Mass building routine - feedback please

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    Mass building routine - feedback please


    Greetings, about to start a 3 month mass building program before I cut for summer. Looking for some feedback on my workout split. Going to be eating 3500-4000 cals/day @ 250-300g protein.

    The Week:

    Monday: Legs
    Tuesday: Chest
    Wednesday: Back
    Thursday: Off
    Friday: Traps/Shoulders
    Saturday: Arms
    Sunday: Off

    I've been using this split for a few months now while cutting, is it too much volume/frequency when I'm looking to grow?

    I plan on going DC style(12-18 total reps) for compound lifts, 7 total exercises, no more than 1hr spent lifting. 10 deep breaths(~20 seconds) during the rest phases, 3-4 minutes between exercises. Will finish the day with an FST-7 burnout lift. I also have structured my workout in terms of hardest lifts and then tapering off as the workout progresses. I also begin each workout with 10 minutes of a random form of cardio and 10 minutes of dynamic stretching. I conclude with another 10 minutes of static stretching and always do any extra cardio at a later part of the day. Extra cardio will be limited to 2x per week on this plan.

    Leg Day
    BB Deads
    BB Front Squats
    BB Lunges/Jeffersons
    BB Narrow Squats
    Leg Curls
    Leg Extensions
    FST-7 Leg Press

    Chest Day
    Flat BB/DB Bench
    Flat DB Flyes
    Incline BB/DB Bench
    Incline DB Flyes
    Decline BB/DB Bench
    Decline DB Flyes
    FST-7 Chest Dips

    Back Day
    Rack Pulls/SLDLs
    Varied Grip Weighted Pull Ups
    Pendelay/Yates Rows
    Good Mornings
    Varied Pull Downs
    Varied Grip Cable Rows
    FST-7 Weighted Back Extensions

    Traps/Shoulders
    BB Power Cleans
    BB Shrugs
    Face Pulls/Upright Rows
    Jerks/Military Press
    Lateral DB Raises
    Machine/DB Rear Flyes
    FST-7 Arnold Press/Front Raises

    Arms
    Floor Press
    Weighted Chin Ups
    French Press
    Pinwheel Curls
    OH DB Extensions
    Concentration Curls
    FST-7 Wrist Curls

    Abs(rest day)
    Hanging Leg Pikes
    Cable Crunches
    Cable Oblique Crunches
    TVA Vacuum
    Plank
    FST-7 Bosu Crunches

    Do you see any gaps in my training/development?

    I have chose not to perform the tradition back squats due to a pinched L5S1 nerve from a back squatting injury on a smith machine when I was 14. I don't feel safe performing heavy back squats & prefer front squats, as I feel I can get a better ROM and maintain better form. Am I missing out on any development by leaving out the back squat and only performing front squat? I can do a heavier back squat than front with proper form but I'm quite paranoid about re-triggering my injury. I have re-triggered the pinched nerve in the past via preacher, cheater curls & good mornings, but I attribute the re-triggering to improper form.

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    ttt
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    Squats same day as deadlifts suck
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    Quote Originally Posted by porcha View Post
    Greetings, about to start a 3 month mass building program before I cut for summer. Looking for some feedback on my workout split. Going to be eating 3500-4000 cals/day @ 250-300g protein.
    make sure you get atleast 400grams complex carbs for bulking.

    Quote Originally Posted by porcha View Post
    Do you see any gaps in my training/development?
    Good lord! thats a LOT of exercises. I mean you know your genetics. if you can recover quickly enough then this routine should be fine. but for 90% of us, its over training in no time. i'd go with a HIT routine. failure on all sets. about 4 exercises per session, keep it under 45/hour. W/O 3 times a week.



    Quote Originally Posted by porcha View Post
    I have chose not to perform the tradition back squats due to a pinched L5S1 nerve from a back squatting injury on a smith machine when I was 14. I don't feel safe performing heavy back squats & prefer front squats, as I feel I can get a better ROM and maintain better form. Am I missing out on any development by leaving out the back squat and only performing front squat? I can do a heavier back squat than front with proper form but I'm quite paranoid about re-triggering my injury. I have re-triggered the pinched nerve in the past via preacher, cheater curls & good mornings, but I attribute the re-triggering to improper form.
    even if you are missing out... its not worth ****ing yourself up permanently in the future. plus, dorian yates said he does leg press cuz he just doesnt think he was built for squats and suggest that beginners start out with squats but if you have trouble with them, go with leg press.
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    Quote Originally Posted by porcha View Post
    Will finish the day with an FST-7 burnout lift.
    Whenever I see something like this just added to another proven workout style, my question is always 'why?'

    Can you explain your reasoning behind implementing that type of ending to each workout?
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    Maybe he wants to finish off withan Awesome Pump, remove the Lactic Acid. Whatever,
    To Each his Own!
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