hey can someone review this new and improved workout? Chat gpt says its good lol

[benzohar]

Day 1 - Pull

Deadlift

Lat Pulldown

Cable row

Face Pull

Hammer Curl

DB Curl

Lateral Raises

Day 2 - Push

Bench Press

Overhead Press

Incline DB

Seated Cable Flies

Tricep Pushdown

Overhead Tricep Ext

Day 3 - Legs

Squat

Romanian Deadlift

Leg Press

Leg Curls

Calf Raises

Lateral Raises

Day 4 - Rest

Day 5 - Pull 2

BB Row

Lat Pulldown

Cable Row

Face Pull

Hammer Curl

DB Curl

Lateral Raises

Day 6 - Push 2

Overhead Press

Bench Press

Incline DB

Seated Cable Flies

Tricep Pushdown

Overhead Tricep Ext

Day 7 - Legs 2

Squat

Romanian Deadlift

Leg Press

Leg Curls

Calf Raises

Lateral Raises

(please if you are going to critique it, instead of saying "junk volume, its shit etc" please tell me why its bad and why its suboptimal thx)

by the way this is just my verison of the Metallicadpa v3 with some of my own tweaks

https://docs.google.com/spreadsheets/d/18av_yAC6lemOv_hS7oNvcVlLMeAYsa8M27MsfpFylWQ/edit?usp=sharing

here is the spreadsheet

 

[kenya123]

@benzohar Its not shit, but its not really well optimized. In my opinion, it seems like there’s a lot of doubling up and the isolation movements/machines don’t show up much besides maybe leg day. It just sort of looks like a workout some gym goer who’s been lifting for 1 year might come up with because they know the names of enough excercises. Also, not showing the reps/sets at even a basic level makes it hard to judge.

 

[benzohar]

@kenya123 Ive put a spreadsheet would really appreciate it if you took another look at it

its bascially the metallicadpa ppl with my tweaks

 

[imnotjokingwellnotmostly]

@benzohar Say it loud for the people in the back. It doesn’t matter what your split is. progress, rest, recover, do it again.

 

[benzohar]

@imnotjokingwellnotmostly W

 

[praisethelord91]

@benzohar A program isn’t just a list of exercises.

You should just do a program written by someone experienced instead of writing your own one. There’s plenty of PPL programs you can just follow instead of this.

 

[benzohar]

@praisethelord91 its a version of the metallicapda

 

[praisethelord91]

@benzohar If that’s the case, it looks fine.

For me personally, it’s too many accessories and I would cut down some of the repeated isolation movements, eg. Hammer curl and DB curls on pull days. I’d do hammer on one, DB on another.

 

[peacelovehope]

@benzohar Bro just buy a programme from J Nippard, Virtruvian Physique, G V Schofield or any of the other natty-oriented content creators. It’s not that hard.

Where’s the periodisation in this programme? What will you do when things stall?

How much volume are you doing? Is it enough? Is it too much?

What are your weak points, and are you selecting your volume and exercises to address those?

You’re squatting and deadlifting a combined 3 times per week. If you’re intensity isn’t super low (in which case, why are you even doing these?), this will probably turn you into roadkill.

There’s a lot that’s wrong or missing here

 

[benzohar]

@peacelovehope Bro just buy a programme from J Nippard, Virtruvian Physique, G V Schofield or any of the other natty-oriented content creators. It’s not that hard.

They are not customized to and my liking its easier to follow a program you like...

Where’s the periodisation in this programme? What will you do when things stall?

btw this is just the metallicadpa ppl with some of my tweaks

How much volume are you doing? Is it enough? Is it too much? for hypertrophy its good some will say its too much some will say its too little

What are your weak points, and are you selecting your volume and exercises to address those? Yes thats why im doing a lot of delt work

what else is missing

 

[peacelovehope]

@benzohar If you want a customised programme, buy the RP custom template. It lets you choose which body parts you want to specialise + your own exercises from a drop down menu in a very solid Excel sheet. It’s pricey but you have to give up something to get something.

On the other hand we can’t really decide whether the volume you’re doing is too little or too much without weekly sets, which you haven’t written down.

 

[owaink]

@benzohar Is deadlifting once and squatting twice per week detrimental? It’s how my routine is now. Would it be better to switch one of the back squat days To a front squat?

 

[bonnie99]

@benzohar Looks fine to me. All these people saying to buy a program is bs IMO. If you do this consistently you’ll probably see solid gains. I would just make sure to use different variations occasionally and adjust your rep ranges. Also I think body weight pull-ups are great addition. And maybe some ab work.

 

[benzohar]

@bonnie99 i like to think that way

 

[kelsey12]

@benzohar Theres literally nothing wrong with this program, no idea what people are complaining about. Just affix a proper set/rep range to each movement and theres no reason to not make gains on this if you keep up with diet and rest.

Just because theres no fancy drop sets or weird alternative movements doesn’t make it bad or wrong.

 

[benzohar]

@kelsey12 check now i put the up a spreadsheet

 

[confusedgirl98]

@benzohar On your pull and push days, there's no point having 2 tricep, and 2 bicep exercises, choose one for each day.

Also for push, I'd make one a shoulder/arms focused day, and the other chest focused, I'd also reduce leg volume, and split the workout over the 2 days.

 

[benzohar]

@confusedgirl98 What do you mean only one tricep and only one bicep exercise?

 

[confusedgirl98]

@benzohar So like, fo4 example, for push, day 1 could be overhead extensions, and day 4 would be pushdown.

Similarly for day 2 and 5, choose hammer curl for 1, and db curl for the other. Same as legs, do your hamstring hip Hinge on day, and leg curl on the other

 

[tay796]

@benzohar It's a fine list of exercises but lacking in variety. If you train for hyperthrophy, having different exercises for the same muscle group is ideal