Mens physique workout routine

amcartxs

New member
Hey I am 20 years old 5'8 165 and 9% fat.. Next summer I would like to compete in mens physique. This would be my first competition so any competition advice would be awesome! I have always done standard 4 or 5 day splits but I have noticed that most of the physique competitors use a 6 day split... So my goal is to gain as much weight as possible before my final cut so here's my split rough draft..
Monday- front of body(chest abs quads biceps)
Tuesday-back of body(back shoulders triceps hamstrings calves)
Wed-abs cardio
Thursday-chest/back
Friday- legs
Saturday-arms calves shoulders
I will be going pretty heavy on the compound exercises and then going for 12 reps on iso movements
Any suggestions on this split or advice about the competitions and what the judges look for thanks guys!
 
kind of a weird split... not that thats a bad thing...

What do the exercises look like for Monday/tuesday?

just seems like there would be a lot of overlap

also, 6 days a week is a lot, i think maybe a little less volume....
 
Monday
Chest:
Db bench
Incline db bench
Flys
Quads:
Front squats
Leg extensions
Bicep:
Seated bicep curls
Ez bar curls
Ab circuit of 3 exercises
Tues:
Back:
Pull ups or pull downs
Bb or db row
Deadlift
Shoulders: military press
Hams: leg curl
Calves: superset of 2 calve exercises
Triceps:close grip bench
Press downs
And I want to make sure I hit calves,shoulders, chest and arms twice a week because that's what I hear the judges are usually looking for
 
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