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What does /fit? think of Omar Isuf's intermediate program. He's a respectable guy who is constantly researching proper methods of training and utilizing them as best as possible.
> Day 1: Squat Focus
Low Bar Squat 3-5x3-5
Deficit Deadlift 3-4x4-6
Front Squat 2-3x6-8
Hyperextensions 2-3x10-12
Ab Wheel 2x12-15
>Day 2: Pull Hypertrophy
Barbell Row 3-4x6-8
Pullups 3x8-10
Seated Row 2-3x8-10
Face Pull 2x10-12
Hammer Curl 3x10-12
Incline DB Curl 3x12-15
>Day 3: Push
Binch 3-5x3-6
BB OHP 3-4x6-8
Floor Press 3x8-10
Incline DB Press 2-3x10-12
Lateral Raise 2x12-15
Decline Triceps Extension 3x15
>Day 4: Legs
Deadlift 3-5x3-5
Highbar ATG Squat 3x4-6
Stiff Legged Deadlift 3x8
Goblet Squat 3x12-15
Pallof Press 2-3x10+
>Day 5: Back (Hypertrophy)
Barbell Row 3-4x6-8
Chin Up 3x8-10
Seated Row 2-3x8-10
Face Pull 2x10-12
Hammer Curl 3x10-12
BB Curl 3x12-15
>Day 6: Push
OHP 3-5x3-6
CGB 3-4x6-8
Football Bar OHP 3-4x6-8
Floor Press 2-3x10-12
Rope Overhead Triceps Extension 3x12-15
Lateral Raise 2x15
It's 6 days a week, but the guy takes a no caffeine pre workout. He also reckons you can manage the volume due to the amount of allowed variance in the setsxreps
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>>38999098
The guy loves his face pulls. I like the corrective exercises, but I probably wouldn't do the routine. I honestly don't have enough time to go to the gym 6 times a week
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>>38999160
Yeah I feel, but the point more so is that, if you could make it to the gym 6 times a week and sleep/eat enough. Would the program be worthwhile as a natty?
I'm usually skeptical of 6 day a week programs, but I really like Omar and the guy has potential to be natty
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Bamp
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You'd need 9-10 hours of sleep per night, and doing it on anything other than a bulk would be stupid, but it looks good. Omar hangs out with smart people too much to be completely stupid.
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>>38999098
Honestly this doesnt even look that bad, if ur recovery is on point then yes this will work
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>>38999752
Yeah I reckon. Not too sure of the football bar OHP
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>>39000343
I swear you'd have to have lifting as your #1 priority or be a NEET to be able to fit all this into a normal life
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>>38999098
What's the actual progression like?
This is however insane amounts of volume for an intermediate program, could hardly imagine progressing much unless it's like a 16+ week program.
Just do something simple and intelligent that is guaranteed to work. Attached photograph HIGHLY related.
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>>39000397
Sheiko is well known to place too heavy of an emphasis on powerlifting even if he's creating a non powerlifting routine.
His routines are very specific to the individual and really require a coach to monitor and alter the weights
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>>39000449
OP's routine looks like a sort of powerlifting routine, at least at its core.
Anyone can run the intermediate 3 day template and find success with it, there is no need for coaching for an athlete at that level. Of course, if you're looking for a weighlifting routine, that's a different manner and beyond my own knowledge.
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>>38999098
osama trying to overcomplicate simple shit. people get 3/4/5 using texas method. wich has 3 exercises per day
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Liked him until he decided to spam a fucking video EVERY FUCKING DAY with just recycled content
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