Should I have an Assistance/Accessory Day? Need Advice Regarding my Program

[Savant21]

My goal for lifting is & has been for hypertrophy purposes first as well as strength. I was doing StrongLifts 5x5 but abandoned it as I felt I wasn't getting anywhere. I've been doing a modified Phraks Greyskull LP variant program for a few months but I feel like I've been spinning my wheels from a training perspective.

I lift 3 times a week (Mon, Wed & Fri) after work. My Assistance/Accessory day (usually Wednesday) consists of the following exercises:

Romanian DL 3x5
Cable Glute Pull Thru 3x5
Tricep Extension 3x5
Seated Calf Raise 3x5

For the other two days it's the following:

Monday:

Military Press 3x5
Chin Up 3x5
Rack Pulls 3x5
Machine Shoulder Press 3x5

Friday:

Bench Press 3x5
Row 3x5
Squat 3x5
Curls 3x5

My question is, should I even have an assistance/accessory lifting day? My only reasoning for it's existence is cuz I'm trying to really strengthen my glutes & hamstrings. I have APT but I'm not gonna complain & bitch about it like I have in the past. I'm consistently performing corrective exercises (stretching & bodyweight movements for strengthening those areas) however it seems I do have to have some actual lifting exercises besides the bodyweight & stretching stuff to really strengthen those muscle groups (the tricep extension & isolation exercises are just for aesthetic purposes).

I'm just curious if having an assistance/accessory day is even necessary & would like some advice regarding this program overall. It seems to be a good program for ppl with hypertrophy & strength goals specifically but I'm just not sure if I'm approaching this correctly or intelligently and if having this day is even necessary. I just wanna ensure I'm not spinning my wheels when I'm in the gym essentially.

 

[corpse]

My goal for lifting is & has been for hypertrophy purposes first as well as strength. I was doing StrongLifts 5x5 but abandoned it as I felt I wasn't getting anywhere. I've been doing a modified Phraks Greyskull LP variant program for a few months but I feel like I've been spinning my wheels from a training perspective.

I lift 3 times a week (Mon, Wed & Fri) after work. My Assistance/Accessory day (usually Wednesday) consists of the following exercises:

Romanian DL 3x5
Cable Glute Pull Thru 3x5
Tricep Extension 3x5
Seated Calf Raise 3x5

For the other two days it's the following:

Monday:

Military Press 3x5
Chin Up 3x5
Rack Pulls 3x5
Machine Shoulder Press 3x5

Friday:

Bench Press 3x5
Row 3x5
Squat 3x5
Curls 3x5

My question is, should I even have an assistance/accessory lifting day? My only reasoning for it's existence is cuz I'm trying to really strengthen my glutes & hamstrings. I have APT but I'm not gonna complain & bitch about it like I have in the past. I'm consistently performing corrective exercises (stretching & bodyweight movements for strengthening those areas) however it seems I do have to have some actual lifting exercises besides the bodyweight & stretching stuff to really strengthen those muscle groups (the tricep extension & isolation exercises are just for aesthetic purposes).

I'm just curious if having an assistance/accessory day is even necessary & would like some advice regarding this program overall. It seems to be a good program for ppl with hypertrophy & strength goals specifically but I'm just not sure if I'm approaching this correctly or intelligently and if having this day is even necessary. I just wanna ensure I'm not spinning my wheels when I'm in the gym essentially.

what do you mean with "spinning your wheels"?
you mean you don't gain strength or muscle with your routine?

 

[deadshot138]

Assistance work is done after your main lift. Your program appears to have many main lifts in a day and no assistance work. Your leg day should be squats, rdls, pull throughs, chest day should be bench and the other upper body pressing movements and your back day can have the rest. Ditch the rack pulls for regular deadlifts

 

[Oblivian]

A lot of days I do not have time to do accessory work after my normal lifts. I kind of like having an accessory day as it's not near as taxing on me. They are good on days that I feel beat up.

 

[Lumberjacks]

Well you don't need a accessory day. I think you would be better of with 3 training days in which the compound lifts are the main part of your training. This makes it easier to add overal volume and keep intensity high on the strenght lifts. Think you could benefit to turn it into a full body day and a lower/upper day. Would make more sense. Added 1 times of benching in. Which could/should be lighter one than on the upper day. Still lacks volume if hyperthopy is your goal imo.

Bench 3x5
Romanian DL 3x5
Machine Shoulder Press 3x5
Tricep Extension 3x5


For the other two days it's the following:

Monday:

Squat 3x5
Cable Glute Pull Thru 3x5
Hamstring Curls 3x5
Seated Calf Raise 3x5

Friday:

Bench Press 3x5
Row 3x5
Chin Up 3x5
Military Press 3x5
Curls 3x5

 

[LatFlare]

Why are your accessory lifts 3x5 and your main lifts also 3x5? Seems like a 3x5, 3/week program.

 

[NurseKnuckles]

Without getting in to how I feel about your overall program set-up, I would do more volume with lighter weight on accessory.