Can I ask yall for some feedback on a new exercise program Im starting?

[Techniec]

So after a winter hiatus, where I was focusing on isolated muscle work outs and swimming, while healing an injury, I am back in the gym for the new year

I wanted to really focus on building muscles for the next few months, and wanted to emphasize compound muscles, and move away from isolated muscle workouts. i also wanted to move from an upper/lower split, and do a full body work out

I have come up with a plan for my work outs, and I wanted to just get some feedback. I made sure to do good research, pick proper exercises and do more sets on the bigger muscles etc

My only concern is whether the total number of sets would be adequate. Granted, going through this a few times and my body will tell me directly whether i need more or less, but it would be good to get some perspective beforehand as well

Bench 5 sets x 8 reps
Squats 5 sets x 8 reps
Deadlift 5 sets x 8 reps

Pull Ups 3 sets x 8 reps (weighted)
Dips 3 sets x 8 (weighted)
Military Press 3 set x 8 reps

So as yall can see, for my bigger muscles (chest, legs, back) I do 5 sets of 8, and for the smaller ones (arms, shoulders etc) I do 3 sets of 8

Thats a total of 24 sets, which comes out to about 45 minutes or so per session.

I think this is a good solid workout plan that meets all my needs,

Any thoughts?

 

[AITheAnswerAI]

What is your specific goal? How many times a week do you plan on doing this?

My first thought is that by the time you're done with your squats, you're deadlifts are gonna suffer because those same muscles will be overly fatigued. This looks like a routine for overall strength, but the reps are a little high for that. So again, it depends on what your goal is.

 

[Techniec]

What is your specific goal? How many times a week do you plan on doing this?

My first thought is that by the time you're done with your squats, you're deadlifts are gonna suffer because those same muscles will be overly fatigued. This looks like a routine for overall strength, but the reps are a little high for that. So again, it depends on what your goal is.

build muscle, but not go super bulk mode...im trying to chart a moderate path here...lll be throwing in some cardio during the week and overall eating healthy, hitting all my macros etc

i just wanna focus on core and compound and really build overall strength and make muscle gains

edit- i plan on doing this 3 times a week

 

[Techniec]

i realize the reps may be high compared to a traditional 5x5 but my bf% is not low enough to go hardcore bulk so i want to keep the reps a bit higher than usual

 

[AITheAnswerAI]

3 times a week is too much, especially for 5 sets each of deadlifts and squats combined. You're better off throwing in a few more exercises per body part, and reducing it to twice a week and leaving a few days of rest in between. You can do your cardio on the days in between, just make sure you're eating enough. For example, you can throw in incline or decline press, throw in some lunges, some rows etc.

You'll burn yourself out doing 5 sets of squats and then deads three times a week.

 

[The ADD]

i realize the reps may be high compared to a traditional 5x5 but my bf% is not low enough to go hardcore bulk so i want to keep the reps a bit higher than usual

What does bulking or your BF% have to do with the number of reps in a "strength building" range?

Generally speaking higher weight lower reps = strength gains and weight less than max for 10-12 reps equals muscle growth. You seem to be in between with the plan.

 

[Techniec]

What does bulking or your BF% have to do with the number of reps in a "strength building" range?

Generally speaking higher weight lower reps = strength gains and weight less than max for 10-12 reps equals muscle growth. You seem to be in between with the plan.

Correct me if im wrong but my understanding is that lower reps, higher weights is the traditional method for bulking (heavy lifting), But bulking isnt suggested if your bf % is a concern (i guess due to the weight youll be putting on)

And so Im not really trying to go hardcore bulk but i do want to build muscle, and i find this to be a delicate balance, which shows in my reps and like you said, i seem to be in between....

 

[The ADD]

Correct me if im wrong but my understanding is that lower reps, higher weights is the traditional method for bulking (heavy lifting), But bulking isnt suggested if your bf % is a concern (i guess due to the weight youll be putting on)

And so Im not really trying to go hardcore bulk but i do want to build muscle, and i find this to be a delicate balance, which shows in my reps and like you said, i seem to be in between....

Depends on how you use the terms. Bulking more commonly refers to eating a caloric surplus to gain weight, ideally muscle. Any weight you put on or take off is going to be tied to primarily tied to what your are eating.

Simple bodybuilding logic is that hypertrophy (reps of 10-14, with progressive increase in weight) builds muscle. Strength training is the other end of the spectrum with lower reps at the maximum weight to his 3-5 reps. There are programs like PHAT with utilize both.

I'm stil confused as to what the goal is. Are you trying to cut BF% or are you good with that and want to build muscle exclusively?

 

[Techniec]

I definitely want to reduce my body fat percentage and get a more muscular defined look as a result

I'd like to drop a few lbs, and dietwise I am looking to eat at a caloric deficit of 500 calories a day while meeting my protein requirements

Am I plain confused here?

 

[Techniec]

3 times a week is too much, especially for 5 sets each of deadlifts and squats combined. You're better off throwing in a few more exercises per body part, and reducing it to twice a week and leaving a few days of rest in between. You can do your cardio on the days in between, just make sure you're eating enough. For example, you can throw in incline or decline press, throw in some lunges, some rows etc.

You'll burn yourself out doing 5 sets of squats and then deads three times a week.

So would you suggest keeping the actual session the same just throw in a few more exercises and reduce it to twice a week?

And would you suggest perhaps reducing the deadlifts and squats to 3 sets each?

 

[AITheAnswerAI]

So would you suggest keeping the actual session the same just throw in a few more exercises and reduce it to twice a week?

And would you suggest perhaps reducing the deadlifts and squats to 3 sets each?

If you want to become more muscular, you need more exercises. Ideally you'd be able to go more often, for example on monday it's legs, tuesday chest/bis, wed cardio, thurs back/tris, friday legs/arms. However i'm assuming you can't workout that often. I wouldn't squat or deadlift more than twice a week, even if you go to the gym three times a week, make sure those lifts (squat and dead) are spaced apart and don't do them more then twice a week because then it'll burn you out.

In terms of your bulking, it sounds like you want to put on some muscle, but also be more defined. They way to do this is eat more calories, but mostly clean. Make sure the fat/saturated fat and the sugar is at a minimum, because that becomes fat no matter what. Use your cardio to burn off any junk food calories you intake. Most dudes who want to get bigger stay away from cardio, but their lifting programs and diets aren't great, so they put on/keep on a good amount of fat. Your genetics play a role in this as well, if they're good, then you'll find you'll get ripped and put on muscle without eating totally clean.

 

[MaLi]

If you're gonna do squats, dead-lift, and bench 3 times a week I'd suggest starting with a different focus each time. Like other posters mentioned, your muscles will be overworked, but at least you'll have some balance by starting with a squat one day, and ending with a squat on another.

I'd also recommend doing different types of a similar lift. So instead of doing regular bench 3 days, get an incline in there, or maybe switch to heavy db bench.
Same thing with your squats and deadlifts.

ex:
Monday you might follow the routine you already started of bench, squat, and deadlift.
Wednesday:
front squat, Incline bench, then straight-leg dead-lift
Friday:
power cleans/good mornings, seated squats/single-leg leg press, and db bench/decline

 

[Techniec]

Thank you guys for your feedback and comments

 

[Jesus]

Doing legs 3x a week is very doable...