Can someone critique my routine?

  1. Registered User
    Ession's Avatar
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    Can someone critique my routine?


    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


    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

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    ZiR RED's Avatar
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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
  3. Registered User
    Ession's Avatar
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    Quote Originally Posted by ZiR RED View Post
    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 :\
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    kingk0ng's Avatar
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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
    Former Marine, UT-BSN, NSCA-CPT, NASM-CPT, CSCS

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