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If you want to train 4 times a week, why not stick with a 'normal' routine (aka bro-split)?
Chest/tri's
Back/Bi's
Legs
Shoulders
But if you want to work with what you've got, here's some of my thoughts...
2 working sets twice a week doesn't seem like enough for shoulders. I'd up it to 3 or 4 and include some front and/or lateral raises. Or maybe some db/Arnold presses.
I'm not sure on the 'failure' day. I'd just do abs each day and keep the back work to one day.
Add tri's in there somewhere.
Dips and skull crushers or cable pushdowns.
Add calves to leg day.
Take out the warm-up sets and have a look at how much volume you've got. Do you think it's enough?
Some of those days you could be in and out of the gym in 20 minutes or so. Is time a factor?
"Do you guys think the program I've written will work well for hypertrophy?"
If you're just starting out, then anything you do will stimulate strength and growth. But I urge you to consider just using a full-body routine as opposed to the silly split routines.
At 59kg and your height you will need to work hard at it.
"Do you guys think the program I've written will work well for hypertrophy?"
If you're just starting out, then anything you do will stimulate strength and growth. But I urge you to consider just using a full-body routine as opposed to the silly split routines.
At 59kg and your height you will need to work hard at it.
Idk I used to do alot of pushups and curls and situps then when I started touching compound movements, using creatine and taking a surplus of 300-500 calories every day (dirty bulk not restricting to fats) I went from 59-78kg in maybe less than 3 and half months.
I lost pics from before RIP, heres some from when I was training and at 78kg
I got alot of people asking me if I'm on juice at that size even though I felt skinny as fuck but it is what it is, I have a 32 inch waist and probably mad muscle memory from martial arts which helped me grow.
I plan on running winny and DMZ a PH with a PCT to help increase protein synthethis in my foot to fix my soft tissue injury and to start my first cycle ofc, I want to lean out as much as possible and increase lean dry gains. Yes I've done my research and know what I'm getting into, only reason I'm not taking 500mg of TEST for 12 weeks is because I don't want to jab since I have to get a monthly injection for something else atm.
You would all congratulate me if you saw my before pics. I played games for 12 hours a day like a nerd and finally bought myself a gym membership and learnt so much in those months. It's changed my life the iron bug hit me lol.
EDIT: dont laugh at my face I know im already fugly
Yeah bro I was thinking stronglifts 5 x 5 basic program, when I get on the gear I might need to change it to 5 days a week though. Once I'm no longer natty my training should be 5-6 days a week and a bit more intense right? Is there much of a difference between natural and enhanced training programs though or will a stronglifts do me good with some winny and dmz