TOPIC: Rate My New Split

Alright bros, it's time to stop messing around. I'm switching programs and want your opinion if it's the right way to do it.

My split is a 3-way split done 6x a week, so everything gets trained twice. Every exercise will be 5 sets of 10 for simplicity, with the same weight. Only the last set will be done to failure. I used ta do all sets to failure, but I realized I can actually lift more when I don't. I will increase weight when I can get 12 reps on the last set.

Rest intervals: 1 minute between sets. A while longer between exercises.

Will I make gains? What would you change? Exercises, exercise order, ramping up sets rather than straight sets etc..?

Chest/Tris/Forearms
Incline DB Press
Bench Press
Smith Machine "guillotine press" wide grip to neck
DB Incline Flyes

Close Grip Dip
DB Skullcrushers
Reverse Grip Triceps Pulldown

Wrist Curl
Reverse Wrist Curl

Back/Bis
Chin-Ups
Bent Over BB Rows
Lat Pulldown
Seated Cable Row
Good Morning

BB Curl
Preacher Curl
DB Hammer Curl

Legs/Shoulders/Abs
Squat
DL
Leg Press

OHP
DB Seated Press
Side Laterals
BB Shrug
Face Pulls

Seated Calf Raise
Weighted Sit-Ups

Diet:
Cutting - 2700 kcal per day

Performance Enhancement:
500 mg Test E EW
0.5 mg Arimidex EOD

120 mcg Clenbuterol ED
50 mcg Tiromel (t3) ED

That's some pretty serious performance enhancement. How long have you been training?

That's some pretty serious performance enhancement. How long have you been training?

1½ years. What does that have to do with my question though?

looks good... looks like mine but im cutting too so ill probably be doing upper body/ lower body splits whilst keeping the heart rate up, super sets will get u a good sweat. you should def add cardio on lighter days ie chest

looks good... looks like mine but im cutting too so ill probably be doing upper body/ lower body splits whilst keeping the heart rate up, super sets will get u a good sweat. you should def add cardio on lighter days ie chest

Thanks. Notes so far about the new training system (I've completed the first 3 day cycle, starting over tomorrow):

- Muscles sore for the first time in a long time, even though the workouts feel much easier. Must be b/c of the short rest periods (60 sec) and only pushing to failure on the last set. Increased workload per time.
- Getting a nice pump on most exercises.
- Legs were exhausting, I could only manage 3 sets. Have to start at a real low weight next time.
- In and out of the gym faster than usual.

Why not push pull legs? That way you can hit each body part twice a week, your split looks similar to what mine used to be, I guess splits don't really matter as long as you're progressing, at the end of the day it's personal preference.

Just a suggestion.... try switching to a 5 day split where you hit everything once a week.

There's a lot that can be changed around.... For instance, I wouldn't recommend doing back before leg day. If you are training back intense enough you shouldn't even be able to do legs the next day.

I think it's better to just hammer the shit out of a bodypart once a week.... Basically if you do it right the first time there's no need to train it again

Here's my current one...

Mon- Abs, Back, Traps
Tues- Chest, Calves
Wed- Tri, Bi, Forearm
Thurs- Quads, Hams,
Fri- Abs, Shoulders, Calves

With that split, back and legs are separated by enough days so that you prob won't be hindered by tightness in the lower back when you go to squat
Also chest and shoulders are separated by enough days so that if you are delt dominant on chest presses, you're front delts shouldn't be too sore once you go to hit shoulders on Friday

Just my 2 cents

Ultimately, your split has to work for you..... My pics are up so you can decide whether or not I know a thing or 2 about bodybuilding

Seems a bit weird put together to me. Especially your leg day. Instead of going in depth I'll just post a solid routine for you (stickied on both bbmics and fitmisc)
3 on / 1 off

Day 1 : Chest/Arms

-Flat Barbell Bench 3x6-8
-Incline Dumbbell Bench 3x6-8
-Flat Dumbbell Flye 3x8-10
-Dips 3x10-12
* Cable Crossover performed every 2nd-3rd session *

