Please Critique

I have been doing ICF5x5 for a couple of months now.
I feel like changing things up for my upcoming blast.
Please critique my proposed program, and let me know if you find something to be off.
The goal is obviously Bodybuilding / Physique related.

BLASTING PROGRAM:

A:

Squat 5x5
Bench Press 5x5
OHP 5x5
Shrug 3x8
Dips 3x8
Incline Crunches4x10
Leg Raises 4x10
Leg curl 3x8

B:

Squat 5x5
Deadlift 5x5
Bent Over Rows 5x5
Incline Curl 3x8
Incline Crunches4x10
Leg Raises 4x10
Leg curl 3x8

C :
30mins LISS cardio.

A/B/C/A/B/C/x

Do you just repeat those 3 programs?

I would not recommend that for bodybuilding/ physique .
remember that if you are A bodybuilder, you should look at your physique as a sculpture.
You need to give enough focus on each body part, and allow it to rest enough to grow.

That is a program that might be good to switch up and do for a week or so to gain some strength, but not to build and shape your physique!

Thanks for the input. Could you recommend me an intermediate program?
Or will the classic push/pull/legs be sufficient?

Your program is good for building the fundamental muscles and is good for a few weeks to see where your body need more work, and then you would require additional isolation movements with your compound movements. Like flex said to sculpt your body.

If you want to sculpt your physique and work on your lagging body parts and so on, then I would suggest 5 day split training program

-Shoulders
-Back
-Chest
-Arms
-Legs

and then cardio with Abs and calves rotating each day

Hi Flex,

So 5 straight days then rest day? Then repeat?

Warm Regards,

Nate

Yup that is correct Nate. I alternate between 5 and 6 days programs

Dude I am definitely gonna give this a shot to change it up a bit.
Is it possible to see your 5 day routine or am I pushing my luck?

Well I always used to trained instinctively, well i guess I still do, but not when I am prepping for a show.

So i will always do 2 warm up sets for each group. and then 3 working sets. And then I always try and do 12 reps, but I do rest Pause till 12. So as heave as you can till you fail on about 8-10, then you rest pause till you get 12 reps. And I gooi in supersets!

So for Example on arms
Straight bar cable curls 2 x warm up , 3 working sets


SUPERSET
Ez bar 3 working sets
Rotating curls 3 working sets

SUPERSET
Rope hammer curls 3 working sets
Wide Grip bar curls 3 working sets



EZ Tricep Push down 2 x warmup, 3 working sets


Triple Drop set
Wide grip push downs 3 working sets

SUPERSET
Kickback 3 working sets
Rope overhead extension 3 working sets

So incorporate this with other muscles.

for back warm up on presses and flys separately

Hope this helps

Thanks for sharing bro.
And no wonder you ripped bro. Well done!!!

The training is the fun part, well not the cardio though. But the weight training. The diet is where most people fall short!

You right Flex!
As a wise man told me: One hour pushing weights, two hours pushing pots & pans