How is this program? Rate out of 10, highlight pros and cons
User Measurements
Age -> 19 - 6 = x (age)
Height - 5’9
Weight - 154lbs
Experience - 3 months
Squat - 165lbs
Bench - 120lbs
Deadlift - 230lbs
Week 1
Monday -
(Squat + Bench)
Squat
Top Set -> 1x5 at RPE 7
Backoff Set -> 1x5 - 5%
Backoff Set -> 1x5 - 10%
Bench Press
Top Set -> 1x5 at RPE 7
Backoff Set -> 1x5 - 5%
Backoff Set -> 1x5 - 10%
Pause Goblet Squats
2x6-8 at RPE 7
Incline DB Press
2x6-8 at RPE 7
Leg Extensions
2x6-8 at RPE 7
Skull Crushers
2x6-8 at RPE 7
Plank
2x45-60sec
Tuesday -
(Deadlift) -
Sumo Deadlift
Top Set -> 1x5 at RPE 7
Backoff Set -> 1x5 - 5%
Backoff Set -> 1x5 - 10%
Wide Grip Machine Row
2x6-8 at RPE 7
Romanian Deadlift
2x6-8 at RPE 7
Lat Pulldown
2x6-8 at RPE 7
Rear Delt Cable Flies
2x6-8 at RPE 7
Hammer Curls
2x6-8 at RPE 7
Wednesday -
(Bench)
Bench Press
Top Set -> 1x5 at RPE 7
Backoff Set -> 1x5 - 5%
Backoff Set -> 1x5 - 10%
OHP
2x6-8 at RPE 7
Close Grip Bench Press + Reverse Pec Dec
2x6-8 at RPE 7
Incline Barbell Press
2x6-8 at RPE 7
Lateral Raises + Tricep Extension
2x6-8 at RPE 7
Machine Row
2x6-8 at RPE 7
Thursday -
(Squat)
Squat
Top Set -> 1x5 at RPE 7
Backoff Set -> 1x5 - 5%
Backoff Set -> 1x5 - 10%
Leg Curl
2x6-8 at RPE 7
Sumo Squats
2x6-8 at RPE 7
Pendulum Squat
2x6-8 at RPE 7
Hanging Leg Raises
2x10-15
Weighted Situps
2x6-8 at RPE 7
Friday -
(Deadlift + Bench)
Deadlift
Top Set -> 1x5 at RPE 7
Backoff Set -> 1x5 - 5%
Backoff Set -> 1x5 - 10%
Bench Press
Top Set -> 1x5 at RPE 7
Backoff Set -> 1x5 - 5%
Backoff Set -> 1x5 - 10%
Close Grip Cable Row
2x6-8 at RPE 7
Decline Bench Press
2x6-8 at RPE 7
Close Grip Lat Pulldown
2x6-8 at RPE 7
Overhead Tricep Extension
2x6-8 at RPE 7
Lateral Raises + Reverse Pec Dec Superset
2x6-8 at RPE 7
Saturday -
(Squat)
Squat
Top Set -> 1x5 at RPE 7
Backoff Set -> 1x5 - 5%
Backoff Set -> 1x5 - 10%
Leg Extensions
2x6-8 at RPE 7
Romanian Deadlift
2x6-8 at RPE 7
Goblet Squat with Forward Lean
2x6-8 at RPE 7
Weighted Calf Raises
2x6-8 at RPE 7
Back Extensions
2x10-12 at RPE 7
Plank
2x45-60 Sec
Week 2
Monday -
(Squat + Bench)
Squat
Top Set -> 1x3 at RPE 8
Backoff Set -> 1x3 - 5%
Backoff Set -> 1x3 - 10%
Bench Press
Top Set -> 1x3 at RPE 8
Backoff Set -> 1x3 - 5%
Backoff Set -> 1x3 - 10%
Pause Goblet Squats
2x6-8 at RPE 8
Incline DB Press
2x6-8 at RPE 8
Leg Extensions
2x6-8 at RPE 8
Skull Crushers
2x6-8 at RPE 8
Plank
2x45-60sec
Tuesday -
(Deadlift) -
Sumo Deadlift
Top Set -> 1x3 at RPE 8
