Thoughts or comments on this training regimen

Howsit guys,
So Ive been helping a friend get back into training, yesterday his fiance texted me that its 411 days till their wedding. So i have that much time to get him ready for the big day. For the past 6 months we've been doing pretty standard training. I train with him atleast twice a week (the other 2 days he trains alone)
We mainly superset compound movements with isolation excersizes, and have been focusing on heavy weights with chest and tris /back and bis/shoulders and abs/ legs. An example session would be:
(chest+ triceps) 3 sets*
bench press (10,6,4 reps)(90kgs,110kgs,130kgs)
*30sec rest between sets Tricep pushdowns(12,8,6)(40kg,60kg,80kg)


Incline bench press (12,8,6) (60,80,100)
flys (12,8,6) (12,15,18)
dips(12,12,12)

cable crossovers (12,10,8 )
push ups (20,20,20)
close grip bench (12,10,8 ) (50,60,70)


We've just switched to a more functional /HIIT less compound movements, and more core exercises (every tri/quad set), not pushing as heavy but way more reps. These workouts are a lot longer from from 40 min to 1 h 20min, and 5 times a week instead of 4.

Our goals are pretty much the same to get stroger, leaner, faster. Do you think this change is consistent with that? or where we hitting it right with heavy compound movements? Also, last month of sloppy diet. so will tighten up weekly from april , currently training fasted and high calories in eating window.

hey man

there are so many different ways to go about training. i like to do the main compounds to increase strength, they are also easier to work up to heavy weight and then do the rest of the "assistance" exercises to fatigue and pump the muscle full of blood.

Heard a saying somewhere "powerlift the compounds and bodybuild the assistance"

as long as you use progressive overload and do more total than the previous session you should be on the right track.

Thanks demolish!
I've always been a fan of heavy compound and powerlifting movements, since my body responds well to them. Strength has never been an issue, even after 5 years of home gyming, no bench press I could still manage a 140kg 1 rep max with no spot and good form. My friend on the other hand is naturally lean and athletic, but has let himself go haha (too much of the good life). So i thought the new adjustments might suit him better, and for me 6 months on one program is long so it never hurts to shock the muscle with a new program.

you don't necessarily have to do a whole new program, stick to what works for you and just flip the program on its head. So start lets say push day (chest,triceps,shoulders) with the pump work first and end it with the compound movement. Yeah you will be weaker but it will also save your joints and injuries. A lot of John Meadow's programs are set up like that and they are awesome.

Thanks again man, will implement that today and check out john meadows programs aswell :woohoo: :woohoo: :woohoo: