I’ve been eyeing this routine that I got off an old school bodybuilding site
Training Days: M-W-F
Monday: Part 1
- Squats: 9 x 5, 4, 3, 2, 1, 2, 3, 4, 5 reps
- Triceps Pullover and Press 4-5x5
- EZ Bar Curl 4-5x5
- Seated EZ Curl Triceps Extension 4-5x5
- Incline DB Curl 4-5x5
- Tricep Pushdowns 4-5x5
- Concentration Curl 4-5x5
Wednesday: Part 2
- Squats: 9 x 5, 4, 3, 2, 1, 2, 3, 4, 5 reps
- Bench Press: 5x5
- Lat Pulldown: 5x5
- High Incline Press: 5x5
- Bentover Row: 5x5
- repeat Part 1
Then start the following Monday with Part 2.
I was thinking of maybe changing Wednesday s squats to a deadlift or a deadlift variation so there is a fair balance between Squats and deadlifts. I already have a solid strength foundation. I can squat 315 for reps with my Max being 355lbs/161kg so far and i can rep 405lbs/183kg on the deadlift. I always liked the three day splits that has that A,B,A B,A,B. Decent mix of volume and intensity imho.