Backoff Set -> 1x3 - 5%
Backoff Set -> 1x3 - 10%
Wide Grip Machine Row
2x6-8 at RPE 8
Romanian Deadlift
2x6-8 at RPE 8
Lat Pulldown
2x6-8 at RPE 8
Rear Delt Cable Flies
2x6-8 at RPE 8
Hammer Curls
2x6-8 at RPE 8
Wednesday -
(Bench)
Bench Press
Top Set -> 1x3 at RPE &
Backoff Set -> 1x3 - 5%
Backoff Set -> 1x3 - 10%
OHP
2x6-8 at RPE 8
Close Grip Bench Press + Reverse Pec Dec
2x6-8 at RPE 8
Incline Barbell Press
2x6-8 at RPE 8
Lateral Raises + Tricep Extension
2x6-8 at RPE 8
Machine Row
2x6-8 at RPE 8
Thursday -
(Squat)
Squat
Top Set -> 1x3 at RPE 8
Backoff Set -> 1x3 - 5%
Backoff Set -> 1x3 - 10%
Leg Curl
2x6-8 at RPE 8
Sumo Squats
2x6-8 at RPE 8
Pendulum Squat
2x6-8 at RPE 8
Hanging Leg Raises
2x10-15
Weighted Situps
2x6-8 at RPE 8
Friday -
(Deadlift + Bench)
Deadlift
Top Set -> 1x3 at RPE 8
Backoff Set -> 1x3 - 5%
Backoff Set -> 1x3 - 10%
Bench Press
Top Set -> 1x3 at RPE 8
Backoff Set -> 1x3 - 5%
Backoff Set -> 1x3 - 10%
Close Grip Cable Row
2x6-8 at RPE 8
Decline Bench Press
2x6-8 at RPE 8
Close Grip Lat Pulldown
2x6-8 at RPE 8
Overhead Tricep Extension
2x6-8 at RPE 8
Lateral Raises + Reverse Pec Dec Superset
2x6-8 at RPE 8
Saturday -
(Squat)
Squat
Top Set -> 1x3 at RPE 8
Backoff Set -> 1x3 - 5%
Backoff Set -> 1x3 - 10%
Leg Extensions
2x6-8 at RPE 8
Romanian Deadlift
2x6-8 at RPE 8
Goblet Squat with Forward Lean
2x6-8 at RPE 8
Weighted Calf Raises
2x6-8 at RPE 8
Back Extensions
2x10-12 at RPE 8
Plank
2x45-60 Sec
Week 3
Monday -
(Squat + Bench)
Squat
Top Set -> 1x1 at RPE 9
Backoff Set -> 1x1 - 5%
Backoff Set -> 1x1 - 10%
Bench Press
Top Set -> 1x1 at RPE 9
Backoff Set -> 1x1 - 5%
Backoff Set -> 1x1 - 10%
Pause Goblet Squats
2x6-8 at RPE 9
Incline DB Press
2x6-8 at RPE 9
Leg Extensions
2x6-8 at RPE 9
Skull Crushers
2x6-8 at RPE 9
Plank
2x45-60sec
Tuesday -
(Deadlift) -
Sumo Deadlift
Top Set -> 1x1 at RPE 9
Backoff Set -> 1x1 - 5%
Backoff Set -> 1x1 - 10%
Wide Grip Machine Row
2x6-8 at RPE 9
Romanian Deadlift
2x6-8 at RPE 9
Lat Pulldown
2x6-8 at RPE 9
Rear Delt Cable Flies
2x6-8 at RPE 9
Hammer Curls
2x6-8 at RPE 9
Wednesday -
(Bench)
Bench Press
Top Set -> 1x1 at RPE 9
Backoff Set -> 1x1 - 5%
Backoff Set -> 1x1 - 10%
OHP
2x6-8 at RPE 9
Close Grip Bench Press + Reverse Pec Dec
2x6-8 at RPE 9
Incline Barbell Press
2x6-8 at RPE 9
Lateral Raises + Tricep Extension
2x6-8 at RPE 9
Machine Row
2x6-8 at RPE 9
Thursday -
(Squat)
Squat
Top Set -> 1x1 at RPE 9
Backoff Set -> 1x1 - 5%
Backoff Set -> 1x1 - 10%
