My new P/L/P program - feedback and guidance, please!

muse09

Hi everyone,

I've been doing strength training with an upper/lower body split for six months now, but progress has stalled and I'm kind of getting bored, so I've decided to take things to the next level!

Using the Women's Health Big Book of Exercises and some free internet resources, I created a new push/legs/pull lifting program. It would be greatly appreciated if you could provide some guidance and feed back.

FYI, I am 21 years old, 5'2 tall, and 112 pounds in the morning. My goal is to build up some muscle strength and endurance (the middle road between bulking and "toning", I guess). Coupling this with a stricter diet, I'm hoping to lose some more body fat.

Instead of training on a weekly basis, I'm planning to repeat a five-day cycle like the one below regardless of weekdays / weekends.

• Day 1: Push
• Day 2: Legs + Core
• Day 3: Rest
• Day 4: Pull + Core
• Day 5: Rest

As for the exercises on each day, here's what I'm thinking:

Note: 60s - 90s rest between sets, and 2min rest between exercises.

PUSH
Chest
Alternating dumbbell bench press, 4 x 6
Incline dumbbell bench press, 4 x 6
Push-ups, 4 x 6
Shoulders
Barbell overhead press, 3 x 7
Lateral raise, 3 x 7
Triceps
Tricep pull-down, 3 x 10

LEG + CORE
Glutes, Hams, Quads
Barbell straight-legged dead lift, 4 x 8
Barbell split squat, 4 x 6 each leg
Single-legged straight leg dead lift, 4 x 6 each leg
Barbell lunge, 4 x 6 each leg
Barbell Hip raise (thinking of taking this one out, because of the strain), 4 x 8
Core
Plank, hold 90s x 2
Side Plank, hold 45s each side x 2

PULL + CORE
Back
Chin-up or Lat Pull-down, 4 x 6
Bent-over or seated row, 4 x 6
Cable face pull with external rotation 4 x 6
Biceps
Bicep curl, 3 x 10
Core
Bicycle crunches, 3 x 20

Please let me know what you think. Thank you for reading!