How effective is my workout program?

[yakup_firidin]

I go to the gym two or three days a week and I train as a fullbody. Are there any moves that you want to add or remove from the list. What do you think on

curl up on decline bench 4x10
side plank to failure
back squat 4x6
calves machine 3x6
weightened jump squat 3x10
deadlift 4x6
incline dumbbell press 4x6
dumbbell fly
barbell row 4x6
lat pulldown 4x6
bicep curl 4x6
lying triceps extension 3x6

[D_Bone_Steak]

You don't go very hard do you? I'm a pussy and I'll admit that. but...

I could probably eat most humans alive. For me the shit becomes mathematical.. tell me the weight, reps, and the sets along with the time perimeters.

Remember I just said I'm a pussy... but how many of these pussies on this site actually look like me? I'm telling you straight up... break it up mathematically on then just fucking do it. The body will simply reflect the thought put into it.

[D_Bone_Steak]

Just looking at me... Jesus Christ, I've become a damn dirty ape. I'm literally a chimp now.

[yakup_firidin]

Sory but I couldn't understand most of your answer even though I used google translate, I am just a intermediate English student. What did you want to say basically

[Ygritte_snow]

Wait you don’t do all of this in one session do you? Because that’s too much. What are your goals?

[yakup_firidin]

my goals are strengh and muscles thickness. This progam is hard but I want to try

[Ygritte_snow]

I think that's too much to do in one session. I'm not an expert, but this is what I would recommend based on the exercises you want to do.

1. Leg day A (quads and calves) :
- warm up
- back squat 4x6 OR front squat 4x6
- Bulgarian split squats 3x8 each leg (these hurt like a mf but are so worth it)
- heel-elevated goblet squats 4x8
- leg extensions 4x8
- calf machine 4x8
- optional : cardio
- stretch (your muscles and mobility will thank you)

2. leg day B (hams and glutes)
- warm up
- Deadlifts 4x6
- Hip thrusts 4x8 (it's seen as a "girl" exercise but I promise you'll get insane glutes with them)
- dumbbell or smith machine bench step ups, make sure to hinge at the hips to target the back of the legs, 3x8 each leg
- hamstring curls 4x8
- optional : any cardio
- stretch

3. Pull day
- warm up
- lat pulldown 4x8
- barbell row OR seated cable row 4x8
- cable face pulls 4x8
- cable tricep extensions 3x8 each arm
- bicep curls 3x8 each arm
- optional : any cardio
- stretch

4. push day
- warm up
- incline dumbbell press 4x6 OR barbell bench 4x6
- cable chest fly, 4x8
- shoulder press of any kind, 4x8
- cable side raises, 3x8 each arm
- optional : any cardio
- stretch

5. mixing it up day
- do the exercises you like or the ones you didn't have time to do. working out has to be fun too :)

and make sure to eat loads of protein lol

[yakup_firidin]

I am gonna look articles about this topics thank you

[Guy13]

I assume that is every other day.. that’s a lot. Try to get 8 hours of healing and sleep,