Please review my training routine

[steve_1251]

Hey guys, I've only just signed up to this site as I really need some advice on my weight training regime.

Sex - Male
Age - 25
Height - 5 foot 8
Weight - 70kg
Weight training - 1 year
Calories - 3000/day
Protein - 180g/day
Diet - well balanced
Supplements - maximuscle progain extreme, (44g protein, 500 calories)(taken after weight training), myprotein protein, instant oats, creatine, HMB-1000, ZMA, multi-vitamin, omega 3, ginko biloba.
Weight training routine - train 4 day/per week with a upper/lower body split with rest days in between

Here is my exact routine

Monday
A 5x5 Barbell squat
B1 5x5 Single leg standing dumbbell calf raise
B2 5x5 Barbell bent knee deadlift
C1 5x5 Dumbbell jump squats
C2 3x15 Uneven side bends

Wednesday
3x10 Incline dumbbell bench press
3x10 Barbell row
3x10 Standing triceps extension
3x10 Barbell shoulder press
3x10 Standard grip dumbbell curls
3x15 Crunches

Friday
B2 3x15 Sumo deadlift
B1 3x15 Single leg bent knee calf raise
A 3x15 Barbell squat
C1 3x15 Dumbbell jump squats
C2 3x15 Leg lowering – reverse crunch

Saturday
5x5 Flat bench press
5x5 Barbell row
5x5 Standing triceps extension
5x5 Barbell shoulder press
5x5 Standard grip dumbbell curls
3x10 Decline situps

 

[themondtster]

Are your 5x5 days progressive each week?

from my Transformer Prime

 

[steve_1251]

Yes, I add 2.5kg to the bar each week. The rep ranges in the program will be changed every 8 weeks. So instead of 5x5, 3x10, 3x15, 5x5 the routine will be 3x10, 3x15, 5x5, 3x10, and then after 8 weeks of that it will change to 3x15, 5x5, 3x10, 3x15.

I was inspired by this science journal showing that varying rep range during the week lead to more rapid muscle gains compared to doing the same rep range.

It's called "A Comparison of Linear and Daily Undulating
Periodized Programs with Equated Volume and
Intensity for Strength"

 

[steve_1251]

bump

 

[themondtster]

I like it. Maybe a lil too much volume on a couple days. Never heard of that method. Does it require you to repeat exercise later in week because that would be the only thing I'd change. Squat on Monday, front squat or leg press on Friday.... just example.

from my Transformer Prime

 

[steve_1251]

I thought it would be best to mainly stick to compound exercises. I kept the exercise variation minimal so that you can concentrate on maintaining correct form and also to enable you to add 2.5kg to bar each week. You could probably remove the ab exercises from the upper body days and you could replace the jump squats with a different exercise if you like. I do jump squats because they improve your jump height and speed which I need for football (soccer).

 

[themondtster]

Give it try see how it goes. Looks good to me.

from my Transformer Prime

 

[joeblow12345]

My advice is keep it simple. Compound exercises have always worked thats why they have outlasted all the fitness gimmicks that come and go. The core exercises are bench, squat, and dl. If you do these you are on the right track. Add in a couple of other compound lifts and your all set. People tend to get caught up in all the hype out there and forget to eat and work hard. Getting big takes time just keep working.

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