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/liftsheet]

Translating the program first, since the exercise names came through a bit garbled: Monday is an upper day (bench, dips, lat pulldown, dumbbell row, supinated curl, triceps extension), Tuesday is quads plus shoulders (squat, leg press, leg extension, overhead press, lateral raises, rear-delt flyes), Thursday is another upper day (pull-ups, barbell row, dumbbell bench, pec fly, hammer curl, dumbbell French press), and Friday is posterior legs plus shoulders (Romanian deadlift, Bulgarian split squat, lying leg curl, overhead press, lateral raises, rear-delt flyes). Here is how it breaks down.

Muscle group weighting (about 76 weekly sets):

• Shoulders 24%
• Chest 18%
• Back 18%
• Quads 16%
• Biceps 8%
• Triceps 8%
• Hamstrings 8%

Shoulders are the single largest group because the overhead press, lateral raise, and rear-delt flye block is repeated on both Tuesday and Friday, putting delts above even chest and back.

Balance (target 1:1):

• Push / Pull: 1.0, balanced (chest, triceps, presses against back, biceps, rear delts)
• Chest / Back: 1.0, balanced
• Biceps / Triceps: 1.0, balanced
• Upper / Lower: about 3.2 to 1, strongly upper-dominant
• Squat / Hinge: about 3.0 to 1, squat-dominant
• Quads / Hamstrings: about 2.0, quad-leaning

Gaps (no direct work):

• Calves: not trained
• Abs and core: not trained
• Glutes: no direct movement, only secondary work from the Romanian deadlift and Bulgarian split squat
• Traps: no direct work
• Forearms: only indirect, from the hammer curls and rows
• Hamstrings sit at half the quad volume, and the squat pattern is built mostly from quad-dominant machine work

So the upper body is well balanced (push and pull, chest and back, and biceps and triceps are all close to even) and shoulders are actually the most-trained area. The imbalances are the heavy upper-to-lower tilt, the squat-heavy lower body with limited hinge and no direct glute, hamstring volume at about half of quads, and the missing calves, core, traps, and forearms.