i need a help with 3 day bulking split. will rep

[linkiiin]

I can workout comfortably only 3 days a week due to hectic schedule. 2 years of lifting experience. recently tried somehow low volume,low reps pull push legs and it wasnt a success.



now i come up with this:

monday - back/shoulders

deadlift
row
pullups
military press
bb shrugs
lateral raises


wednesday - legs/abs

front squat
bulgarian split squat
leg curls
single leg calf raise
hanging leg raises
weighted crunches


friday - chest/arms

flat bench
inc db bench
dips (chest emphasiz)
skullcrushers
bb curls
hammer curls


1 min rest isolations, 2 min rest compounds (up to 3 for deadlifts)

everything 3 sets x 8 reps (except for calves/abs)

what do you think?

 

[Rambodian]

Hello, welcome to the forum, can I suggest that you give us some more information to work with, than some of the more experienced guys on here will be more inclined to help you out.
Maybe:

Goals of training?
Max single rep lifts on: Bench press, Squat, Deadlift, Standing overhead press?
Some Idea of your diet?
You have trained for 2yrs, has this been consistent and successful?

Thankyou
Graeme

 

[dave]

Honesty it looks shit. You have only 3 days try full body and upping your calories. Straight 8 reps all over is poor programming when using all those exercises.

 

[KungFooGoo]

Honesty it looks shit. You have only 3 days try full body and upping your calories. Straight 8 reps all over is poor programming when using all those exercises.

Im assuming if im doing the PTC beginner program 3 x 8 isnt a piece of shit though?

 

[jchen]

Correct.

 

[walt]

Im assuming if im doing the PTC beginner program 3 x 8 isnt a piece of shit though?

lol

squat is 10 reps?

 

[jchen]

I thought in the beginning squat was 1 x 20 , 1 x 15?

 

[dave]

Im assuming if im doing the PTC beginner program 3 x 8 isnt a piece of shit though?

You have to look at the program overall. Doing a bunch of exercises such as have been chosen should involve a variety of rep ranges (and they should be intelligently chosen). The beginner program has one major movement for each I.e. horizontal push = BP vertical push = OHP so a single rep range of 8 is fine.

 

[KungFooGoo]

lol

squat is 10 reps?

Yeah squats 3 x 10, everything else is 3 x 8.

 

[IRON TANKS]

Fairly generic, what are the goals (specific). What's the rest of the week like diet and sleep wise?

 

[linkiiin]

what about:

mon-chest/shoulders/tris:
bench press 5x5
incline/decline DB press 4x6-8 (alternate each week)
military press or seated DB press 4x6-8
dips (add weight if neccesary) 4x6-8
tricep exstensions or pulldowns 2x8-10

wed-back/biceps:
deadlifts 5x5
pullups or chins (add weight if neccesary) 4x6-8
bent over BB rows 4x6-8
DB or BB curls 2x8-10
shurgs 4x6-8

fri-legs:
squats 5x5
SLDLs 4x6-8
DB static or walking lunges(knee to ground) 4x6-8
glute-ham raises or good mornings 3x8-10
calf rasies 4x10-12

?

 

[Shrek]

What about you train exercises rather than bodyparts?

Train benches, squats, rows, pull ups, deadlifts and military presses and your get bigger and stronger.

Throw in some accessory work for arms, 3 sets barbell curls, dips for tris and some calf raises and SDLS and away you go.

 

[dave]

Fairly generic, what are the goals (specific). What's the rest of the week like diet and sleep wise?

Here's more q's. Current height, weight bf %. Current lifts numbers. Calories and macros? What exactly did you do before, how did you progress it, when did it stall, how much did you get from it?

How are you progressing the workout. Everyone always puts sets and reps up but no one misses the most important part, how do you progress.