3-4 day split help

geezersi

New member
Whats peoples opinion on this routine? Have only recently just started training legs properly due to an injury. Looking at a 3-4 day a week routine.

Upper (2 weeks15 reps, 2 weeks 12 reps, 2 weeks 10 reps)
Chin Ups x 3 sets
Incline Bench Press x 3 sets
Single arm DB rows x 3 sets
Dips x 3 sets
Db Curls x 2 sets
Cable Pushdowns x 2 sets

Lower (6-8 reps)
Squat 4-5 sets
Straight Leg Deadlift 4-5 sets
Leg Press 4 - 5 Sets
Calf Raises 4-5 sets
Hanging leg raises 3-4 sets

Upper ( 6-8 reps)
Flat bench 4-5 sets
Barbell Rows 4-5 Sets
Military Press 4-5 sets
Skulls 3-4 sets
BB Curls 3-4 sets

Lower (20-15 reps, 2 weeks 15-12 reps, 2 weeks 12-10 reps)
Front Squats 3 sets
Romanian Deadlifts 3 sets
Leg Extensions 3 sets
lying leg curls 3 sets
Calves 3 sets
2 ab exercises
 
not that i'm an expert on such things, but if i was doing that kind of split, i'd look into DC training, which i'm not very familiar with or i'd explain it better.
 
what does your week look like? is it two days on one off two on two off? also it appears to me that your trying to play catch up with legs? it looks good to me good luck.
 
Will usually be mon, wed, fri and sat. And yeah i need to get some size back in my legs. The idea is to incorporate some high rep training/recovery with some strength/hypertrophy each once a week, then after 6 weeks just change the exercises around as my routine has been pretty much the same for the past 3 years doing a 4 day body part split.
 
You must log in or register to reply here.
Back
Top