If possible, can anyone please let me know if the following is okay?

Thanks in advance! Any advice appreciated because i'm still pretty inexperienced and am not sure if i'm doing too much exercises or the wrong exercises.

Heres my program -- goal: hypertrophy/muscle gain

Chest + tri’s
- Flat dumbbell press – 4x8
- Weighted dips – 3x8
- Incline bench press – 3x8
- Close grip bench press – 3x8
- Tri push downs – 3x10
- Skull crushers – 3x8

Back + Bi’s
- Romanian Deadlifts – 4x8
- Barbell rows – 3x8
- Lat pull down – 3x8
- Chin ups – 4x4
- Barbell curls – 3x10
- Cable curls – 3x10

Legs + shoulders
- Squats – 4x8
- Stiff legged deadlifts – 2x10
- Hamstring curls – 3x8
- Power cleans – 5x5
- Calf raises – 4x8
- Dumbell shoulder press: 4x8
- shrugs: 3x8

I thought you were going to train for powerlifting?

Hi Man of Steel.

Yeah I'd love to train for powerlifting but i'm just abit worried about getting fat. Alot of people at the gym think I should do BB because I have the right "genetics" and already have a solid foundation. I guess that helps for powerlifting too!

I have just lost 20kg and don't want to put on more fat than I have to... then again, I think powerlifting will be more enjoyable and at least, one day, I may be able to compete.

Also, I used to do BB in high school but powerlifting is new to me. I don't know what i'm doing -- should I lift till failure, should I lift explosivley? etc

Have found some good books on powerlifting at school though and i'm flicking through them whenever I get the chance.

Check out the World record clip and the non 125kg+ clips 2003 IPF World Championships and you'll see most of them are pretty lean and well muscled. The initial training for BB and powerlifting is similar (mainly big compound lifts) and it means you can easily switch to the other as you progress. For powerlifting, don't train to failure and lift explosively.

The typical Westside powerlifting routine has alot of BB elements (plenty of high rep assistance work)in it that means you will get big very quickly with the right diet. Check out the articles at Elite Fitness for more Westside/powerlifting info and the sites in my sig for in depth powerlifting questions.

You'll gain fat when you're bulking in both BB and powerlifting but unless you intend to compete in the 125kg+ class you'll need to cut and stay lean to make your weight category.

BakToBasiks,

Man of Steel is right, bodybuilders go through a bulking and cutting phase. During the bulking phase it's pretty common for their "sculpted" mid-section to be very bloated and with very little detail. What most people see is their pre-competition training look.

You'll see powerlifters starting to trim down as a lot of them are strating to realize the health problems associated with being so big.