Leg Curl
2x6-8 at RPE 9
Sumo Squats
2x6-8 at RPE 9
Pendulum Squat
2x6-8 at RPE 9
Hanging Leg Raises
2x10-15
Weighted Situps
2x6-8 at RPE 9
Friday -
(Deadlift + Bench)
Deadlift
Top Set -> 1x1 at RPE 9
Backoff Set -> 1x1 - 5%
Backoff Set -> 1x1 - 10%
Bench Press
Top Set -> 1x5 at RPE 9
Backoff Set -> 1x5 - 5%
Backoff Set -> 1x5 - 10%
Close Grip Cable Row
2x6-8 at RPE 9
Decline Bench Press
2x6-8 at RPE 9
Close Grip Lat Pulldown
2x6-8 at RPE 9
Overhead Tricep Extension
2x6-8 at RPE 9
Lateral Raises + Reverse Pec Dec Superset
2x6-8 at RPE 9
Saturday -
(Squat)
Squat
Top Set -> 1x1 at RPE 9
Backoff Set -> 1x1 - 5%
Backoff Set -> 1x1 - 10%
Leg Extensions
2x6-8 at RPE 9
Romanian Deadlift
2x6-8 at RPE 9
Goblet Squat with Forward Lean
2x6-8 at RPE 9
Weighted Calf Raises
2x6-8 at RPE 9
Back Extensions
2x10-12 at RPE 9
Plank
2x45-60 Sec
Week 4
Monday -
(1RM Testing)
Squat
1x1 at RPE 10
Bench Press
1x1 at RPE 10
Deadlift
1x1 at RPE 10
Tuesday -
(Deadlift) -
Sumo Deadlift
Top Set -> 1x8 at RPE 6
Backoff Set -> 1x8 - 5%
Backoff Set -> 1x8 - 10%
Wide Grip Machine Row
2x6-8 at RPE 6
Romanian Deadlift
2x6-8 at RPE 6
Lat Pulldown
2x6-8 at RPE 6
Rear Delt Cable Flies
2x6-8 at RPE 6
Hammer Curls
2x6-8 at RPE 6
Wednesday -
(Bench)
Bench Press
Top Set -> 1x8 at RPE 6
Backoff Set -> 1x8 - 5%
Backoff Set -> 1x8 - 10%
OHP
2x6-8 at RPE 6
Close Grip Bench Press + Reverse Pec Dec
2x6-8 at RPE 6
Incline Barbell Press
2x6-8 at RPE 6
Lateral Raises + Tricep Extension
2x6-8 at RPE 6
Machine Row
2x6-8 at RPE 6
Thursday -
(Squat)
Squat
Top Set -> 1x8 at RPE 6
Backoff Set -> 1x8 - 5%
Backoff Set -> 1x8 - 10%
Leg Curl
2x6-8 at RPE 6
Sumo Squats
2x6-8 at RPE 6
Pendulum Squat
2x6-8 at RPE 6
Hanging Leg Raises
2x10-15
Weighted Situps
2x6-8 at RPE 6
Friday -
(Deadlift + Bench)
Deadlift
Top Set -> 1x8 at RPE 6
Backoff Set -> 1x8 - 5%
Backoff Set -> 1x8 - 10%
Bench Press
Top Set -> 1x8 at RPE 6
Backoff Set -> 1x8 - 5%
Backoff Set -> 1x8 - 10%
Close Grip Cable Row
2x6-8 at RPE 6
Decline Bench Press
2x6-8 at RPE 6
Close Grip Lat Pulldown
2x6-8 at RPE 6
Overhead Tricep Extension
2x6-8 at RPE 6
Lateral Raises + Reverse Pec Dec Superset
2x6-8 at RPE 6
Saturday -
(Squat)
Squat
Top Set -> 1x8 at RPE 6
Backoff Set -> 1x8 - 5%
Backoff Set -> 1x8 - 10%
Leg Extensions
2x6-8 at RPE 6
Romanian Deadlift
2x6-8 at RPE 6
Goblet Squat with Forward Lean
2x6-8 at RPE 6
Weighted Calf Raises
2x6-8 at RPE 6
Back Extensions
2x10-12 at RPE 6
Plank
2x45-60 Sec