Is this a good split and frequency?

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    Santee's Avatar
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    Is this a good split and frequency?


    Monday push (IBP, FBP, OHP, medial delts & tris)
    Tuesday pull (Row day, posterior delts & bis)
    Wednesday (back squats, dead lift, leg press, calves)
    Thursday off
    Friday push ( same as Monday but db variation)
    Saturday pull (pull down day etc)
    Sunday ( Cleans, front squats, leg extension, calves, leg press)

    Is this frequency okay?
    I'll be doing
    3 sets of 6 reps, followed by a set of 20(55% of 1rm)
    And then the next week
    3 sets of 8 reps, followed by a set of 25 reps

    I know some sets I'll do more reps or so but those are what I'm hitting for; I'll give each set my all.

    Are there any exercise you recommend for accessory work?

    Im avoiding abs because I use hit them hard and they got a bit too bulky lol.
    My Workout Log
    http://anabolicminds.com/forum/workout-logs/186785-watch-me-grow.html

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    I would take wednesday and do:

    Cleans, dead lifts, legs press, hamstrings

    And saturday
    Squats, Lunges, leg extensions

    Start one of your push days with over head press
    Start the other with a bench (or incline) press

    Unless you cannot train thursday, I suggest taking a day off after each 3 day period. Better yet, I would suggest training 2 on, 1 off, using that scheme.

    Mobility drills, face pulls, external rotations, abductor work, and various planks for core.

    Br
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    Quote Originally Posted by ZiR RED
    I would take wednesday and do:

    Cleans, dead lifts, legs press, hamstrings

    And saturday
    Squats, Lunges, leg extensions

    Start one of your push days with over head press
    Start the other with a bench (or incline) press

    Unless you cannot train thursday, I suggest taking a day off after each 3 day period. Better yet, I would suggest training 2 on, 1 off, using that scheme.

    Mobility drills, face pulls, external rotations, abductor work, and various planks for core.

    Br
    yeahI work over night from Wednesday to Thursday som I'm drained so I keep that pattern, I'll take an extra day off if I feel drain/ too sore to work that body part.

    I gotta work on my lunges ( i hate them) can they be replaced with pistols?

    Thanks for your input I highly appreciate it. I'm gonna start a log here, I want to get serious about my gains.
    My Workout Log
    http://anabolicminds.com/forum/workout-logs/186785-watch-me-grow.html
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    Pitcher squats (AKA bulgarian split squats) are a good alternative.

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