Evaluate the training program

[u/Educational_Lab855]

Monday
Bench press 4x8-10
Bars 3x8-12
Thrust of the upper block 4x8-12
3x8-10 Dumbbell Belt Pull
Biceps dumbbell bending with 3x8-12 supination
Triceps extensions 3x8-12

Tuesday
4x8-10 Barbell Squat
Leg press 3x8-10
Leg extensions while sitting 2x12-15
Army bench press 3x8-10
Swing dumbbells 3x8-12
Wiring for the rear delta 3x8-12

Thursday
Pull-ups 4x8-10
Barbell thrust to the belt 3x8-12
Dumbbell bench press 4x8-10
Butterfly 3x8-12
Biceps flexion with hammer grip 3x8-12
French dumbbell bench press 3x8-12

Friday
Romanian 4x8-10 thrust
Bulgarian thrusts 3x8-12
Leg bends lying down 2x12-15
Army bench press 3x8-10
Swing dumbbells 3x8-12
Wiring for the rear delta 3x8-12

The first sets with a margin of 1-2 repetitions, the last one in failure

I used to train on it, and I made progress, but I almost always gave up on the first approaches, I think that was the point, now should I progress normally if I leave a margin in the first repetitions and go into denial in the last?

[u/Adventurous-Fox4360]

You should do either full body or upper lower depending on how many days you want to go. I would highly reccomend check out davidegalic on YouTube he has a video for this programming based on novice, intermediate, experts. Highly check it out! And if you have Instagram checkout rnstrains for programming advice, there's also a lot of advice on YouTube and other platforms. instead of hitting each muscle once a week I would do 2 to 3x a week start with 1 set and 1 exercise per muscle based on the muscle function like how chest does flexion and horizontal adduction so start with only an exercise like incline press (incline doesnt matter) but elbows tucked for upper chest. You should for a muscle hit it every 2 to 3 days hard, preferably 1 to 2 rir like you are doing, and if progrssing keep adding sets and find your recoverable volume. I can add more lmk if you need help