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I've been lifting for 6 months and I follow this program:

Day Exercises
Monday
  • Front Squats
  • Dumbbell Lunges
  • Leg extensions
  • Leg Press
  • Overhead Press
  • Lateral Raises
  • Face Pulls
Tuesday
  • Bench Press
  • Incline Dumbbell Press
  • Peck Deck
  • Lat Pulldown
  • Seated Rows
  • Dumbbell Rows
Wednesday
  • RDLs
  • Barbell Rows
  • Easy isolation exercises in between like lateral raises and face-pulls
Thursday
  • Tricep Pushdown
  • Assisted Dips
  • Skull-crushers
  • Barbell Curls
  • Zotman Curls
  • Concentration Curls
Friday
  • Heavy Deadlifts
  • Hamstring Curls
  • Calf Raises

Is this program efficient for strength and hypertrophy combined?

Also, is it a problem to do RDLs on Wednesday and heavy deadlifts on Friday from a recovery point of view?

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    We need some more details here, at the very least, a rep scheme, but preferably some loading and progression scheme info.
    – Thomas Markov
    Mar 24, 2023 at 23:13

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