T Nation

4day Split for Size

Hey all, I just made up a split for one of my co-workers looking to increase size. He’s 30 years old, 140lbs and about 5’8. Just asking for a second opinion…I tried to focus on complex movements in the beginning of the exercise followed by some assistance work. I tried to keep leg day not as harsh as it normally would as we’re in the Army and run quite a bit. Thanks in advance for the advice, everyone.

Monday(Chest & Upper Back)
Bench: 4x8
Incline Bench: 4x10
Standing Cable Flyes: 4x10
Pullups: 4x8
Lat Pulldown: 4x10
Seated Rows: 4x10

Tuesday(Deadlift day)
Romanian deadlift: 4x8
Leg press: 4x10
Leg curl: 4x10

Sidenote: I would really have loved to put glute-ham raises in here, but we don’t have access to one anywhere on base, its a shame.

Thursday(Shoulders & Arms)
Military press: 4x8
Seated dumbbell press: 4x10
Close grip bench: 4x8
Tricep rope extensions: 4x10
Barbell curl: 4x8
Dumbbell curl: 4x10

Friday(Squats)
Olympic Back squats: 4x8
Box squats: 4x10
Leg press: 4x10

On thursday I would do close grip bench press after military press. Then instead of 4sets of seated dumbbell raises id do 2sets of front, side, rear raises. Or you can keep the seated but just add rear raises. Maybe some light rotator cuff exercise too like you could warmup with cuban press before military press.

On tuesday i would train calves and forearms, too.

I dont know how rigorous your army training is right now, but if it feels too tough with the training you might consider lowering the overall set amount.

Also, you could consult T-Nation articles like:

[quote]NikH wrote:
On thursday I would do close grip bench press after military press. Then instead of 4sets of seated dumbbell raises id do 2sets of front, side, rear raises. Or you can keep the seated but just add rear raises. Maybe some light rotator cuff exercise too like you could warmup with cuban press before military press.

On tuesday i would train calves and forearms, too.

I dont know how rigorous your army training is right now, but if it feels too tough with the training you might consider lowering the overall set amount.

Also, you could consult T-Nation articles like:

Thanks, I’ve changed what you said regarding set load and the Thursday workout. Tuesday I added forearms(calves aren’t a problem).I told him if the recovery gets to be an issue to drop the set load on the heavier days. Besides those issues does it look to be a solid workout?

Training for the special forces: probably best just try the ‘strength’ sections first…

Monday: (Back/Bi’s Day)
RDL - 5/3/1 protocol
Pullups - (50 Total)
Seated cable Rows - 3-512
DB PullOvers - 3-5
12
Hammer Curls - 3-5*12

Tuesday: (Shoulders Day)
Military press - 5/3/1 Protocol
Seated dumbbell press - 3-512
BB Shrugs - 5
5 (Heavy as Fck)
DB Lateral Raises - 3-5
12
Reverse Flies - 3-5*12

Wednesday: Break

Thursday: (Legs Day)
Back Squats - 5/3/1 Protocol
Leg Press - 3-512
Donkey Calf Raises - 3-5
12
Seated Calf Raises - 3-5*12

Friday:(Chest/Tri Day)
Bench Press - 5/3/1 Protocol
Incline DB Press - 3-512
High Cable Flies - 3-5
12
Low Cable Flies - 3-512
Dips - 3-5
12

Sat/Sun: Break

How will he progress in strength?

Pushing vs Pulling is greatly inbalanced

[quote]Chris87 wrote:
How will he progress in strength?

Pushing vs Pulling is greatly inbalanced
[/quote]

He told me he just wished to increase mass, I’m not agreeing with this goal, but it is his goal. What would you recommend to change?

[quote]Trael wrote:

[quote]Chris87 wrote:
How will he progress in strength?

Pushing vs Pulling is greatly inbalanced
[/quote]

He told me he just wished to increase mass, I’m not agreeing with this goal, but it is his goal. What would you recommend to change?[/quote]

I would change the 2 things I mentioned above.