Training Program - Feedback

[Nobody_Cares_OG]

I have been working on creating a new training program, and I’ll share it below. You’ll notice it doesn’t include the number of sets and reps, as those will change weekly. I want to try something completely different. For the number of sets, I’m going to roll a die (1–6), and for the number of reps, I’ll roll a pair of dice to determine the rep range. If the rep count is low (2–5), it will be considered a heavy week with heavier weight. Anything 5 or above will be a lower-weight week focused on higher volume.

*Conditioning consists of either 20-30 minutes of stair climber, treadmill, or running outside.

MONDAY
Lower Body (Quad Focus) + Core
Legs
Barbell Back Squat
Leg Press
Bulgarian Split Squat (substitute if knees become irritated)
Leg Extension
Lying Leg Curl
Calves
Standing Calf Raise
Seated Calf Raise
Core
Conditioning, if time allows.

TUESDAY
Chest (Primary Focus)
Barbell Bench Press
Incline Dumbbell Press
Decline Smith Machine Press
Machine Chest Press
Cable Fly (or Pec Deck)
Shoulders
Seated Dumbbell Shoulder Press
Dumbbell Lateral Raise
Triceps
Close-Grip Bench Press
V-Bar Pushdown
Conditioning

WEDNESDAY
Back + Biceps + Core
Back
Pull-Ups (or Assisted Pull-Ups)
Bent Over Barbell Row
One-Arm Dumbbell Row
Seated Cable Row
Lat Pulldown
Biceps
EZ Bar Curl
Incline Dumbbell Curl
Hammer Curl
Reverse Curl
Core
Conditioning

THURSDAY
Posterior Chain + Shoulders
Romanian Deadlift
Hip Thrust
High-Foot Leg Press
Seated Leg Curl
45° Back Extension
Shoulders
Dumbbell Lateral Raise
Bent-Over Dumbbell Rear Delt Raise
Traps
Dumbbell Shrugs
Face Pulls (optional)
Conditioning

FRIDAY
Upper Volume + Chest + Core
Chest (Secondary Focus)
Incline Dumbbell Press
Machine Chest Press
Cable Fly (or Pec Deck)
Back
Pull-Ups (or Assisted Pull-Ups)
One-Arm Dumbbell Row
Shoulders
Seated Dumbbell Shoulder Press
Dumbbell Lateral Raise
Bent-Over Dumbbell Rear Delt Raise
Triceps
Rope Pushdown
Bicep
Hammer Curl
Core
Conditioning