Help with a new split

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    EatMoar's Avatar
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    Help with a new split


    So i've been doing PHAT for a little bit now but I want to change it up to something new. For some reason it got old really fast. So here is what I was thinking. My new split would consist of : Chest/Triceps Back/Biceps Legs/ and Shoulders .

    Each day i'll lead off with a compound lift that corresponds with that day. For example over head press for shoulder day. On this compound lift I am going to lift in a pyramid type thing. So after warm ups, for example, I would do this for OHP. 90x10 , 100 x 8 , 120 x 6 , 120 x 6, 100 x 8 and 90 x10. So it would be like going up and then going back down. Working a good range of rep ranges.

    Then after I would do accessory work to accompany those compounds. So here's what I'm thinking about doing:

    Chest/Triceps
    DB Bench Press (main compound) Pyramid style set/reps
    DB Incline 3 sets of 8-12 reps
    Chest Dips 3 sets of 6-12 reps (depending on weight)
    Incline Flys 2 Sets of 15-20 reps (super setted with push ups)

    Skull crushers 3 sets 8-12
    overhead triceps extensions 3 sets 10-15
    tricep push downs 2 sets 15-20

    Back/Biceps
    Dead Lifts (pyramid style here)
    Pull overs 3 sets of 8-12 (supersetted with rack chins)
    DB Rows 3 sets 8-12
    Wide Grip Pull ups , will usually be done after dead lifts. I am kind of weak on these but will bag out as many as possible

    Cambered preacher bar curls 3 sets 8-12 reps
    DB Concentration curls 3 sets 12-15 reps
    spider curls 2 sets 12-15 reps

    Legs (oh my favorite!)
    Squats (using pyramid style)
    Romanian Deadlifts 4 sets + warm up sets 6-10 reps
    Hack Squats 3 sets of 8 -10
    Lying Leg Curl 2 sets of 10-15
    Quad curls 2 sets of 10-15
    Standing Calf Raises 4 sets of 8-15 reps

    Shoulders
    DB Shoulder Press (pyramid style)
    Side raises 3 sets 8-12
    Rear Flys 3 sets of 8-12
    Barbell Shrugs 4 sets 8-12
    Upright rows 2 sets 15-20 reps

    Alright so this is a rough outline here. Tell me what I should take out, add in, or just completely junk. Thanks fellas.

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    Ever looked into FST 7? I've been on it a few months and love it.

    ​" If you're looking for a work horse.......I'm no Clydesdale."
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    holy **** man, you replied like within seconds lol. Ill check it out, is there a specific link i should look at? I really love PHAT but for some reason it got really stale really fast.
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    What are your specific goals? ie: what do you want first and foremost?
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    Gain mass + strength as usual. I think im just doing to give this a go and see how it turns out.
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    That is fine, since the best results from the masses, usually occur if your head is way into the work/routine and not wavering on something else you see someone doing.
    That said, I do feel more frequency can be had ie: hitting all the "large muscle groups" twice per week, instead of only once and trimming to bare essentials to put a ton of effort on the major 5-7 compounds. Flat/Incline BP's, heavy squats, standing OHP's, heavy deads, leg presses and heavy rowing/back work. Adding #25+ pounds to one's frame, will have you growing larger/stronger all over.
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    Quote Originally Posted by PaulBlack View Post
    That is fine, since the best results from the masses, usually occur if your head is way into the work/routine and not wavering on something else you see someone doing.
    That said, I do feel more frequency can be had ie: hitting all the "large muscle groups" twice per week, instead of only once and trimming to bare essentials to put a ton of effort on the major 5-7 compounds. Flat/Incline BP's, heavy squats, standing OHP's, heavy deads, leg presses and heavy rowing/back work. Adding #25+ pounds to one's frame, will have you growing larger/stronger all over.
    if only there were 8 days in a week lol. With PHAT it was muscle groups twice per week. But I didn't see a difference, except I felt more burnt out and felt like lifting less
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