Is this a good split and frequency?

Santee

Santee

New member
Monday push (IBP, FBP, OHP, medial delts & tris)
Tuesday pull (Row day, posterior delts & bis)
Wednesday (back squats, dead lift, leg press, calves)
Thursday off
Friday push ( same as Monday but db variation)
Saturday pull (pull down day etc)
Sunday ( Cleans, front squats, leg extension, calves, leg press)

Is this frequency okay?
I'll be doing
3 sets of 6 reps, followed by a set of 20(55% of 1rm)
And then the next week
3 sets of 8 reps, followed by a set of 25 reps

I know some sets I'll do more reps or so but those are what I'm hitting for; I'll give each set my all.

Are there any exercise you recommend for accessory work?

Im avoiding abs because I use hit them hard and they got a bit too bulky lol.
 
I would take wednesday and do:

Cleans, dead lifts, legs press, hamstrings

And saturday
Squats, Lunges, leg extensions

Start one of your push days with over head press
Start the other with a bench (or incline) press

Unless you cannot train thursday, I suggest taking a day off after each 3 day period. Better yet, I would suggest training 2 on, 1 off, using that scheme.

Mobility drills, face pulls, external rotations, abductor work, and various planks for core.

Br
 
ZiR RED said:
I would take wednesday and do:

Cleans, dead lifts, legs press, hamstrings

And saturday
Squats, Lunges, leg extensions

Start one of your push days with over head press
Start the other with a bench (or incline) press

Unless you cannot train thursday, I suggest taking a day off after each 3 day period. Better yet, I would suggest training 2 on, 1 off, using that scheme.

Mobility drills, face pulls, external rotations, abductor work, and various planks for core.

Br
Click to expand...

yeahI work over night from Wednesday to Thursday som I'm drained so I keep that pattern, I'll take an extra day off if I feel drain/ too sore to work that body part.

I gotta work on my lunges ( i hate them) can they be replaced with pistols?

Thanks for your input I highly appreciate it. I'm gonna start a log here, I want to get serious about my gains.
 
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