Critique My Brosplit...

I’ve been lifting for around 3 months and I seem to have made some great newbie gains and I’m wondering whether my current routine is fine? Also, I’m looking to get a fitness model type physique as I have always aspired to be one; of course by staying natty though. My dream body would be something along the lines of Marc Fitt or even Josef Rakich. Anyways, any tips on how I should be training in order to reach my goals. Thanks mang

Monday (Chest/Biceps)

DB Bench Press 3x6-8
BB Incline Bench Press 3x6-8
Weighted Dips 3x6-8
Cross Overs 3x10-12
BB Curls 3x10-12
Hammer Curls 3x10-12

Tuesday (Legs/Hamstrings/Calves)

Squat 3x6-8
Leg Press 3x8-10
Leg Extensions 3x10-12
Leg Curls 3x10-12
Calf Raises 3x5

Thursday (Back/Traps)

Deadlift 3x6-8
Lat Pull Down 3x8-10
Seated Cable Row 3x10-12
DB Rows 3x10-12
Shrugs 3x12-15

Friday (Shoulders/Triceps)

Seated DB Press 3x6-8
Front Raises 3x8-10
Lateral Raises 3x10-12
Triceps Pushdown 3x10-12
Overhead Triceps Extensions 3x10-12
Face Pulls 3x12-15

Will be doing abs on Wednesdays and Saturdays along with HIIT.

Looks decent. Pretty basic 5day bodybuilding type split, and you’ve got the big three in there which is good. Keep an eye on your push/ pull ratio or your shoulders will start hating you. If your nutrition is on par this isn’t a bad split. I am assuming you already have a decent strength base to build on

[quote]Andrewdwatters1 wrote:
Looks decent. Pretty basic 5day bodybuilding type split, and you’ve got the big three in there which is good. Keep an eye on your push/ pull ratio or your shoulders will start hating you. If your nutrition is on par this isn’t a bad split. I am assuming you already have a decent strength base to build on[/quote]

It’s actually a four day split but if you’re counting abs it’s a 5 day I guess.
What do you mean by a decent strength base?

Here are my current lifts:
Bench: 3x8x135
Squat: 4x3x225
Deadlift: 1x3x270

Also, like I said strength isn’t really my priority; mainly aesthetics. But I do realize that you need strength in order to increase size. I will be progressing on my compound lifts though.

[quote]Andrewdwatters1 wrote:
Looks decent. Pretty basic 5day bodybuilding type split, and you’ve got the big three in there which is good. Keep an eye on your push/ pull ratio or your shoulders will start hating you. If your nutrition is on par this isn’t a bad split. I am assuming you already have a decent strength base to build on[/quote]

Actually it’s a 4 day split bruh. And what do you mean by a strength base?

Here are my current lifts:
Bench: 150lbs
Squat: 225lbs
Deadlift: 270

Strength isn’t my priority though I do realize strength is essential for gaining size which I need. I will make sure I progress on compound lifts on this split.

your split looks like everyone else’s split

and your max on the bench is 150lbs, but you can do weighted dips for 8?

your max on squat is 225lbs, but you do it for 3 reps during the workout?

if you can squat 225lbs in the first three months of training, you have a knack for powerlifting. but i highly doubt any of your lifts are authentic.

[quote]Jarvan wrote:
your split looks like everyone else’s split

and your max on the bench is 150lbs, but you can do weighted dips for 8?

your max on squat is 225lbs, but you do it for 3 reps during the workout?

if you can squat 225lbs in the first three months of training, you have a knack for powerlifting. but i highly doubt any of your lifts are authentic.[/quote]

Those lifts are/near my one rep maxes.
Also, I’m not trying to be a power lifter; though I do have respect for the sport.

I have personally never gave much credit to low rep dumbbell bench press movements. If you want aesthetics, increase the reps. Save your low rep stuff for the bars in regard to the pressing movements.

[quote]lVlaKaVeLi wrote:

[quote]Andrewdwatters1 wrote:
Looks decent. Pretty basic 5day bodybuilding type split, and you’ve got the big three in there which is good. Keep an eye on your push/ pull ratio or your shoulders will start hating you. If your nutrition is on par this isn’t a bad split. I am assuming you already have a decent strength base to build on[/quote]

It’s actually a four day split but if you’re counting abs it’s a 5 day I guess.
What do you mean by a decent strength base?

Here are my current lifts:
Bench: 3x8x135
Squat: 4x3x225
Deadlift: 1x3x270

Also, like I said strength isn’t really my priority; mainly aesthetics. But I do realize that you need strength in order to increase size. I will be progressing on my compound lifts though.[/quote]

Lol yeah. Its 4 days. I would prioritize the main lifts at this point, keep your set/rep scheme somewhere where you can build strength but still have some hypertrophy (5x5). Also aesthetics (in my opinion/ experience) are more heavily dependent on your nutrition than if you train “like a powerlifter” or “like a bodybuilder”. Either way I’d start with develop in strength in the big compounds, it will be beneficial down the road regardless of what your end goal is. The best bodybuilders are often very strong, just like the best power lifters are often very big/ muscular. Strength = muscle plainly put.

[quote]lVlaKaVeLi wrote:

[quote]Jarvan wrote:
your split looks like everyone else’s split

and your max on the bench is 150lbs, but you can do weighted dips for 8?

your max on squat is 225lbs, but you do it for 3 reps during the workout?

if you can squat 225lbs in the first three months of training, you have a knack for powerlifting. but i highly doubt any of your lifts are authentic.[/quote]

Those lifts are/near my one rep maxes.
Also, I’m not trying to be a power lifter; though I do have respect for the sport.
[/quote]

I can tell you don’t wanna get strong

But your numbers dont add up

[quote]Jarvan wrote:
if you can squat 225lbs in the first three months of training, you have a knack for powerlifting. but i highly doubt any of your lifts are authentic.[/quote]

How so?

