only 6 sets of squats for the legs for an entire week
"weighted pullups" as if any newbie can do weighted pullups
same thing with dips, but thats at least a little likely depending on your weight
weird choice of isolation work
low reps, ie. heavier weight higher risk of injury, specially for a newbie
this is some sort of powerlifter trying to make a routine for someone looking to "bodybuild", "starting aesthetics"
https://i.imgur.com/nNNG2aG.png
Is this any good?
mostly bad OP, just find any higher rep range upper/lower cookie cutter split or watch some yt vids or smth on building a program
only 6 sets of squats for the legs for an entire week
"weighted pullups" as if any newbie can do weighted pullups
same thing with dips, but thats at least a little likely depending on your weight
weird choice of isolation work
low reps, ie. heavier weight higher risk of injury, specially for a newbie
this is some sort of powerlifter trying to make a routine for someone looking to "bodybuild", "starting aesthetics"
[...]
mostly bad OP, just find any higher rep range upper/lower cookie cutter split or watch some yt vids or smth on building a program
So would it be OK if you just did 3x10-15 of everything but otherwise kept it exact same?
The more I look at it the more confused I get, Im used to brosplit. I doesnt have anything for the upper chest and has 3 tricep compunds immedietly after eachother. It does have an ab and calves which is good because those are often overlooked but idk how good it is overall
>and has 3 tricep compunds immedietly after eachother.
I think this kind of thing is practically unavoidable in full body- and simple push-pull splits. Of course you can always put the ones you personally think you should priorisize at the beginning of each workoutand things like that, but in the end that's just an issue you have to deal with.
This body is built with LITERALLY zero deadlifts and squats. You absolutely do not need those to build an aestethic physique, roids or not. This program looks like Starting Strength.
I understand it says "barbell training" but that is just straight up inferior to db training and why call it starting aestethics then just keep the same name, strating strength if thats your goal. 3x8-12, remove deadlifts, squats, barbell rows, barbell curls. add in db lateral raises, db incline press, db shoulder press. cable tricep pressdowns, db skullcrushers, ez bar preacher curls, db hammer curls, lat pulldown machine, v handle cable row. then we are starting to look alright.
>all compounds no isolations >le strength training, no hypertrophy
you'd get better results using a Magic 8-Ball to select machines and rep ranges than this program.
No. >deadlift immediately after squat on the next day >no pulldowns or pullovers (much better ROM than rows) >no forearm isolation >no triceps isolations >OHP, and BP on the same day >no neck exercise >3x5, 3x6, 3x8, and 3x10 just picked arbitrarily
Here's a better program:
>A: Chest/Shoulders/Back
Pulldowns (keep scapula retracted to avoid passive insufficiency in the lats)
Incline Press
Pullovers
Pec Flyes (on a flat bench with DBs or on a pec deck)
LateralRaises
Bent over Raises
Shrugs or Deadlifts (drop leg curls if you do DL)
Neck training in all four directions
>B: Limbs (legs first to stimulate test which makes arms get bigger)
Squats or Leg Press
Leg Extensions
Leg Curls
Calf Raises
Strict Curl
Triceps Extension
Reverse grip curls
Wrist Curls
Reverse Wrist Curls
ALL exercises taken to failure ideally within a 6-12 rep range. Calves should be 12+ reps. Squat and DL can be stopped short of failure as long as you go heavy. For Squats, alternate between weights with which you can 5-10 reps and 20-40 reps. Slow negatives for all exercises except Squat+DL. Just use controlled negatives for Squat+DL. 1-3 sets per exercise. You can determine how many sets you need for each exercise with self-experimentation and taking measurements. For example, you might only need one set for squat and DL, but you might need two for shoulders and three for biceps. Keep track of everything and adjust. It might even help to keep track of the time you spend during each exercise and resting in between as well. If you are getting stronger and growing, you have the right volume.
AxBxAxBx pattern.
If it gets to the point where you are not progressing for two weeks on most exercises, then take a week off and then start again the next week and add a rest day between each workout.
No.
