Just a bit about myself.
Trained for years in muay thai and mma mainly, and have lifted to help those.
Been focusing on lifting since january.
I'm 5"8, about 56kg and 18 years old.
Gained around 3-4kg since i started but after i upped the cals and sorted my diet. i'm looking for a new routine.
I hate doing programs like SS that are 3x a week full body, tried them and just not for me.
I'm on a 4 day split now, and i take one day rest every two days.
I'm looking to build muscle, last time i got my BF% done it was 7-8%.
Routine looks like this .
Day 1 - Shoulders/Triceps
Day 2 - Legs
Day 3 - Chest/Biceps
Day 4 - Back/ Traps
I focus on compounds, and they're the first exercise i do each day, and do 5x5 on squats, 3x5 on deadlifts. everything else ranges from 8-12 reps, or 6-10 if im going heavier.
I avoid machines as much as i can too.
Squat 5x5 - 82.5kg
Deadlifts 1x5- 102.5kg
OHP 30kg x4 8