Any Trainer/Fitness Expect Willing to Critique My New Progra

jcr85

Edit: Sorry for the typo should be "Trainer/Fitness Expert"


Thanks for checking out my post. Like the title says I am looking for some input on the program below I put together. My current program has gotten a little old and I am looking to switch things up a bit. I plan on using this program to cut through the winter (next 3 to 4 months).

Any thoughts you have would be much appreciated.


Monday - Chest/Tris
Tuesday - Hams/Glutes/Calves
Wednesday - Off
Thursday - Back/Bis
Friday - Shoulders/Traps
Saturday - Quads/Calves
Sunday - Off


As reps decrease weight increases and vice-versa.

Week 1 – A 12, 9, 6, 3
Week 2 – B 12, 9, 6, 3
Week 3 – A 3, 6, 9, 12
Week 4 – B 3, 6, 9, 12

Repeat

Warm Up – 10 Min Bike
End of Workout Cardio – 20 Min Treadmill HIIT or Elliptical LISS


Abs, first and last lifts are body weight exercises unless other wise noted.


Chest/ Tri A

Push-ups
Bench Press
Close Grip Bench
Incline DB
Tri-Push Down
Cable Fly
Dips
Abs (Halos, Standing Leg Lifts)


Chest/ Tri B

Push-ups
Incline Bench
Skull Crushers
DB Bench Press
Tri Cable Extension
Pec Dec
Dips
Abs (Andre Johnsons, Standing Leg Lifts)


Hams/ Glutes/ Calves A

Single Leg Body Weight SLDL
Walking Lunges
1 Leg Seated Calves
Stiff Leg Dead Lift (3 x 10)
Leg Press Calf Raise
Leg Curl
1 Leg Body Weight Calf Raise
Wall Sits
Abs (Crunches, Bicycle Crunches)


Hams/ Glutes/ Calves B

Single Leg Body Weight SLDL
Reverse BB Lunges
Seated Calves
Good Mornings (3 x 10)
1 Leg Press Calf Raise
1 Leg Curl
Body Weight Calf Raise
Wall Sits
Abs (Crunches, Bicycle Crunches)


Back/ Bi A

Chin-ups
BB Row
BB Curl
Cable Row
1 Arm Cable Curl
Straight Arm Push Down
Inverted Row
Abs (Back Extensions, Toe Touch)


Back /Bi B

Chin-ups
Deadlift
DB Curl
Lat Pull Down
Cable Curl
Upright Row
Inverted Row
Abs (Back Extensions, Toe Touch)


Shoulders/ Traps A

Weighted Arm Circles (5 Lbs)
BB Shoulder Press
BB Shrugs
DB Lateral
Behind Back Shrugs
1 Arm Bent Over Cable Laterals
DB Shrugs
Dive Bomb Push-ups
Abs (300s, Ball Rolls)



Shoulders/ Traps B

Weighted Arm Circles (5 Lbs)
DB Shoulder Press
BB Shrugs
1 Arm Cable Lateral
Lee Haney Shrug
DB lateral
DB Shrugs
Dive Bomb Push-ups
Abs (300s, Ball Rolls)


Quads/ Calves A

Body Weight Squats
Squats
1 Leg Seated Calves
1 Leg Press
Leg Press Calf Raise
Leg Extension
1 Leg Body Weight Calf Raise
Wall Sits
Abs (Crunches, Bicycle Crunches)


Quads/ Calves B

Body Weight Squats
Front Squats
Seated Calves
Leg Press
1 Leg Press Calf Raise
1 Leg Extension
Body Weight Calf Raise
Wall Sits
Abs (Crunches, Bicycle Crunches)

gp79

I'm neither of those who are you asking to critique your plan but have you ever heard of Starting Strength?

jcr85

Yeah, actually I did MadCows over the summer which was adapted from Bill Stars program. I was using it to put on size but unfortunately my bulk wasn't as clean as I liked and I ended up gaining a lot of muscle and a lot of fat.

Never really tried it to cut, I have always had a lot of success cutting with a 5 day split but I will defiantly consider going back to it. I'll check out the differences between MadCows and Starting Strength... Thanks for the post.