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Critique of my current custom beginner program
Hello, first time poster here I wanted to know what you thought of my current program I wrote for myself. Personal Push/Pull beginner linear progression
Been lifting for 6 years off and on and used to be fairly strong(intermediate level), now i have detrained back to a beginner and came up with a simple LP program to regain lost strength
I want to get stronger in the basic barbell lifts + chin ups, also I want to do this while slowly losing weight or recomping (im like 23% bf right now so I think this can work)
Other info: Age:26, Weight:205, Sex:M, recovery: good, natural
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Routine:
All lifts are with 1-3 (aiming for 2) reps in reserve and as fast as possible
Monday (push day A):
Low bar squat, 3x5
Bench press, 3x5
Face Pulls 2x8-12
Planks 3x, Amrap leg raises, amrap russian twists (do a different ab exercise of these three every workout)
Tuesday (pull day B):
Deadlift 1x5, then 1x5 @ 80% of 1rm for back off set
Weighted chin up 3x5
Pendlay Row 2x5
Wednesday:
Rest
Thursday:
Push day A
Friday:
Push day B
Saturday:
Push day A
Sunday:
Push day B
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Progression:
I will Run this program until it is necessary to change or modify program
I Plan to go up 5lbs every workout if all sets and reps were completed
If reps are missed next session I try the same weights and if I miss three same workouts in a row then next time I reduce weight by 10% and work back up
Removing one of the workout days is also an option for me if I start stalling
The rest day can also be moved around based on how I am are feeling
Also I know that there could be recovery issues due to secondary muscles being worked on consecutive days, in the beginning this split is just for convenience but I am considering putting the Overhead pressing, rowing, and chins on Push A and the Squatting on Pull A and will definitely do that if there are recovery issues
Also i have been dealing with minor left hip pain(tendonitis i think, also started happening before current program when i was doing NLP about 8 months back)
The reason why I am doing this instead of NLP is I want to progress in all the lifts 3x a week until im back at old strength level
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