please check out my program!

i'm looking forward to building mass with this program

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bench press 3x7
flyover 3x8-10
french press 3x8

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squats 3x7
military press 3x7
Barbell Rows 3x8

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deadlift 3x7
pullups 3x7
EZ bar curls 3x8


what do you think? thanks:)

That really doesn't look that bad and you could keep that like that but I have a few suggestions/comments. First off, a lot of people benefit from squatting two times a week (then again a few people don't like myself in my opinion included.) I think the said can be said about benching; you don't need a full week to wait, you can simply do an intensity day one day and volume another. I also think that the more weight you can move with an exercise, the better. In that case exercises like flyovers, military and french presses could be exchanged for things like close grip bench/incline bench and overhead presses.

agree with Puma, legs can definatley handle being hit with squats twice a week, try front and back asquats or maybe even split squats as a variation.

in regards to direct arm work i wouldnt worry about them to start off worry about getting your bigger muscle groups stronger such as back and chest and your arms will follow.

an example program would be:

session 1:

bench 3x8
wg pull ups 3x5 or amap
back squats 3x5

session 2:

front squat 3x5
bb or db rows
oh or incline press

session 3:

deads 3x5
underhand pull ups 3x5-8
Dips/lateral raises 3x8

hope this helps.

This program is probably what you'd need to consider first.

Linear methods geared towards strength, compound movements, and correct foods are better for beginners when it comes for hypertrophy. This is because heavier weights with enough microdamage and overload when stimulate more motor units for beginners than higher rep ranges would... 3 x 10 is working for me now, but when I first started out it was just a waste of time... I switched to 5 x 5 (with 2 being warm-up sets) and my hypertrophy gains were the best that they had ever been.

You need to be squatting each workout in your beginner stages.

Here is another program if you dislike that one.

Workout A:
**Squat
**Flat or Incline Bench
**BB or DB Rows
**GHR's
**Weighted Dips (optional)

Workout B:
**Squat
**Stiff-leg deadlift
**OHP
**Pullup, Chin-up, or Pulldown
**Hanging Leg Raises (optional)

I would try either one of those... although the first may be better.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant