Chest/Triceps
Incline Bench 3x8
Flat Bench 3x8
Dips 3x8
Pec Flies 3x8
------------------
Close Grip Bench 3x8
Skull Crushers 3x8
Tricep Pushdowns 3x8
Back/Abs
Deadlifts 3x8
Barbell Row 3x8
Seated Row 3x8
Wide Grip Pulldown 3x8
Chinup 3x8
------------------
Abs
Quads/Hammies/Calves
Squats 3x8
Lunges 3x8
Leg Press 3x8
Leg Extensions 3x8
Leg Curls 3x8
------------------
Standing Calve Raises 3x50
Seated Calve Raises 3x50
Shoulders/Biceps
Seated Dumbbell Press 3x8
Lying Lateral Raises 3x8
Front Raises 3x8
Side Raises 3x8
Shrugs 3x8
-------------
Incline Hammer Curl 3x8
Standing Barbell Curl 3x8
Cable Curl 3x8
Wow you actually know your stuff, welcome to the forum.
I like the split design but I'd really cut back on the volume. You only need 3-4 exercises for major muscle groups (legs, chest, back) and 1-2 for smaller ones (shoulders, arms). I'd probably move your tricep work over to shoulder day to make it a shoulders/arms day.
Base each session around the squat, bench, deadlift and overhead press. Really push those. Something like this:
Legs
4x10 Squats
3x10 Leg press
3x10 Leg curls
Chest
4x10 Bench press
3x10 Inclines
3x10 Dips OR flyes
Back
4x10 Deadlifts
3xfailure Pull ups
3x10 Bent rows
Shoulders
4x10 Overhead press
3x10 Side laterals
3x10 Skullcrushers
3x10 Barbell curls
If you can't squat 140, bench 100 or deadlift 180 consider one of the beginner programs, you'd be suprised at how much hypertrophy you'll get with a tight diet.
The split looks ok. Agree with Oliver too, don't be afraid to try full body workouts based around compounds. With good diet you will pack on mass.
Try 3 days per week full body and 1 day ancillary work for arms and calves and maybe some abs or work on lagging bodyparts
Ditto what Oli said. Focus on the 3 big lifts, then do the bodybuilding/accessory/shaping work after.
Chest/Triceps
Flat Bench 4x8
Incline Bench 3x8
Dips 3x8
------------------
Skull Crushers 3x8
Tricep Pushdowns 3x8
Back/Abs
Deadlifts 4x8
Barbell Row 3x8
Chinup 3x8
Wide Grip Pulldown 3x8
------------------
Abs
Quads/Hammies/Calves
Squats 4x8
Leg Press 3x8
Leg Extensions 3x8
------------------
Lunges 3x8
Leg Curls 3x8
------------------
Standing Calve Raises 3x50
Seated Calve Raises 3x50
Shoulders/Biceps
Seated Dumbbell Press 3x8
Lying Lateral Raises 3x8
Front Raises 3x8
-------------
Incline Hammer Curl 3x8
Standing Barbell Curl 3x8
Its good you actually listen to your body and have figured out what works for you. Theirs no way I can handle pressing 3 times a week, so I do it twice.
You know you'd probably be ready for something like PPP (pm markos about it) or 5/3/1 if you wanted to try those. they work very well.
I like your exercise choices and split, but can't see you maintaining intensity through sessions of that length. I'd stop at 5 - 6 exercises per workout if you're training with intensity. Eg. day 1 i'd drop an exercise from both chest and tri's. Then rotate the dropped exercises so they get done every second week.
If you're training chest properly you won't be able to complete three tricep exercises effectively afterwards.
This kind of split / exercise choice / volume setup is as old as they come and works well for the vast majority of people.
Sounds interesting mate, whats it based around?
Basically the squat, bench and deadlift (and overhead press in 5/3/1) but they give you options for assistance work so you can tailor it to how you want - eg getting more volume.
Markos' program starts off with higher reps before moving into singles over a number of weeks where you set a new PR whereas wendler's is straight up periodisation. These things are useful as it stops you having to regulate things yourself to avoid overtraining and keep progressing, which even for an experienced lifter is very hard.
I'm 2 weeks off a 200kg squat on PPP (I'm more strength focused, but if you eat you'll get big too) and am 20. Theres a lot of success stories for 5/3/1 on bb.com as well. I'd really recommend either one.
Theres no such thing as a pure bodybuilding routine. ALL the greats always lifted heavy, and still do. As Ronnie puts it "everyone wants to be big, but no one wants to lift no heavy ass weight."
We'll avoid this debate but pretty much. I think organised stuff like PPP and 5/3/1 generally work for more people than conventional bodybuilding routines, the trick is to make them your own.
Theres no such thing as a pure bodybuilding routine. ALL the greats always lifted heavy, and still do. As Ronnie puts it "everyone wants to be big, but no one wants to lift no heavy ass weight."
We'll avoid this debate but pretty much. I think organised stuff like PPP and 5/3/1 generally work for more people than conventional bodybuilding routines, the trick is to make them your own.
Fair enough mate, but did ronnie go in and do 3 compounds and walk out? i'm sure he would of done a lot of isolation work as well as lifting heavy.
Fair point though i agree to an extent
Fair enough mate i cant argue with that at all.
I think doing a combination of focusing on compounds + some isolation work is the way to go for me
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