T Nation

Critique My Split-Template

Critique my splitt-template:

Monday - upper:
Benchpress - 4x6
Row - 4x6
Overhead-Press - 2x10
Pull-Up/Pull-Down - 2x10
Biceps - 2x10
Triceps - 2x10
External Rotation - 2x12

Tuesday - lower:
Squat-variation - 4x6
Hip/Hamstring - 4x6
Single-leg-squat - 2x10
Hip/Hamstring - 2x10
standing or donky Calfrise 4x6
Abs 2x10

Thursday - upper:
Pull-Up/Pull-Down - 4x6
Overhead-Press - 4x6
Row - 2x10
Benchpress - 2x10
Biceps - 2x10
Triceps - 2x10
External Rotation - 2x12

Friday - lower:
Hip/Hamstring - 4x6
Squat-variation - 4x6
Hip/Hamstring - 2x10
Single-leg-squat - 2x10
sitting Calfrise 2x10
Abs 2x10

Benchpress can be flat, incline, decline, barbell, dumbbell, …
Rowing can be barbell, Dumbell, Cable, …
Overhead press can be military press, push press, dumbbell press, …

Squat-variant can be back-squat, front-squat, …
Hip/Hamstring can be RDL, good morning, leg curl, …
Single-leg-Suat can be bulgarian squat, lunge, …
Abs can be cable crunch, woodchopper, …

On lower-body day I use a hip-based movement for the heavy exercise and a kneebased exercise for the high-reps (e.g. heavy good mornings + light leg curls).

Looks simple, balanced, and well thought out. I am assuming your goals are strength and size and that program should help you get there.

The template looks great. You’ll do fine IF:

  1. You stay w/ the same lifts for long enough. Don’t change for variety’s sake. Push lifts as far as they will go before making SMALL changes.

  2. You eat big. It’s a pretty heavy workload and you will burn out w/out a crapload of calories.

  3. Take back-off weeks BEFORE you feel like you absolutely must. Every 4th week at least you should pare back the volume some and take it easy.

Stick w/ this and don’t expect heaps of strength and mass overnight. Best of luck.

Looks really good.

thanks

dont be affraid of some variation between the days like one upper day do dips instead of another round of OH presses and maybe an incline DB bench.

Legs dont shy away from the DL and its variations great ham, glute and low back builders. heck whole body builders.