My Program is below, where do you think I can improve it?

[phil35]

Upper A (Monday)
* Bench Press - 3 sets for 6 to 8 reps
* DB Fly - 3 sets for 8 to 12 reps
* Weighted Pull Ups - 3 sets of 8 to 12 reps
* T-Bar Row - 3 sets of 8 to 12 reps
* DB Shoulder Press - 2 sets of 8 to 12 reps
* Lateral Raises - 3 sets of 10 to 15 reps
* Leaning Laterals - 2 sets of 10 to 15 reps

Lower A (Tuesday)
* Squat - 3 sets of 12 rep first set, 6 rep for the rest
* Leg Press - 3 sets of 10 to 15
* Leg Curl - 4 sets of 8 to 12
* Cable Curl - 4 sets of 8 to 12
* Cable Extension - 4 sets of 8 to 12
* Seated Calf Raises (myo) - 3 sets of 10 to 20

Rest Day (Wednesday)
* 8,000+ Steps

Upper B (Thursday)
* Military Press - 2 sets of 6 to 8 reps
* Cable Laterals - 3 sets of 10 to 20 reps
* Barbell Row - 3 sets of 6 to 8 reps
* RG Lat Pull-down - 3 sets of 8 to 12 reps
* Incline DB Press - 3 sets of 6 to 10 reps
* Machine Chest Press - 2 sets of 8 to 12 reps
* Face Pull - 2 sets of 10 to 15 reps

Lower B (Friday)
* Smith Machine Squat - 3 sets of 6 to 8
* Leg Extension - 3 sets of 8 to 12
* DB RDL - 4 sets of 8 to 12
* DB Skull Crushers - 4 sets of 8 to 12
* Alternating DB Curl - 4 sets of 8 to 12
* Standing Calf Raises (myo) - 3 sets of 10 to 20

Active Recovery (Weekends)
*Abs Wheel - 2 sets of 10
*Leg Raises - 2 sets of 15
*Crunches - 2 sets of 50
*8,000+ Steps

 

[mommajulesberry]

@phil35 looks like a reasonable hypertrophy program. might move a back exercise to the second movement of the day just to marginally increase your performance via being less fatigued from quite as much push stuff. are you consistently seeing progressive overload?

 

[phil35]

@mommajulesberry Almost every week I am adding rep or weight to most exercises.

 

[mommajulesberry]

@phil35 well shits working. if you enjoy the program its a good program

 

[cosimnot]

@phil35 things that jump out at me:

(1) only 4 sets of overhead pressing and 8 sets of lateral raises -- I think it should be reversed (2) seated calf raise is a soleus exercise that neglects that gastrocs I'd ditch it and do e.g. calf-raises off the leg press sled instead that day (3) doing skullcrushers as the first tricep exercise of the day w/ no heavy pressing beforehand would murder my elbows but if you don't have elbow pain then ok I guess.

 

[phil35]

@cosimnot My Side Delts need extra attention, I’ll try Leg Press Calf Raises, my elbows are fine though. Thanks.