Please critique my Intermediate Power/Hypertrophy Program and let me know what you think?

[Anonymous]

Lower Power - Tuesday

Squat 3x3-5
Deadlift 2x3-5
Walking Lunges 3x6-8 per side
Leg Curl 3x8-10
Standing Calf Raises 3x6-8
Seated Calf Raises 3x8-10

Upper Power – Wednesday

Bench Press 3x3-5
Bentover Row 3x3-5
Shoulder Press 2x5-7
Pullups 3x8-10
Chest Dips 3x8-10
Lateral Raises 3x8-12
Bicep Curl 3x8-10

Lower Hypertrophy - Friday

Squat 3x6-8
DB Stiff Leg DL 3x6-8
Leg Press 3x8-10
Leg Curl 3x8-10
Standing Calf Raises 3x6-8
Seated Calf Raises 3x8-10

Push Hypertrophy - Saturday

Bench Press 3x6-8
Seated DB Shoulder Press 3x6-8
Hammer Strength Incline Press 3x8-10
Lateral Raises 3x8-12
Machine Flys 3x8-10
Tricep Pushdown 3x8-10

Pull Hypertrophy - Sunday

Bent Over Row 3x6-8
Hammer Strength Latpulldown 3x8-10
Seated Row 3x8-10
Facepulls 3x8-10
Bicep Curl 3x8-10

[AdamThomas]

How long have you been lifting?

That sounds to me like a lot of unnecessary volume, and I think it's more about quality than quantity.

For example I got pretty big quickly and increased my numberts with the 5/3/1 routine by Jim Wendler, which went like this.

Bench press day:

pyramid up to heavy set of 5, 3 or 1 (depend what week it is)

5 sets of 10 bench press assistance (whatever bench press variation you think will benefit you most, flat bench, incline, close grip etc.)

5 sets of 10 barbell rows

Deadlift day:

Pyramid up to heavy 5/3/1 set

Assistance deadlift (again, either deadlift or some other variation) 5 sets of 10

Ab work

Overhead press day:

Overhead press work to heavy 5/3/1 set

Some variation of overhead press 5x10

Chins/weighted chins 5 x 10

Squat day:

Pyramid to heavy 5/3/1 set

Squat assistance any variation 5x10

Leg curls 5 x 10

Only 3 exercises per workout but both the heavy power work and the hypertrophy work. combined in each workout. I think this way makes more sense because you're fresh for the heavy set whereas in your routine for example you won't be as strong for your deadlifts after doing squats, or as strong for the overhead press after benching. As for hypertrophy work like I said event though there's not a lot of volume I got big pretty quick just doing those few exercises.