looking for some advice/opinions on my program.

[jmaplewood]

Hey guys, been lurking for a while and finally decided to join. Seems like a lot of knowledgeable people here. Anyway, just started to bulk on anafuse + osta rx and am looking for some opinions / advice on my program.
I'm 6'0, 35 yrs , 178 lb and 14%. Been lifting for two years or so.

Current program:

Tue - legs
Squat 5 x 12-4 reps pyramid 165-205
Front squats 3 x 8-12
Deadlift 5 x 12-4 reps pyramid. 235-285
Leg extension 4 x 8-12
Calf raise standing 2 x 15-20, 2 x 10-12
Calf raise seated same range

Wed. Chest/biceps
Pushup 2 x amrap
Bench 5 x 12-4 pyramid
Incline bench 5 x 12-4 pyramid
Flye 2 x 12, 2 x 8
Dip 4 x amrap

Fri. Back
Pullup 30 reps few sets as possible
T bar row plate grip 5 x 12-4 pyramid
BB row underhand 5 x 12-4 pyramid
Straight arm push down 3 x 10-12
1 arm db row 3 x 10-12
Reverse grip pull down 3 x 10-12

Sat. Shoulders
Overhead press seated 5 x 12-4 pyramid
Med grip upright row 5 x 12-4 pyramid
Giant set 4 x 10-12
1 rear delt flye
2 lat raise
3 front raise
4 face pull

Bb shrug 5 x 12-4 pyramid

Sunday arms / abs
Triset 4 x 6-8
Skull crusher
BB curl
Abs
Triset 3 x 12-15
Rope push down
Rope hammer curl
Abs
Triset 3 x 12-15
Rev grip push down
Rev grip cable curl
Abs


Anyway, my back and legs are developing decently. chest and shoulders are lagging, especially shoulders. Eating 4000 calories a day, majority whole, healthy foods. Any thoughts / suggestions on how to improve my program? I'm trying to make the most of this bulking cycle. Thanks in advance

 

[nuto23]

You could change your split to hit chest twice a week

Mon: 30 mins chest / 30 mins triceps
Tues: legs
Wend: Off
Thurs: Chest / biceps OR shoulders x 8 sets
Fri: Back /
Sat: shoulders / biceps
Sun: off

 

[ForceOfNature]

Try a upper/lower split and play around with different training methods. Incorporate pause reps on flat bb bench. Try incline dB press decline bench. For shoulders, try cable lateral raises and cable rear delt flyes. Arnold presses, behind the neck bb press and clean and sweeps will blow up your shoulders. If you really want a burn and huge pump, you can alternate behind the neck press with the standard shoulder press. Example of the upper/lower split
Day 1: upper body
Day 2: lower body
Day 3: rest
Day 4: upper body
Day 5: lower body
The rest day on day 3 is optional.

 

[jmaplewood]

Try a upper/lower split and play around with different training methods. Incorporate pause reps on flat bb bench. Try incline dB press decline bench. For shoulders, try cable lateral raises and cable rear delt flyes. Arnold presses, behind the neck bb press and clean and sweeps will blow up your shoulders. If you really want a burn and huge pump, you can alternate behind the neck press with the standard shoulder press. Example of the upper/lower split
Day 1: upper body
Day 2: lower body
Day 3: rest
Day 4: upper body
Day 5: lower body
The rest day on day 3 is optional.

After looking around, it seems the general consensus is towards a upper/lower split to bulk. Thinking about switching to that or perhaps phat training after I learn a little more. BTW, what are clean and sweeps ? Never heard of them.

 

[ForceOfNature]

After looking around, it seems the general consensus is towards a upper/lower split to bulk. Thinking about switching to that or perhaps phat training after I learn a little more. BTW, what are clean and sweeps ? Never heard of them.

PHAT is a great too and my bad auto correct. Lol I meant clean and press

 

[jmaplewood]

Ha ha yeah I know about those. I think my back has been growing more than the rest because I'm essentially working it twice a week once with deads and also on back day. I always find it hard to change routines, but I think I'll switch to PHAT once this weeks rotation is done. I've been adding 10 lbs to compound lifts every week or two for the past 5 weeks, but haven't really been growing much so maybe it's time for a change.