T Nation

New High-Frequency Split, Critique Please


#1

5'10", 180
B - 215
S - 345
D - 360
P - 165
Goal - "looking good naked" (bodybuilding but not competing), I'd like to gain some strength too

Program:
2 Full body days, 1 upper, 1 lower
2 heavy exercises (3-5r), 2 medium (6-10r), 2 light (11-15r), 1 miscellaneous exercise changing each week
Everything is 3 or 4 sets depending on how I feel that day

Full Body 1 - Monday
H - Bench, Deadlift
M - Chinups, Lunges
L - Arnold Press, Pressdown
Misc - Lat Raises or Shrugs

Full Body 2 - Wednesday
H - Squat, Press
M - Rows, BB Curl
L - DB SLDL, Dips
Misc - Chinups (vary grip)

Lower Body - Friday
H - Deadlift
M - Squat (6 - 10**, don't want to heavy squat twice a week), Leg Press, Leg Curl
L - Leg Ext., Abs
Misc - BB hold/wrist curl

Upper Body - Saturday
H - WG Pullup, Row
M - Inc. Bench, Skullcrusher
L - Facepulls, Curl (any)
Misc - Upright Row

Thoughts? I did the first full body day two days ago and it took me around 70-80 minutes


#2

You may find deadlifting heavy 2x / week to be excessive in terms of recovery. Otherwise looks fine.


#3

Just do Big Beyond Belief. It’s structured pretty similar to what you’ve got here, but a bit more polished IMO.


#4

[quote]Spidey22 wrote:
Just do Big Beyond Belief. It’s structured pretty similar to what you’ve got here, but a bit more polished IMO. [/quote]


#5

I wouldn’t recommend heavy rows. I don’t think it’s a movement you’ll get anything out of in the 3-5 range…at least nothing more than you’re already getting from heavy deadlifts. Move rows to M or L rep range. Use less weight and focus on really squeezing the lats at the top.