Mywifesirrational
I however am very normal. Trust me.
This is a weird schizophrenic program I am struggling to make sense of, with a weird over-focus on biceps in this program, many accessory muscles are being used nearly every day. Rest periods between training are when muscles grow, not during the actual training.Day 1 - Heavy Bench press (work up to 3 reps as heavy as we can, then drop down to do some more volume sets), 3x8 OHP, Super sets barbell row and pull ups, then some accessory lifts (Dips, flys, rear delts, maybe some machines)
Day 2 - Deadlifts - heavy + lots of sets, calves and biceps
Day 3 - Heavy back (barbell rows, to at least max bench press weight), more pullups (weighted), bench press (maybe pause reps/higher rep sets), OHP and some other shoulder excercises + tricep pull downs
Day 4 - Random leg day - Front squats, lunges, calves, some more biceps work
Day 5 - Heavy shoulders, Bench press, supersets of barbell rows and pullups, more accessory lifts
Day 6 - Heavy Squats, calves and biceps
Day 7 - Rest (bikes!)
Issues:
Legs – Mon/Wed/Fri
You say heavy, your heavy might be different to my heavy, or you’re a beginner (low load), or perhaps you’re on the gear.
48 hours between leg sessions is not long enough to recover if it is an actual heavy session, 3-4 days (64+ hrs) is the norm. But volume or intensity will dictate this to a large degree. A longer break between retraining legs, means more hypertrophy and strength more is not better.
Biceps:…
You realise you are training biceps on Mon (rows / pullups), and on Tues (biceps), and in Weds (pullups), and on Thurs (biceps), and on Fri (rows and pullups), and sat (Biceps), and I wager some sneaky bike curls on Sun.
If you train the same muscle every day, it gets a little bigger then it completely plateaus, it also pre-fatigues the muscle, so in compound lifts, its able to lift less weight, resulting in less load on the primary agonist, which is gets less ‘gainz’ because of this.
Shoulders:
You may have put these in a random order, but Fri, shoulders prior to bench press? Delts is an accessory muscle to bench, you do this after the main compound lift. Post. Delt, is also working everytime you do bicep curls, and deadlifts, pullups, its not getting any rest in this program.
Triceps:
Why do triceps on a back day (wed)? It compliments bench, although you aren’t doing bench the next day which is good.
Heavy back day after a deadlift day:
Both days are using many of the same muscles, the spinal muscles get flogged (in a good way) from deadlifts, and upper back is used heavily in deadlifs, barbell rows the following day is an issue.
Cycling:
Why do heavy squatting the day before cycling? Aerobic activity attenuates protein synthesis from resistance training, this is called concurrent training. You’re only getting 24hrs tops of growth when you could be getting >48 hrs for the same effort.
Maybe modify program to do upper body the day before.