Can someone critique my routine?

Ession

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Hello everyone.

I've never really ventured into volume training but I feel I want to give it a shot...

Just want opinions of experienced lifters so I go into this routine with confidence.



I'm trying to bulk up, for about maybe a year or so. Just so I can get my numbers up and get some size on my small frame.


I feel I have the nutrition part down, as for the routine I'm still confused.






I'll be following this for 4-8 weeks (depending on when I notice stalling) and then I'll deload with a 5x5 routine for 3-4 weeks and then continue this routine again.




Opinions please :D


Sat - Chest
Sun - Back
Mon - Off (Maybe some cardio)
Tue - Shoulder/Legs
Wed - Off (Maybe some cardio)
Thur - Arms
Fri - Off

Chest
Bench Press - 4x6
Incline DB Press - 3x10-12
Flat Fly - 3x12


Back
Weighted Chins - 4x8
Barbell Row - 3x6-8
Pullovers - 2x12
Rack pulls - 1x10


Shoulder/Leg
Military Press - 3x6 ramping to one top set with predetermined number, then 4x10 lighter weight.
Lateral Raises - 4x12
Rear raises - 3x10-20
Squat - 3x5
Leg Press - 2x15
Glute Ham Raises - 4x10-20
Leg Curls - 3x10

Arms
Dips - 4x8 ramping to one top set with predetermined number
Overhead Tricep extension - 3x10
Decline Skull Crusher - 3x12
Preacher Curls - 3x8
Incline DB Curls - 3x10
Hammer Curls - 3x10
 
ZiR RED

ZiR RED

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3 weeks of 5x5 training is not deloading.

Your pushing work out weighs your pulling work.

Where are the deadlifts?

I see no reason for a day dedicated to arms with such high volume.

Br
 

Ession

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3 weeks of 5x5 training is not deloading.

Your pushing work out weighs your pulling work.

Where are the deadlifts?

I see no reason for a day dedicated to arms with such high volume.

Br
Thats what I thought...I've never put together a volume routine...I'm pretty new to this :\
 
kingk0ng

kingk0ng

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As mentioned, your pushes and pulls are not properly balanced, but your loaded volume on an "arm" day which isn't necessary to begin with is the most disturbing.

Upper/Lower is the best way to go for splits. Generally speaking. I'm a full body guy myself, but I listed one of each for you below that may be a bit better solution.

Monday- Upper Body - heavy vertical/moderate horizontal
Shoulder Press - 5 x 5
Weighted Pullup - 5 x 5
Bench Press - 3 x 10
Bent Over Row - 3 x 10

Tuesday - Heavy Quads, Moderate Posterior Chain
Front Squat - 5 x 5
Lunges - 3 x 10
Box Squat - 3 x 10
SLDL - 2 x 12

Thursday - Heavy Horizontal, Moderate Vertical
Bench Press - 5 x 5
Bent Over Row - 5 x 5
Shoulder Press - 3 x 10
Weighted Pullup - 3 x 10

Friday - Heavy Posterior Chain, Moderate Quads
Box Squat - 5 x 5
Lunges - 3 x 10
Deadlift - 5 x 5
Front Squat - 3 x 10

OR

Monday
Squat
Bench Press
BO BB Row
Pullups

Wednesday
Front Squat
Press
Deadlift
Pullup

Friday
Squat
Incline Press
Face Pulls
Cleans
 

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