Nothing major is neglected. It would be better with a rep range instead of 3x6 everytime
only 6 sets of squats for the legs for an entire week
"weighted pullups" as if any newbie can do weighted pullups
same thing with dips, but thats at least a little likely depending on your weight
weird choice of isolation work
low reps, ie. heavier weight higher risk of injury, specially for a newbie
this is some sort of powerlifter trying to make a routine for someone looking to "bodybuild", "starting aesthetics"
mostly bad OP, just find any higher rep range upper/lower cookie cutter split or watch some yt vids or smth on building a program
So would it be OK if you just did 3x10-15 of everything but otherwise kept it exact same?
The more I look at it the more confused I get, Im used to brosplit. I doesnt have anything for the upper chest and has 3 tricep compunds immedietly after eachother. It does have an ab and calves which is good because those are often overlooked but idk how good it is overall
>and has 3 tricep compunds immedietly after eachother.
I think this kind of thing is practically unavoidable in full body- and simple push-pull splits. Of course you can always put the ones you personally think you should priorisize at the beginning of each workoutand things like that, but in the end that's just an issue you have to deal with.
What is your goal? Too waste your time?
It just looks like a minimalistic full body split. No emphasis on aesthetic muscles per se.
>is essentially SS but named "aesthetics" as bait
>puts squat and deadlift for volume on subsequent days
based, dyels should suffer
This body is built with LITERALLY zero deadlifts and squats. You absolutely do not need those to build an aestethic physique, roids or not. This program looks like Starting Strength.
I understand it says "barbell training" but that is just straight up inferior to db training and why call it starting aestethics then just keep the same name, strating strength if thats your goal. 3x8-12, remove deadlifts, squats, barbell rows, barbell curls. add in db lateral raises, db incline press, db shoulder press. cable tricep pressdowns, db skullcrushers, ez bar preacher curls, db hammer curls, lat pulldown machine, v handle cable row. then we are starting to look alright.
Yeah, because the muscles on his hamstrings and quads are growing even without exercise thanks to the roids.
>all compounds no isolations
>le strength training, no hypertrophy
you'd get better results using a Magic 8-Ball to select machines and rep ranges than this program.
not enough volume
needs lateral raises and a triceps isolation
I personally wouldn’t incorporate squat into push day or deadlift into pull day and I’d train lower body completely seperately
just a basic push/pull with one leg movement tossed in.
No.
>deadlift immediately after squat on the next day
>no pulldowns or pullovers (much better ROM than rows)
>no forearm isolation
>no triceps isolations
>OHP, and BP on the same day
>no neck exercise
>3x5, 3x6, 3x8, and 3x10 just picked arbitrarily
Here's a better program:
>A: Chest/Shoulders/Back
Pulldowns (keep scapula retracted to avoid passive insufficiency in the lats)
Incline Press
Pullovers
Pec Flyes (on a flat bench with DBs or on a pec deck)
LateralRaises
Bent over Raises
Shrugs or Deadlifts (drop leg curls if you do DL)
Neck training in all four directions
>B: Limbs (legs first to stimulate test which makes arms get bigger)
Squats or Leg Press
Leg Extensions
Leg Curls
Calf Raises
Strict Curl
Triceps Extension
Reverse grip curls
Wrist Curls
Reverse Wrist Curls
ALL exercises taken to failure ideally within a 6-12 rep range. Calves should be 12+ reps. Squat and DL can be stopped short of failure as long as you go heavy. For Squats, alternate between weights with which you can 5-10 reps and 20-40 reps. Slow negatives for all exercises except Squat+DL. Just use controlled negatives for Squat+DL. 1-3 sets per exercise. You can determine how many sets you need for each exercise with self-experimentation and taking measurements. For example, you might only need one set for squat and DL, but you might need two for shoulders and three for biceps. Keep track of everything and adjust. It might even help to keep track of the time you spend during each exercise and resting in between as well. If you are getting stronger and growing, you have the right volume.
AxBxAxBx pattern.
If it gets to the point where you are not progressing for two weeks on most exercises, then take a week off and then start again the next week and add a rest day between each workout.
Where's the direct arm work?