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Workout update

jack1336jack1336 Posts: 9Member Member Posts: 9Member Member
Hi. I am 24 years old, male, weighing currently 208 lbs. i am trying to gain muscle mass. While I definitely see improvement it’s still not my goal. As my muscles could be bigger. And other issues such as the middle of my chest still feels boney. Here is my usual workout.
Push strength (each 5x5)
Overhead Press
Bench Press

Pull Strength (5x5)
EZ bar curl
Pull ups

Leg Strength
Squats (5x5)
Deadlifts (1x5)
Leg Press (5x5)
Seated Leg Curl (5x5)
Weighted Calf Raises (5x5)

Push Hypertrophy (4x10)
Bench Press
Rope pull downs (till failure)
Dumbell overhead
DB incline
DB decline

Pull hypertrophy (4x10)
Curls (till failure)
Ez Bar curl
Cable Rows
Lat pull Down

Leg Hypertrophy (4x10)
Lay down leg push (works Glutes)
Rest is same as Leg strength Day.

On Leg days I work abs hypertrophy (4x10)
Leg Raises
Ab pull downs
Side bends
Russian twists
(All weighted except for leg raises)

I should also note i take prescription Adderall and Lexipro. And drink a large skinny iced mocha at starbucks every morning. I eat around 3,500 calories per day.

Any tips?

Oh and I do of course take atleast 2-3 rest days per week.


  • jdog022jdog022 Posts: 648Member Member Posts: 648Member Member
    Why you working your arms before your big compounds? I’d pick a program from the sticky or something like PHAT which is similar to this but much better balanced imo

    Also boney at 208? How tall are you
    edited June 22
  • jack1336jack1336 Posts: 9Member Member Posts: 9Member Member
  • ChieflrgChieflrg Posts: 7,783Member Member Posts: 7,783Member Member
    I'd run a more well written program. That looks like a buffet of linear progression gone bad.

    Something that has more of a variety or rep schemes and average intensity to match.

    What is your average weight gain the past 4-6 weeks?

    What intensity range are you running?
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