Is this a good workout program to build muscle?

Is this a good workout program to build muscle?

Monday, Wednesday, and Friday are day 1

Tuesday and Thursday are day 2

DAY 1

MORNING:

Chest:

Dumbbell Bench Press - 3 sets 12-15

Incline Dumbbell Press - 3 sets 8-10

Chest Flies - 3 sets 12-15

Chest Press -- 3 sets 12-15

Incline Dumbbell Bench press - 3 sets 8-10

Cable Crossover -- 3 sets 8-10

Back:

Lat Pulldown - 3 sets 12-15

One Arm Bench Dumbbell Row - 4 sets 12-15

Seated Cable Row - 5 sets 12-15

Bentover Dumbbell Row - 4 sets 12-15

Lat Pulldown - 3 sets 12-15

Seated Cable Row - 3 sets 20-25

AFTERNOON:

Shoulders:

Upright Row - 3 sets 8-10

Front Raise - 3 sets 8-10

Seated Dumbbell Shoulder Press - 3 sets 12-15

Lateral Raise - 3 sets 8-10

Arnold Press - 4 sets 8-10

Bent Over Lateral Raise - 3 sets 8-10

Shoulder Press - 3 sets 12-15

Pinch Press - 3 sets TF

Abs:

Repeat one exercise until failure, then continue

Heels to the Heavens - 45 secs

Step Through Planks - 45 secs

X Man Crunch - 12 reps

Alternating Thread the Needle - 10 reps per side

Alternating Jackknives - 45 secs

Stationary Bikes - 30 secs

DAY 2:

MORNING:

Biceps:

Incline Dumbbell Curl - 3 sets 12-15

Hammer Curl - 3 sets 12-15

Concentration Curl - 4 sets 12-15

Dumbbell Curl - 3 sets 12-15

Reverse Curl - 3 sets 12-15

Incline Dumbbell Hammer Curl - 3 sets 12-15

Triceps:

Tri-set: 3 sets TF

Dips

Skullcrushers

Bench Dip

TNT Cable Pressdown - 3 sets 12-15

Standing Dumbbell Triceps Extension - 4 sets 12-15

Seated Dumbbell Extension - 3 sets 12-15

Dumbbell Kickback - 3 sets 12-15

AFTERNOON:

Forearms:

Palms Up Wrist Curl - 4 sets 12-15

Farmers Hold - 2 sets TF

Palms Up Wrist Curl - 4 sets 12-15

Wrist Rotation - 3 sets TF

Palms Up Wrist Curl - 3 sets 12-15

Legs:

Dumbbell Squat - 5 sets 12-15

Dumbbell Lunge - 4 sets 10

Bulgarian Split Squat - 4 sets 10

Leg Press - 5 sets 12-15

Reverse Lunge - 4 sets 12-15

Calf Raises - 6 sets 25

Leg Curls - 3 sets 12-15

I'm going to answer this as if you are a beginner, because even advanced lifters would not come up with such a program.


No. This is overkill. Even for advanced natty-lifters.

You'll be in the gym for a very long ass time. You're going to fuck up your CNS and be burned out, I'd say in a month. There will be a good chance you'll end up with an injury. You've dedicated a single session each for the smallest muscles with a shit ton of volume. Seriously? An entire session for forearms?

There is no deadlifts or any of its variations.

You don't have anything written about progression, overload, periodisation, nor a stall/deload protocol. You've left very little time to rest and recovery where all the growth, strength, and adaptations happen. You don't mention how long a cycle will last - 8–12 weeks? Months?

You're going to go to failure? It's not necessary nor is it recommended to have to go to failure to realize progress. Typically leaving 1–2 reps in the tank is enough.

Overall, this a terrible program. There's too much of everything. There's too much isolation work. Your push to pull ratio is way off. You'll be spending too much time working on tiny muscles. You'll be spending too much time, period!

You'd be better served with a 3x a week full body program focusing on compound lifts and building a strength base like Stronglifts 5x5, ICF, Starting Strength, Fierce 5, Greyskulls LP, and many other beginner strength programs.


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