T Nation

3 Day Split Critique Needed

I’m a hypertrophy minded lifter looking to focus on my back for a little while.

I was thinking about following the split below - alternating between accumulation and intensification phases (apprx every 4 weeks)

Bent Over Row
Military Press
Back Squats

Cable Rows
Pull Ups

Bench Press
T-Bar Row

Suggestions, comments? Too many back exercises?


Most people have a push::pull imbalance anyway. Extra pulling is good for you.

Should work great for a beginning or intermediate lifter. Don’t be afraid to rock the volume for your back. Keep an eye on your CNS status; lower body work 3x/wk can be great, but some have to temper the volume and/or intensity to make long bouts of progress.

Looks very solid.