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    Registered User nikola1808's Avatar
    Join Date: Sep 2017
    Age: 50
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    How does my program look?

    Focusing on the bench and arms. The compound lifts are all from Greg Nuckols' 28 programs. Running the 3x a week intermediate program for bench(medium volume version), 2x a week int program for squats, 1x a week OHP intermediate and 1x a week deadlift. I know that it is a little heavy on the volume, but I am lifting for 2 years and I have always been on low volume strength programs( 5/3/1, beginner programs). Always had around 10-15 sets per workout and very little to none arm work. So, I am going to try more volume for once to see how I respond.
    My lifts 1RM:
    Bench Press 210lbs
    Squat 365 lbs
    Deadlift 365 lbs
    Ohp 135lbs

    My program:
    Lower A(Saturday)
    Deadlift(Int 1x a week)
    Front squat 4sets(squat intermediate 2x a week)
    Ham curls3x12
    Abs 3x10-15

    Upper A(Sunday)
    Bench 5-7 sets(medium volume intermediate 3x a week)
    OHP dumbbell press(light, unilateral) 3 setsx12
    Chest-Supported Row 3x10
    Lat Pulldown 3x10
    Curls 4 sets( till failure)
    Tricep extension 3 sets x 12

    Lower A(Tuesday)
    Squat(2x a week intermediate)
    Bench Press 6-10sets(GN 28 programs 3x a week)
    Face pulls 3x10
    Stiff leg deadlift 3x8
    Abs 3x10-15

    Upper B(Thursday)
    Bench Press (3x a week GN)1
    OHP (1x a week int)
    Pull ups 3x6
    Dumbbell rows(light focused) 3x12
    Face pulls 3x10(focused)
    Triceps pushdown 3x12
    Curls 4x12

    Specifically thinking on removing a back exercise as I have around 23 sets weekly, if I include the deadlift as a back exercise.
    Last edited by nikola1808; 12-14-2019 at 06:55 AM.
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