Critique my mass building program 8-12week split

[dawood21]

I'll be using this over the next 8-12 weeks to put on some size. I'm currently 6'5 230 pounds. I'm currently eating around 4000 calories for this


Monday: Back & Triceps
Widegrip lat pulldowns (warm-up), superset Tricep rope pushdowns 3x sets, 12x-15x reps
Dumbbell bent over row/deadlift combo supersetclose grip bench press 3x sets, 12x-15x reps
Seated cable row (v-bar),superset Tricep overhead extensions (d-bell) 3x sets, 12x-15x reps
Seated rows wide grip (lat pull-pulldown bar) middle back work 3x sets, 12x-15x reps
Dumbbell back flys superset Tricep skull crush 3x sets, 12x-15x reps
Hammer curls 3x sets, 12x-15x reps
Preacher Curls 3x sets, 12x-15x reps

Tuesday: Quads
Warm-up: Leg extensions 3x sets, 12x-15x reps
Feet together(outer quad) hack squat 3x sets, 12x-15x reps
Elevated (toe on bench) split squats R-L 3x sets, 12x-15x reps
Walking lunges 40lb dumbbells 3x sets, 12x-15x reps
Stand on two benches or blocks-Sumo squats 80lbs 3x sets, 12x-15x reps

Wednesday: Upper chest, Shoulders
Smith Machine bench press superset Lateral raises
Incline press flys superset one arm (d-bell) upright rows
Hammer Strength Incline press alternating superset Tricep dips
Dumbbell Shoulder shrugs superset peck dec front delt flys
Incline circle flys 25lbs d-bells 3x sets, 12x-15x reps
Pec dec half flys for front delts 3x sets, 12x-15x reps

Thursday: Upper back, Rear delts
Wide chins/close chins 3x sets, 12x-15x reps
Reverse pec deck (rear delts) 3x sets, 12x-15x reps
Lat pulldowns wide/underhand 7x reps each superset high rope cable pull-backs (rears)
dumbbell bent over rear delt flys (off incline bench)
BIcep concentration curls 35lbs 3x sets, 12x-15x reps
Resistant band curls 3x sets, 12x-15x reps

Friday: Legs (mostly hamstrings)
Leg press 3x sets, 12x-15x reps
Leg curls 3x sets, 12x-15x reps
Lower back extension (roman chair) 3x sets, 12x-15x reps
Dumbbell walking lunges 3x sets, 12x-15x reps
Leg extensions 3x sets, 12x-15x reps
Stiff leg deadlifts 135lbs 3x sets, 12x-15x reps


Saturday: Chest/Triceps/Delts
Flat Bench 3x sets, 12x-15x reps
D-bell chest flys 3x sets, 12x-15x reps
Hammer Strength press 3x sets, 12x-15x reps
Tricep Dip machine 3x sets, 12x-15x reps
Tricep v-bar push-downs 3x sets, 12x-15x reps
Tricep ext. machine or Tricep dumbbell kick backs
SIde lateral raises dumbbells 30lbs 3x sets, 12x-15x reps
Barbell upright rows 90lbs 3x sets, 12x-15x reps
**Finish w/ 4 sets 25x reps push-ups (100x)

Sunday: OFF

 

[Rodja]

Too. Much. Volume.

You need to streamline your training into more compound movements at the beginning of the session and don't break up minuscule elements like different chest heads.

Base your training on the primary movements:
Squat
Bench
Deadlift
OHP
Pull-ups
Rows
Dips

Add in accessory work, but not at the expense of these lifts.

 

[dawood21]

Yea your right. I mite go back to one of my old programs I did last year ( MI-40)

 

[Spaniard]

Like Rodja said too much volume.

You don't need to trash the whole routine. Swap out a few of the exercises with some multi joint compound movements and lower your rep ranges for those movements.

I'd rotate in a strength day for each muscle group every now and again as well. Don't be afraid to hit those moderate rep ranges like 6-8 every so often

Instead of going 12-15 the whole 8-12 weeks rotate the rep ranges. If not working on strength, 6-8 on compound lifts (you could even rotate with 8-12 for compound lifts) and 8-12 or 12-15 for your accessory lifts. Things like triceps push downs etc

 

[dawood21]

If you think about this is just a hit each muscle twice a week split. Your only doing 3 sets on each day. Anytime you doing twice a week splits its good to switch up different movements on a particular body part. I can personally tell you my best growth came from moving heavy weight and high reps. The traditional 6-8 will not give me a pump like the 15-20 rep range. Example I'll do a drop set on leg press for 200 reps straight and have a crazy amount of blood pumping In my quads opposed to picking up a crazy amount of weight and doing 6 reps. See I do bodybuilding training and I feel like bodybuilding is more about the pump and blood flow. Then you have to ask what if someone was on a cycle. This much voulme would probably be good