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Judge My training program!

posted Aug 10, 2016 08:05:45 by Peter Pan
Hey Guys I have been using the same training program for about 6 months now and I just want to get some feedback on it. All I want to know is, is if its a good program or if its too much volume, too little volume am i letting certain muscle rest enough before hitting them again, am i Missing out on something and not hitting any muscle enough or any input will be helpful.

Training program: PULL/PUSH/LEGS/PULL/PUSH (Monday Pull, Tuesday PUSH, Wednesday LEGS, Thursday PULL, Friday PUSH)

PULL program below

SUMO DEAD LIFT 4 sets of 5 reps (instead of going to failure I try to progress in weight)
Seated Row 4 sets of 8-15 reps (each set to failure)
Lat Pull downs 3 sets of 8-15 reps (each set to failure)
Rear Delt Flies 3 sets of 8-15 reps (each set to failure)
Dumbbell Shrugs 3 sets of 8-15 Reps (each set to failure)
Dumbbell curls 3 sets of 8-15 Reps (each set to failure)

PUSH program bellow

Flat Bench press 4 sets of 5 reps (instead of going to failure I try to progress in weight)
BB Shoulder press 4 sets of 5 reps (instead of going to failure I try to progress in weight)
Incline Bench 3 sets of 8-15 reps (each set to failure)
lateral Raises 3 sets of 8-15 reps (each set to failure)
Chest Flies 3 sets of 8-15 reps (each set to failure)
Tricep Extension 3 sets of 8-15 reps (each set to failure)

LEGS program below

Squat 4 sets of 5 reps (instead of going to failure I try to progress in weight)
Legs Press 3 sets of 8-20 reps(heavy weight but not completely to failure, but close)
Leg extension 3 sets of 8-20 reps(Each set to failure)
Leg curls 3 sets of 8-20 reps(Each set to failure)
Calf Raises 3 sets of 8-20 reps(Each set to failure)
Sprinting/running 2.4k in 10 min

So this is my program from Monday to Friday and rest on the weekends. I know I only do legs once a week but they are literally almost the only body part on me that doesn't want to stop growing and all my pants are tight around the thighs and loose around the waist its annoying. I also believe i am getting extra growth from the dead-lifts so technically its 3 x week for legs. I only have 3 sets of biceps and triceps per workout but I believe I am getting enough stimulation from the other exercises that indirectly make them grow and plus I go to failure on pretty much everything. Anyway let me know what you guys think about my program and if it needs anything. My main goal each workout is PROGRESSIVE OVERLOAD

Much Love
PeterPan
[Last edited Aug 10, 2016 08:07:43]
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4 replies
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Tanner simpson said Aug 15, 2016 19:59:00
I like it. a lot of volume so probably need a diet with moderate to high carbs and plenty of calories
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Peter Pan said Aug 17, 2016 05:46:15
Awesome thanks Tanner!
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Ironjunkie said Aug 20, 2016 02:45:22
Really like the way you have this workout setup bro I think I'm gonna give this workout a try start of my next cycle and see how I grow.gonna go really heavy on it too will let you know how I like it when I try it
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Peter Pan said Aug 20, 2016 16:17:31
Thanks bigstack! Its kwl to know someone is trying my program :)
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