T Nation

AM/PM Volume Training Opinions

Most people would agree lifting involves a great deal of trial and error. How else can you find out what works best for you? I’ve made a program with alot of volume in mind with the view to add in more rest if the weight doesn’t move up each week. I was previously destroying a muscle group once a week, but find I am recovering fast enough to do more. My stats are 5’9, 170lbs and am also at uni so 5 mins from the gym (great not to be an hour away anymore). My goal is to get fucking huge, which learning one’s optimal training frequency and volume should help with.

I want your honest views on this program:

Monday
AM - Quads, Hamstrings
Back Squat 10, 8, 6, 3
Sumo Leg Press 4x6-8
Leg Curls 3x10-12

PM - Shoulders
Seated DB Shoulder Press 10, 8, 6, 3
Upright Rows 4x6-8
Lateral Raises 3x10-12

Tuesday
AM - Chest
Bench Press 10, 8, 6, 3
Decline DB Bench Press 4x6-8
Pec Dec 3x10-12

PM - Biceps
Chin-ups 10, 8, 6, 3
Incline Hammer Curl 4x6-8
Zottman Curl 3x10-12

Wednesday
AM - Back
Deadlifts 10, 8, 6, 3
T-Bar Rows 4x6-8
Lat Pulldowns 3x10-12

PM - Triceps
Dips 10, 8, 6, 3
Skull Crushers 4x6-8
Tricep Pressdowns 3x10-12

Thurs
Abs, Calves, Weak areas (Forearms, Lower Back)

Fri
Repeat