I was squatting 225 ATG for a couple of reps after about a month. I know a lot of guys who have made faster progress. If you’re able to take 315 out for reps after 3 months, you might have a knack for PLing.

If you’re NOT able to squat 225 in the first 3 months, then you’re probably doing something wrong.

Training split looks reasonable. Push/pull ratio looks reasonable to me for the most part. I might recommend adding in some more hammie work, though.

Also, any reason for a 3x5 scheme for calf raises? Was that a typo?

[quote]Apoklyps wrote:

[quote]Jarvan wrote:
if you can squat 225lbs in the first three months of training, you have a knack for powerlifting. but i highly doubt any of your lifts are authentic.[/quote]

How so?

I was squatting 225 ATG for a couple of reps after about a month. I know a lot of guys who have made faster progress. If you’re able to take 315 out for reps after 3 months, you might have a knack for PLing.

If you’re NOT able to squat 225 in the first 3 months, then you’re probably doing something wrong.

Training split looks reasonable. Push/pull ratio looks reasonable to me for the most part. I might recommend adding in some more hammie work, though.

Also, any reason for a 3x5 scheme for calf raises? Was that a typo?[/quote]

What would you suggest I add for hamstrings? I can’t do lying leg curls because my gym doesn’t have the machine. I could throw in some STLDs but that will probably be detrimental for my Conventional Deadlifts on back day.

As for calves, yeah I meant 3x10-15 :stuck_out_tongue:

I created a new layout by the way; going to be cutting to a reasonable body fat and then go on a clean bulk for life on PHAT or PPL. At least that’s my plan. Here’s the new layout:

Monday (Chest/Triceps):
DB Bench Press 3x6-8
BB Incline Bench Press 3x6-8
Dips 3x5-12 (gonna be working my way up on these because my form blows)
Cross Overs 3x8-12
Triceps Pulldown 3x10-15

Tuesday (Rhomboids/Bis)
Pendlay/T-Bar Rows 3x6-8
Seated Cable Rows 3x6-8
DB Rows 3x6-8
Hammer Curls 3x8-12
Preacher Curls 3x10-15

Thursday (Legs/Lower Back)
Deadlift 3x6-8
Squat 3x6-8
Lunges 3x8-12
Ham Curls 3x8-12
Calf Raises 3x10-15

Friday (Shoulders/Lats)
DB Press 3x6-8
Lat Pulldowns 3x6-10
Lateral Raises 3x8-12
Straight Arm Pulldowns 3x8-12
Face Pulls 3x10-15

Broseph,

if your form blows on your dips… maybe you shouldn’t do them AFTER two chest exercises… maybe you should do them before.

and I would put the face-pulls as the first exercise of the day for any push day incl "Friday (Shoulders/Lats) " and "Monday (Chest/Triceps): "

Dips between 5 - 12 reps?

I thought you were doing weighted dips for 8?

You can do weighted dips with bad form?

Are you actually doing this, or are you making it up as you go?

[quote]Apoklyps wrote:

[quote]Jarvan wrote:
if you can squat 225lbs in the first three months of training, you have a knack for powerlifting. but i highly doubt any of your lifts are authentic.[/quote]

How so?

I was squatting 225 ATG for a couple of reps after about a month. I know a lot of guys who have made faster progress. If you’re able to take 315 out for reps after 3 months, you might have a knack for PLing.

If you’re NOT able to squat 225 in the first 3 months, then you’re probably doing something wrong.

Training split looks reasonable. Push/pull ratio looks reasonable to me for the most part. I might recommend adding in some more hammie work, though.

Also, any reason for a 3x5 scheme for calf raises? Was that a typo?[/quote]

I’m assuming OP weighs less than 140lbs… based on how he benches 135lbs for 8, but can do weighted dips for 8.

So for a beginner who possibly weighs 140lbs squatting 225lbs in 3 months is quite impressive.

[quote]Jarvan wrote:

[quote]Apoklyps wrote:

[quote]Jarvan wrote:
if you can squat 225lbs in the first three months of training, you have a knack for powerlifting. but i highly doubt any of your lifts are authentic.[/quote]

How so?

I was squatting 225 ATG for a couple of reps after about a month. I know a lot of guys who have made faster progress. If you’re able to take 315 out for reps after 3 months, you might have a knack for PLing.

If you’re NOT able to squat 225 in the first 3 months, then you’re probably doing something wrong.

Training split looks reasonable. Push/pull ratio looks reasonable to me for the most part. I might recommend adding in some more hammie work, though.

Also, any reason for a 3x5 scheme for calf raises? Was that a typo?[/quote]

I’m assuming OP weighs less than 140lbs… based on how he benches 135lbs for 8, but can do weighted dips for 8.

So for a beginner who possibly weighs 140lbs squatting 225lbs in 3 months is quite impressive.
[/quote]

I’ve decided to just keep it simple and do an L/P/P split. However I can only work out 5 times a week because the gym is closed on Sundays… I’m going to do:
Monday - Legs
Tuesday- Push
Wednesday- Pull
Thursday- REST
Friday- Lower Body
Saturday- Upper Body
Sunday- REST

Anyways thanks for the feedback.

As far as hamstrings go:

Nothing hits mine like GHRs. If you aren’t fortunate enough to work out in a gym that has a GHR bench, you can do assisted ones on one of those sit-up bench thingies.