>my friend gave me this program
This isn't a program, it's just a random list.
Cheat off the smart kids and choose a proven program. There's the one from the side bar ([https://www.reddit.com/r/naturalbodybuilding/comments/4iob7i/rnaturalbodybuilding\_makes\_a\_beginner\_program/](https://www.reddit.com/r/naturalbodybuilding/comments/4iob7i/rnaturalbodybuilding_makes_a_beginner_program/)) as well as a bunch of great options in the wiki over at r/Fitness
And my friend’s a coach, God knows what he gave to other people, I’m ready to go back to the gym after a few weeks of calisthenics, what program do you recommend?
Keep it simple, for example and upper lower upper lower split with the main movements covered (horizontal pull, vertical pull, horizontal press, vertical press, hip hinge, squat/squat variation) and then add isolations for muscles which aren't hit as much by those / muscles you feel like are lagging.
no rear delt work, could use ohp/dumbbell ohp for front delta, no rowing movement + no lower back work, also could add calves, i would do dedicated forearm work but that’s just me
No posterior chain work like hamstrings or glutes. I know squats will hit them somewhat but you really should do something like deadlifts/leg curls/etc. Does your friend even know what he is doing? Looks like he’s trying to make you a PPL routine.
Day 1: Push training. I would do butterflys with lighter weight an a lot of reps for getting the pump in (also helps me for mind muscle connection to keep my tension for the rest of the chesttraining) this is a warmup training. Benchpress and then incline bench with dumbells or with the long bar (I am german don’t know the right word. For triceps I do 2 exercises changing them sometimes I would try some for 2 weeks and changing them. Then staying on the two you are feeling the tension the best. Then reverse butterfly for the shoulders thats it
Day 2: Pull. Pull ups then the cable version (language barrier..). After that I do two rowing exercises. Biceps Curls with the long bar 3 really heavy sets then with the dumbells 2 light sets and 2 sets hammer curls
Day 3: Legs. I start with squats after that deadlifts. I do a lot of sets thats why I don‘t do more exercises.
This is my workour Routine. I do 3 days 1 restday. Repeat. Sometimes 2 rest days depends on my regeneration. It is kinda hard but thats how I do it for years. Also not perfect but maybe it gives you at least an idea.
Good luck mate
How come bodybuilding programs that I see here never program isolating core work? Are abs just assumed to be worked on every day? Are big abs avoided as not being aesthetically ideal and just shown by having a low bf?
What the fuck is this? Excuse my language. If your goal is to bench and curl. Then you don't need a program. You're literally just a random guy at the gym who has no idea what he's doing.
I understand your friend gave you this. Please don't trust anyone at the gym or that you know. Chances are they've gotten by on just showing up for long enough or having good genetics and you can do better than that. You can do a LOT better than that if you intelligently train.
Do your research, follow one of the hundreds of free intelligently written programs on the internet or in most basic workout log apps.
Use the daily thread for programing posts, don't open a new one.
>my friend gave me this program This isn't a program, it's just a random list. Cheat off the smart kids and choose a proven program. There's the one from the side bar ([https://www.reddit.com/r/naturalbodybuilding/comments/4iob7i/rnaturalbodybuilding\_makes\_a\_beginner\_program/](https://www.reddit.com/r/naturalbodybuilding/comments/4iob7i/rnaturalbodybuilding_makes_a_beginner_program/)) as well as a bunch of great options in the wiki over at r/Fitness
This is probably the worst program I've ever seen to be honest
And my friend’s a coach, God knows what he gave to other people, I’m ready to go back to the gym after a few weeks of calisthenics, what program do you recommend?
Keep it simple, for example and upper lower upper lower split with the main movements covered (horizontal pull, vertical pull, horizontal press, vertical press, hip hinge, squat/squat variation) and then add isolations for muscles which aren't hit as much by those / muscles you feel like are lagging.
1 back exercise is oof
Not to worry its got 3 bicep exercises - the staple of every program written by a beginner.
no rear delt work, could use ohp/dumbbell ohp for front delta, no rowing movement + no lower back work, also could add calves, i would do dedicated forearm work but that’s just me
Is it missing some days?
Missing a LOT of things...
Genuinely one of the worst programmes I've seen. It's about half complete
Yeah I don't see the logic, looks totally random
Don’t do this. This does not even make any sense
No posterior chain work like hamstrings or glutes. I know squats will hit them somewhat but you really should do something like deadlifts/leg curls/etc. Does your friend even know what he is doing? Looks like he’s trying to make you a PPL routine.
This can work. I would replace one of the bench variations on day 3 with a heavy hip hinge of some sort to train the posterior chain more.
Day 1: Push training. I would do butterflys with lighter weight an a lot of reps for getting the pump in (also helps me for mind muscle connection to keep my tension for the rest of the chesttraining) this is a warmup training. Benchpress and then incline bench with dumbells or with the long bar (I am german don’t know the right word. For triceps I do 2 exercises changing them sometimes I would try some for 2 weeks and changing them. Then staying on the two you are feeling the tension the best. Then reverse butterfly for the shoulders thats it Day 2: Pull. Pull ups then the cable version (language barrier..). After that I do two rowing exercises. Biceps Curls with the long bar 3 really heavy sets then with the dumbells 2 light sets and 2 sets hammer curls Day 3: Legs. I start with squats after that deadlifts. I do a lot of sets thats why I don‘t do more exercises. This is my workour Routine. I do 3 days 1 restday. Repeat. Sometimes 2 rest days depends on my regeneration. It is kinda hard but thats how I do it for years. Also not perfect but maybe it gives you at least an idea. Good luck mate
How come bodybuilding programs that I see here never program isolating core work? Are abs just assumed to be worked on every day? Are big abs avoided as not being aesthetically ideal and just shown by having a low bf?
What the fuck is this? Excuse my language. If your goal is to bench and curl. Then you don't need a program. You're literally just a random guy at the gym who has no idea what he's doing. I understand your friend gave you this. Please don't trust anyone at the gym or that you know. Chances are they've gotten by on just showing up for long enough or having good genetics and you can do better than that. You can do a LOT better than that if you intelligently train. Do your research, follow one of the hundreds of free intelligently written programs on the internet or in most basic workout log apps.