I am doing a split routine as a break from some CW stuff that worked really well for me and just wrote up a 4x/wk full body workout I would like to build back up to. The pairings are supersets should the crowd allow at my gym. Havent decided on the orderof the days.
Power Upright Row
Close Pull Up
Standing Military Press
Front Squat or Lunges
Wide Pull Up
Bent Over Row
Single Arm Shoulder Press
My goal is hypertrophy, strength is secondary but welcome. I am unsure about the 3x15 day - is it a good choice for this goal? Also, is 3x5 a good low volume strength day or should it be lower reps, maybe 4x3? Is volume good overall? I think its high but I may be slightly assisted, not sure yet though.
My shoulders are a weak point and I would like to put on mass here especially, but is this program going to be too much for my joints? Should I switch an overhead pressing movement with some rear raises?
On the 4x8 day I want to do Front Squats or Lunges. What seems like a better choice?
Any other input is appreciated. Thanks.