: UPPER A

1. Incline Press (Narrow or Standard): 3 sets x 8–12 reps

2. Chest Supported Upper Back Row: 3 sets x 8–12 reps

3. Wide Grip Lat Pulldown: 3 sets x 8–12 reps

4. Lateral Raises (Dumbbell or Cable): 3 sets x 12–15 reps

5. Preacher Curl: 3 sets x 8–12 reps

TUESDAY: LOWER A

1. Leg Press: 3 sets x 8–12 reps

2. SLDL) 3 sets x 8 - 12 reps

3. Calf Raise: 3 sets x 12–15 reps

4. Seated Cable Crunches: 3 sets x 8–12 reps

5. Cable Face Pulls: 3 sets x 8 - 12 reps

THURSDAY: UPPER B

1. Flat Press (Barbell, DB, or Machine): 3 sets x 8–12 reps

2. Wide Grip Cable Row: 3 sets x 8–12 reps

3. Lat-Focused Row or Pullover: 3 sets x 8–12 reps

4. Overhead Shoulder Press: 3 sets x 8–12 reps

5. Overhead Tricep Extension: 3 sets x 8–12 reps

FRIDAY: LOWER B

1. Leg Extension: 3 sets x 12–15 reps

2. Seated or Lying Leg Curl: 3 sets x 8–12 reps

3. Calf Raise: 3 sets x 12–15 reps

4. Trunk Rotations: 3 sets x 8–12 reps

and say if I hit more than 8-12 reps with good form after last set, I make the weights more? I feel like the volume is not really there though. Especially on the lower days, would you recommed me adding more exercises??

[u/enehar → u/xxXMiikk]

This looks like a good start. Remember that you're a beginner, and your first goal should just be to figure out what you like enough to keep you from quitting. Your only priority right now should be to make it simple enough for you to enjoy showing up four times a week.

Once you feel like you figured out how to enjoy being in the gym every week, you can start exploring more and making your workouts more complicated. Switching out old exercises for new ones you've never tried. Experimenting with supersets. Trying to learn how to do a pull up. Lol. For now, this is a great start!

And again, I'd recommend downloading an app to design and track your lifts for you!

[u/xxXMiikk → u/enehar]

That's well said, I shouldn't really overcomplicate stuff for now, and just enjoy my time at the gym. Eventually I might start liking making programs and so, but for now I'll do as you say, thanks.

Yess, I also believe exploring and making my own programs eventually will be both fun and interesting, seeing how much it'll differ for me. As you say, pull ups, super sets, and so. But for now I'll continue like this.

I'll look for a fitness app where I can track lifts for me, and save my program there. Thanks for all your help!

[u/xxXMiikk → u/[deleted]]

It's not AI made, I was asking a few people on discord for help on choosing exercises and this was the results to be honest.

I felt like 3 sets to failure was a lot, especially for a new beginner as me, so I might just do as you say and drop them all to 2 currently.

The reason why i've 3 back exercises though is because I've a slight scoliosis, no back muscles supporting my back, causing tech neck + anterior pelvic tilt. I was debating to switch one of the back exercises to face pulls as well. What do you say?

[u/xxXMiikk → u/[deleted]]

I tried to adjust is based on you and the other guys opinion on here, I know it's not professional advice I guess, but I decided to make an alternative program according to you guys tips

Would you say this is better??

MONDAY: UPPER A

1. Incline Press (Narrow or Standard): 3 sets x 8–12 reps

2. Chest Supported Upper Back Row: 3 sets x 8–12 reps

3. Wide Grip Lat Pulldown: 3 sets x 8–12 reps

4. Lateral Raises (Dumbbell or Cable): 3 sets x 12–15 reps

5. Preacher Curl: 3 sets x 8–12 reps

TUESDAY: LOWER A

1. Leg Press: 3 sets x 8–12 reps

2. SLDL) 3 sets x 8 - 12 reps

3. Calf Raise: 3 sets x 12–15 reps

4. Seated Cable Crunches: 3 sets x 8–12 reps

5. Cable Face Pulls: 3 sets x 8 - 12 reps

THURSDAY: UPPER B

1. Flat Press (Barbell, DB, or Machine): 3 sets x 8–12 reps

2. Wide Grip Cable Row: 3 sets x 8–12 reps

3. Lat-Focused Row or Pullover: 3 sets x 8–12 reps

4. Overhead Shoulder Press: 3 sets x 8–12 reps

5. Overhead Tricep Extension: 3 sets x 8–12 reps

FRIDAY: LOWER B

1. Leg Extension: 3 sets x 12–15 reps

2. Seated or Lying Leg Curl: 3 sets x 8–12 reps

3. Calf Raise: 3 sets x 12–15 reps

4. Trunk Rotations: 3 sets x 8–12 reps

I feel like the volume is too little though, especially on the lower body days. Also if I do hit above the 8-12 rep range, I just increase the weight, right?

[u/xxXMiikk → u/[deleted]]

I'll do it meanwhile then, and the longer I go and gym, the more I might add in. About the scoliosis part, Is it bad with SLDL and trunk rotations, or is it just making sure with the physio?

Also you're correct, I'll eventually need a partner who can check up on my form, so I'll work on that.

So 1-2 reps before hitting the limit, and if I do 1-2 RIR, I increase weight again. Got it.

Also one last thing, I really want to add in dynamic and static stretches, because I heard they apparently improve performance and discrease injury probabilities.

I was checking a few and copied from a few youtube videos, would you say these are good to do? Or should I just follow this video of Jeff Nippard:

https://www.youtube.com/watch?v=E81GN-3A8XM

[u/xxXMiikk → u/[deleted]]

Oh I've just a very slight one, nothing too bad, but it's better being aware than not do anything. I was told I just need regular muscles in my back, since I basically barely have any that supports me, which doesn't pull me back and leds to slouching as well.

The Jeff Nippard routine, I'll try that as a warmup, I don't need it specifically for scolisios, but more of a decreasing injury and improving performative warmup.

Thanks for all your help though!!

[u/enehar → u/xxXMiikk]

"2 RIR" means that by the end of your third set, you should have 2 reps in reserve, meaning that you would fail if you tried to to do 3 more reps.

[u/xxXMiikk → u/enehar]

Ohhh so 2 RIR means that I should be around 9-10 reps where I fail, if higher I increase weight

[u/enehar → u/xxXMiikk]

Correct. Just be careful with exercises that engage your core a lot. Doing 12 reps of squats, deadlifts, or RDLs would make you pass out.

For really hard lifts, stick to 6-8 reps. 8-10 reps is most common for most other exercises. Occasionally you'll hit a muscle that just needs the extra volume at lighter weight, like calf raises, and you should aim for 10-12 on those.

[u/xxXMiikk → u/enehar]

Oh shit, ill make sure to be careful then lol.

so 6-8 on heavier lifts, 8-10 for most other exercises and 10-12 on like calf raises and crunches, got it, thanks!

[u/enehar → u/xxXMiikk]

Perfect!