So, let's see, the goal is putting on mass and strength.
I've built a 3 day split that looks like this, the days are not in this particular order, it's just for reference:
DAY 1 - back, chest and traps
Chin-ups, Rows, (one more?), Incline bench press, Flat bench press, (one more in here too?), Dumbbell shrugs
DAY 2 - delts, hams, biceps
Military press, Lateral raises, Bent over raises, Deadlift, Leg curls, Barbell curls, Hammer curls
DAY 3 - quads, calves, triceps
Squats, Lounges, Standing calf raise, Seated calf raise, Dips, Skull crushers
I'm thinking on using 6-8 rep, 4-5 set, 90 - 120 rest.
- any input on the program would be appreciated.
- an alternative to it would also be useful for periodization
Thx in advance.