Please evaluate and comment about my 3 days workout program

[MonsterMMORPG]

My aim is maximum hypertrophy

I am 32 years old, 227 lbs, 178 cm, about 19% fat ratio, 1 RM bench press 270 lbs

Each move is 4 sets - first 3 sets are 12 reps and the last one until failure

Monday
Flat Bench Press
Conventional Deadlift
Dumbbell Shoulder Press
Seated Leg Press
Standing Hammer Curls
One of the Abs workout

Wednesday
Smith Machine Squat
Dips
V-Bar Pulldown
Incline Dumbbell Press
Low Grip Barbell Upright Row
One of the Abs workout

Friday
Standing Straight-Bar Military / Overhead Press
Dumbbell Reverse Lunge
Close Grip Seated Cable Row
Standing Dumbbell Curls
Triceps Overhead Extension with Rope
Decline Dumbbell Press
One of the Abs workout

[redz]

You trying to get leaner? Or stronger and bigger?

[MonsterMMORPG]

You trying to get leaner? Or stronger and bigger?

stronger and bigger

[redz]

I don’t like the amount of sets or reps too many of all of that. You need to lift heavier instead of doing 12 reps all the time.

[Couchlockd]

You need to hit each muscle with at least 2 exersises

No point in going and doing bench press for 3 sets of 12.

Most guys are not even warmed up in 3 sets of 12.

Same with other exersizes.

Gotta do less everything and more something.

Try just 3 exersises chest 3 exersises back for one day as many sets and reps as you can.

Nothing stupid light and nothing insanely heavy.

Then shoulder day 3 exersises shoulder, 3 exersises back.

Look up Dorian Yates blood and guts trainer.

All 5 parts on on YouTube.

What he does is 2 warm ups one warm up pretty light for 15 reps second one heavier for 10-12 reps and 3rd "working set heavy to fail. Then he calls that movement done and on to next.

[HoldMyBeer]

It may be wise to not attempt to put together your own routine at this point. There are plenty of solid, free, full body routines online. Pick one that suits you best, or post it here if you want someone to verify it

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[MonsterMMORPG]

You need to hit each muscle with at least 2 exersises

No point in going and doing bench press for 3 sets of 12.

Most guys are not even warmed up in 3 sets of 12.

Same with other exersizes.

Gotta do less everything and more something.

Try just 3 exersises chest 3 exersises back for one day as many sets and reps as you can.

Nothing stupid light and nothing insanely heavy.

Then shoulder day 3 exersises shoulder, 3 exersises back.

Look up Dorian Yates blood and guts trainer.

All 5 parts on on YouTube.

What he does is 2 warm ups one warm up pretty light for 15 reps second one heavier for 10-12 reps and 3rd "working set heavy to fail. Then he calls that movement done and on to next.

i warm up with running then hit with full weight

i checked Dorian Yates blood and guts trainer and that guy is probably taking a gram of testosterone per day

those guys are not useful for me

i was doing 5 days split, each body part 1 full day, however it is taking too much time thus i decide to lower to 3 days

[MonsterMMORPG]

It may be wise to not attempt to put together your own routine at this point. There are plenty of solid, free, full body routines online. Pick one that suits you best, or post it here if you want someone to verify it

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could provide some links i would like to check

ty

[HoldMyBeer]

could provide some links i would like to check

ty

Some links are to other forums so I sent them in a pm
I feel like this is something you could have done yourself.... Being able to research and extrapolate information is an important tool to have. If you have questions about the information, then you ask people. We are all here to share, learn, help, etc. But putting in 0 effort and asking others to do the work for you..... I will give you the benefit of the doubt and assume you did the search but wasn't to confident in what you were looking at you.

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[Family_guy]

I would do a PPL(push pull legs) split. That’s what I’ve always done and I do like it.

There are so many variations on this but google it and find one and give it a try for a few weeks. If you don’t like it try another one. Do what feels right(if it’s not easy then it’s right

I started doing 2 exercises per body part for each day. I can’t remebr exactly but I think it was like 3 sets each 10-12 reps.

Example- Push day
Chest- Db bench 3 sets, Db flyes 3 sets
Tris- Close grip bench 3 sets, tricep pushdowns 3 sets
Shoulders-DB shoulder press 3 sets, Lateral raise 3 sets

Same thing for Pull day except back is a very large muscle group so I might pick 3 exercise targeting different areas and only one for bicep

Same for legs one group being quads, then hams, glutes, then calves.

If you want to get a little more fancy with it you can alternate lower rep one week(6-8 reps) then higher the next week(10-12reps)

Anyways do a little research on it and I think you will be quite happy with a PPL program.

[Littlearnie]

i warm up with running then hit with full weight

i checked Dorian Yates blood and guts trainer and that guy is probably taking a gram of testosterone per day

those guys are not useful for me

i was doing 5 days split, each body part 1 full day, however it is taking too much time thus i decide to lower to 3 days

do you say that nonsense about every program you’ve seen, cause you know all pro bb’s are taking the same shit!! You know your on a steroid forum right?

Ok kl then. Cause yeah doing that many exercises and that many reps your not going no where. Perfect routine to stay the same...

Add another day in do a proper split. But I guess I basically do the DY blood and guts routine so you dont want to hear from me...

[TooManyYears]

Just my thoughts.
To get stronger I would suggest doing the compound exercises 5x5. For me that's squat, deadlift, bench, barbell row and military press. Divide as you wish over the three days.
For legs, chest and back add 2 exercises: one exercise 4x10 and an isolation 3-4x15. Add one exercise for biceps and triceps 3x10,
Don't forget calves (sitting and standing!) every training and twice a week abs.