Progressive Overload Routine-need critique

[tzan]

Alright, I think it's time for a good critique of my training. While I know with strength comes size, my main goal is to build. Basically what I've outlined is a progressive routine that is 3 days on 1 day off. The idea is to lift one week at 12reps, the next at 8reps, and the last at 4reps. After those 3 weeks, I'll repeat it again, but increase the weight a bit on each exercise. My questiosn are:
1-How you like the exercises
2-After the 3 weeks, should I jump right back into it? take a few days off? or go real light for a week(don't want to overtrain)?
3-Should I keep the sets at the same number even when I drop the reps??

Split:
Back/Rear Delts/Traps
Chest/Delts/Tri's
Legs
Off
Repeat

Back/Rear Delts/Traps/Bi's Day 1-
Deads 3x12
Weighted Pullups 3x12
DB Shrugs 3x12 supersetted with Reverse Flys
Biceps

Chest/Delts/Tri's Day 1-
Flat BB Press 3x12
Incline Fly 2x12
Military 3x12
Weighted Dips 3x12

Legs Day 1-
Leg Press 4x20
Extensions 4x15
Calves

Off

Back/Rear Delts/Traps/Bi's Day 2-
Bent Over Rows 3x12
Closegrip pulldowns 3x12
BB Shrugs/supersetted with Side Raises
Biceps

Chest/Delts/Tri's Day 2-
Incline BB Press 3x12
Flat Fly 2x12
DB Press 3x12
Decline DB Extensions 3x12

Legs Day 2-
Squats 4x20
Leg Curls 4x15
Calves

Off

Repeat but instead of 12 reps go down to 8 reps, then the next week go down to 4 reps. Then either start again, or rest a bit??

Thanks

 

[bloodinbloodout]

Exercises look good, it looks like you have a pretty good variety in there. I would nix the leg press and maybe use a front squat or just squat every week. That's just me.

If it were me, I would do the cycle for 12 weeks and then maybe take a 3-5 day resting period. Maybe do some light cardio to stay active but rest the muscles and be sure to eat!

I think theories on this vary: if it were me, I would increase weight as I got to the 4 sets and only get maybe 5-8 reps. Again, that is just my opinion.

I think if you stick with this and make sure your rest and nutrition is right you will see some gains. Good luck.