Training program Help

[Gw44]

Alright guys, I'm conflicted on what type of split to run, Going to be in a slight-moderate surplus, but looking to stay fairly lean, this is whats up in the air for me.

PHAT (My own style)

Monday- Lower(Squat)

Back squat: 3-5x3-5 or 3-5x8-12
Sumo Deadlifts: 5-10x5
Leg Press: 5x10
Standing Calf Raise: 5x5
Single leg leg curl: 3-5x10-15
Seated Calf Raise: 3x8
Thigh adductor/Abductor: 2-3x10-15

Tuesday: Upper Body

Flat Bench: 3-5x3-5 or 3-5x8-12
Incline Fly: 3-5x8-15
OHP: 3-5x3-5 or 3-5x8-12
Lat Pulldown: 3-5x8-12
BB Row: 3-5x8-12
T-Bar Row:2-3x8-12
Tricep Exercise:3-5x8-12
Bicep Exercise: 3-5x8-12
Facepull:3x10-15

Thursday: Lower (Deadlift)

Conventional Deadlifts: 3-5x3-5 or 3-5x8-12
Front Squat: 3-5x8-12
Lunge: 5x10
Standing Calf raise: 5x5
Leg Curls: 3-5x10-15
Seated Calf Raise: 3x8
Hip Thrusters: 3x10-12
Thigh adductor/abductor: 2-3x10-15

Friday: Push

Incline Bench: 3-5x8-12
Cable Crossover: 3-5x8-15
Lateral Raises: 3-5x10-15
SkullCrushers: 3-5x8-12
Pushdowns: 3-5x8-12
1 arm cable extensions: 3-5x10-15

Saturday: Pull

Barbell Row:3-5x8-12
T-bar: 3-5x8-12
Underhand Barbell Row: 3-5x8-12
Pulldowns: 3-5x8-12
BB Curl: 3-5x8-12
Close grip EZ bar Curls: 3-5x8-12
Cable Curls: 3-5x10-15

Second Option Would be:
Sunday: Legs-QUADS/HAMS/CALVES: 3 exercise per each: 4-6 sets
Monday: Chest/triceps-4 exercises Each:4-6sets
Tuesday: Back/Bis-4 exercises each:4-6 sets
Wednesday: Legs(Lower volume) 3 exercises each:3 -4 sets
Thursday: Delts/traps- 4 exercises each: 4 sets
Friday: Arms- 5 Exercises each: 3-4 sets
Saturday: Rest

What do you all think??

 

[kisaj]

This is inefficient no matter your goal, and I know you are after the most mass possible. I can write you up a couple of routines, but you really will be well taken care of with a proven routine. In my opinion for mass, your best bets are:

GVT
5x5 - pros are that you also build strength
upper/lower split
PHAT

Once you get bored with those or want to cycle in something else, you can build a hybrid or create your own for specific purposes. These are tried and true, though.

 

[asooneyeonig]

if you want to do PHAT do it, dont modify it. if you do its not PHAT and probably not as good as PHAT no matter how well you think you know how to program. there is a reason why proven programs are proven. i have been lifting in some form or another since i was 14. i am 40 years old now. i was even a trainer for 9 years. the older i get, the more i know, the more i realize i have a lot to learn and the more i believe and push proven programs as the way to go.

now many proven programs have you decide what accessory work you do and that can cause people to major in the minors and spin their wheels. i like how Dan John recommends to build a program. set up 2 days a week with only 2 lifts to do on those days. so that is a total of 4 lifts a week. it really can tell you where you lay on program design and can tell you what is really important. once you do that then build your plan to make those 4 lifts bigger, faster, and stronger.