-Barbell Curl 3x6-8 / Lying French Press 3x6-8
-Incline Dumbbell Curl 3x8-10 / Tricep Pressdown 3x10-12
-Preacher Curl 3x8-10/ Overhead Extension 3x8-10

Workout Duration : Approximately 45-60 minutes

Day 2 : Legs/Calves

-Back Squats 3x6-8 (alternate with Front Squats)
-Leg Press 3x8-10
-Leg Extension 3x10-12
-Romanian Deadlift 3x6-8
* Leg Curls performed every 2nd-3rd session *

-Calf Press 3x15-20
-Standing Calf Raise 3x15-20
-Seated Calf Raise 3x6-10

Workout Duration : Approximately 40-50 minutes

Day 3 : Back/Delts

-Barbell Row 3x6-8
-Lat Pulldown 3x10-12
-Cable Row 3x8-10
-TBAR Row 3x6-8 (Dumbbell Row if heavy enough DB's)
* Shrugs performed every 2nd-3rd session *

-Military Press 3x6-8
-Side Lateral / Rear Lateral 3x8-10
-Upright Row 3x6-8

*Face Pulls performed @ end for shoulder health

Workout Duration : 45-60 minutes


Rest time: 1minute,30seconds - 2 minutes for the Power Movements on each body part; ie:
Incline Barbell,Front Squats,Barbell Row,Barbell Curl,Lying French Press,Military Press,etc.

Rest time: 45 seconds - 1 minute for the Isolation & Hypertrophy Movements on each body part;ie :
Incline Dumbbell Curl, Dumbbell Flye, Cable Row, Tricep Pushdown, etc.

Rep Range: You want to stay in 6-10 for mass on most movements. It's acceptable to use higher reps on movements such as Leg Press,Leg Extension,Tricep Pressdowns going up to about 12-15; occasional widowmakers are permitted but try to just lift HEAVY , Controlled, and up the weight if you can get over 10 reps. A nice method is you use your 10 rep maximum, then continue using the same weight on the next sets, as this will make your sets look like 10-8-then 7/6 reps which will put you in the desired rep range. The following workout if you up the weight, you will most likely get something like 9/7/6 and you can keep working on the weight until you feel comfortable using it for 10. The same applies to the lower rep power emphasized exercises.

It is ok to go down to the 4-5 rep range on the Foundation Power Movements, but it is highly advised that you have a spotter with you that will help you get some forced reps in to get at least 6 reps on each movement; you can also simply just drop the weight really quickly and continue getting some reps. Remember, we are looking to maximize the potential for size gains on this routine; 6-10 should really be your foundation. It's fine to go rather heavy without sacrificing form or opening up the room to injury in the ~4-5 rep range, but have a spotter assist you with some forced reps after!

If you're really lifting balls to the ball there's no way you can recover, it's just too much training. As Sonny Arvado said, a 5 day split is where it's at. It doesn't matter that you're using a little bit of Test, your body still needs time to heal. This workout below takes no more than an hour a day.

Back + 3 sets biceps curls
Chest + 3 sets triceps iso move
Legs (squats & deads) + abs
Shoulders
Bi's & Tri's
Weekends off

Thanks for the responses guys. I found out pretty quick that the split sucked balls and I reverted back to my old workout, which is a 6-day split that goes like this:

Chest
Back
Shoulders
Legs I
Arms & Abs
Legs II
off

The reason the legs are split in two is that I get too sick if I don't. This way also the back and legs are getting indirect stimulus 3x a week. Every workout is about two hours, high reps, high volume, everything to failure. I've made some pretty astounding results again with this in just 3 weeks so it's obviously working for me. Diet is around 4400 kcal now. Getting stronger and leaner, what a hattrick. Of course I'm on a cycle so that helps but the dose is relatively mild.

Some guy at the gym even told me today he didn't recognize me at first because I'm getting so ripped. Another asked if I'm prepping for a show.

I guess in the end it all boils down to trial and error and finding out what works the best for you.

You sure you didn't get scammed with that test?