T Nation

Need Help With My Workout

Current stats:
Age: 36
Height: 6’1"
Weight: 230
BF% 22 down from 26 in May
Years lifting: 5 Started again in May after a 2 year hiatus. Had hernia surgery, got out of the Army and moved back stateside.
PR Bench: 230
PR Squat: 305
PR Deadlift: 340

I work 12 hour shifts and workout on my off days. I work 3 off 2 then work 2 off 3. On the 2 day workout period I split it up with Legs/Chest day 1 then Back/Shoulders day 2. For the 3 day workout period day 1 is Legs/Bi. Day 2 is Chest/Shoulder/Tri. Day 3 is Back/Glutes.

I am not sure at all if this is the optimal split. I am lifting 7 days out of 14 it is just on a rotating basis. I don’t have to run anymore so my main focus is size/aesthetics but I would still like to be strong.

Back Squat 195 4x6
Bench Press 185 3x8,7,6
Front Squat 145 3x7
Incline Dumbbell Press 70 3x8
RDL 155 3x8
Dips, Cable Crosses, or Dumbbell flyes
Leg Press or Lunges
Standing or Lying Leg Curls

Day 2
Deadlift 205 4x6
Overhead Press 105 3x8,7,7
Pullup 3x8
Cable, Bar, or Dumbbell Front raise
Cable or Dumbbell Lateral Raise
Bent Over Row 135 4x8
Rope face pull 130 3x8
Wide Grip Seated Row 150 3x8
Upright Row 60 3x8
Rev Cable Flye

For the three day workout period I do basically the same exercises but switch the bench press for dumbbells and the dumbbell incline for a barbell and the same for the overhead press.

To wrap up
Monday Legs/Chest
Tuesday Back/Shoulders
Wednesday Work
Thursday Work
Friday Legs/Bi’s
Saturday Chest/Shoulder/Tri
Sunday Back/Glutes
Monday Work
Tuesday Work
Wednesday Legs/Chest
Thursday Back/Shoulders
Friday Work
Saturday Work
Sunday Work

For MetCon I rotate weighted carries( Farmers, Goblet, Suitcase) with some type of interval (Sprint, Bike, Row).

Thanks in advance for anyone that takes the time to look this over.