Hey, do you guys think this is beneficial?
Week 1:
Push A (Heavy):
Flat Barbell Bench Press: 4 sets x 4–6 reps (Heavy)
Incline Barbell Bench Press: 3 sets x 6 reps
Dumbbell Shoulder Press: 3 sets x 6–8 reps
Triceps Pushdowns: 3 sets x 8–10 reps
Push B (Hypertrophy):
Dumbbell Bench Press: 4 sets x 10–12 reps
Incline Dumbbell Bench Press: 3 sets x 10–12 reps
Lateral Raises: 3 sets x 12–15 reps
Triceps Overhead Cable Extension: 3 sets x 12–15 reps
The next week would swap with Hypertrophy and Heavy.
This is basically what PHUL does, except without the lower body days, and you’re also missing pull work and biceps. Check out PHUL if you haven’t already.
Yeah this was just an example od push days.
I do same with pull and legs
Seems fine then, though I think you could probably dial back the pressing a bit. 17 sets of press variations per week does a bit high.
Do you have any specific training goals?
Just get thinner without losing too much muscle and if possible gain muscles.
I weight 77 kg 175 cm tall
So primarily hypertrophy then? Undulating periodisation is nothing new and can be an effective tool to use.
If you’re new to training, I would caution you to make your own program at first though. You will likely experience great results by picking a proven beginners linear progression program. Newbie gains are very real, and you’ll grow from pretty much anything at the start. Better to pick something safe and learn how your body respond to resistance training.
