Light/Heavy Split

[swb311]

I am 23 and I have been working out for about 10 years (i stopped counting). I'm 5'6" and weigh about 170 right now. I am trying to develop my chest more as it seems to be lagging behind in terms of size than the rest of my upper body. I devised a split for hypertrophy that I have been on for about 4 weeks. I wanted to get some feedback to see if (a) i was overtraining and (b) if i need to change up my rep/set scheme. Right now Monday-Wednesday involves low weight/high reps and Thursday-Saturday is heavy weight/low reps with abs on Sunday and 10-20 min of HIIT cardio everyday.

I usually try to increase the weight once I can do 15 reps (on light days).

Monday - Chest & Back (Light):
Superset 1:
Incline Bench 145x15; 145x15; 155x15
Wide Pullup BWx15; BWx15; BWx15 (or failure)
Superset 2:
Flat Dumbbell Press 65x15; 65x15; 70x15
Low Seated Cable Row 160x15; 170x15; 170x15
Superset 3:
Incline Cable Fly 40x15; 40x15; 40x15
One Armed Bent-Over DB Row 70x15; 70x15; 70x15
HIIT Stationary Bike 20 min

Tuesday - Legs (Light)
Squat 135x10; 195x15; 195x15; 195x15 drop 185x5
Lying Leg Curls 80x10; 95x15; 95x15; 100x15
Leg Extensions 130x15; 130x15; 130x15
Romanian Deadlift 185x15; 185x15; 185x15
HIIT Cardio 20 min

Wednesday - Shoulders & Arms (Light)
Overhead Dumbbell Press 60x15; 60x15; 65x15
Standing Row w/ Ez Bar 95x15; 95x15; 95x15
Superset
Side DB Raises 25x10; 25x10; 25x10
Front BB Raises 30x8; 30x8; 30x8
Reverse DB Flys 30x15; 30x15; 30x15
Superset 1
JM Press 75x15; 75x15; 75x15
Preacher Curl (Inside Grip) 65x15; 75x15; 75x15
Superset 2
DB Tricep Kickbacks 25x15; 25x15; 25x15
Incline DB Curls 22.5x15; 22.5x15; 22.5x15
HIIT Cardio 20 min

Thursday - Chest & Back (Heavy)
Superset 1:
Incline Bench 135x10; 185x10; 225x3; 225x3
Wide Pullup 25x10; 25x10; 45x6 (or failure)
Superset 2:
Flat Dumbbell Press 80x10; 100x5; 110x3
Low Seated Cable Row 180x10; 210x6; 230x4
Superset 3:
Incline Cable Fly 50x10; 60x8; 70x5
One Armed Bent-Over DB Row 90x8; 100x5; 110x4
HIIT Stationary Bike 20 min

Friday - Legs (Heavy)
Squat 135x10; 185x10; 225x8; 275x6; 275x4 drop 225x5
Lying Leg Curls 125x10; 140x8; 160x4; 170x2
Leg Extensions 200x8; 250x6; 250x6; 250x6
Romanian Deadlift 185x10; 225x8; 275x3; 315x1
HIIT Cardio 20 min

Saturday - Shoulders & Arms (Heavy)
Overhead Dumbbell Press 60x10; 80x6; 90x3 drop 80xfailure
Standing Row w/ Ez Bar 125x8; 145x5; 145x5
Shrugs 225x10; 275x8; 315x5
Reverse DB Flys 40x8; 45x6; 45x6
Superset 1
JM Press 85x10; 105x6; 110x4
Preacher Curl (Inside Grip) 75x10; 95x6; 105x4
Superset 2
DB Tricep Kickbacks 35x10; 40x8; 45x5
Incline DB Curls 35x8; 40x6; 45x5
HIIT Cardio 20 min

Sunday - Abs
Superset
Bosu Crunches holding plate 25x10; 35x6; 35x5 drop 25x5
Leg Raises BWx10; BWx8; BWx8
Planks 1 minute each side incl. front
Superset
Rope Crunches 100x20; 150x20; 150x20
Side Twists (name?) 100 each side
HIIT Cardio 20 min

 

[Steelwolf]

A lot of people use a light heavy split. I used a heavy week light week for awhile, then did light movements with heavy movements in the same workoout... low rep dead high rep squat high rep bench low rep military etc etc It is good for giving the body a break. I no longer do this though

 

[swb311]

why did you stop? any particular reason?

 

[Steelwolf]

why did you stop? any particular reason?

Goals changed