My Split,5 days.
Looking for input/opinions.
Basically gym for me is Monday-Friday as follows.
Day to day is not set so I refer to as day 1 or 2 not Monday or Tuesday. BC it changes thought the week.
Day 1:
Squats 5x5
Dead lifts 5x5
Bench Press 5x5
Day 2: (Delta/Biceps)
Military Press
4x15/12/10/8
Arnold Press
4x15/12/10/8
DB Front Raises
4x12
DB Lat Raises
4x12
Rear Delt Row
3x10
BB Curl
4x15/12/10/8
Preacher EZ Bar Curl
4x12
Hammer Curls
3x12
Day 3:(Chest/Tris)
Bench Press
4x15/12/10/8
Incline DB Press
4x15/12/10/8
DB flyers
4x12
Rope Push Downs
4x15/12/10/8
Overhead Extensions
4x15/12/10/8
Close grip bench
3x10
Dips
4x Failure (normally tris are jello by now and get anywhere from 6-10 reps with this workout)
Day 4:(Legs)
Squats
4x12/10/8/6
Leg Press
4x15/12/10/8
Lying Leg curl
4x12
Leg extension
4x12
Calf Raises
5x25
Calf Press
5x25
Weighted Lunges
3x12-15
Day 5:(Back)
Lat Pull Downs
4x15/12/10/8
Seated Rows
4x12/10/8/6
Deadlifts
4x12/10/8/6
BB Bent-over Rows
3x12
Shrugs
4x12
Day 6&7: Rest
Goal: build mass
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Tempo of the movements matter more than sets and reps, I could do a set of 10 and get a million different time under tension answers for just one set of a simple movement. Time under tension is the biggest factor for muscle growth, and continual success. I do the same workouts most of the time, just changing my tempo ever 2 ish weeks.
How often you should change your routine depends on your neurotransmitter type. For example, I am dopamine dominant which means I need a change every 2 weeks or my body adapts.
dropdzzI was wondering why you do all your bigs on day one?I like most of the rutine but I wouldn't have the energy for squats and bench on same day.I work a push pull so I do deadlifts and squats together along with presses and hacks but no upper body.
This looks like a good setup. The key for me is to change it up regularly depending on how my body is adapting to the training so some days you might want to change up the numbers and change the order you do things in. Keep the body guessing and it will keep growing.