That looks like a solid program but try to lift more weight if you can. Use the reps stated in the program as a guide. If it says lift for 8 reps make sure by the 9th rep you can't lift the weights anymore.

3 days a week is fine but since you have lots of resting time make sure you push yourself as hard as you can at the gym during those 3 days. Muscle soreness feels great but don't make it a gauge of whether or not your workouts are effective because it's not a good indicator.

This post has been edited by internaldisputes: Jun 8 2018, 04:10 PM