T Nation

New Training Split


#1

So im looking to change some things in my Split im i Just had some quick questions and hoped i could get my aswers here
Day 1 Push

Bench press 3 sets of 5-8 reps
Incline dumbbell press 3 sets of 10-12 reps
Seated overhead press 3 sets of 10 reps
Chest dips 3 sets of 12 reps
Dumbbell lateral raise 3 sets of 8-20 reps
Cable overhead 2 sets of 10-12 reps
Tricep push down 3 sets of 8-12 reps
9 chest
6 shoulder
5 tricep

Day 2 Pull

Pull ups 50 reps
Dumbbell row 3 sets of 10-12 reps
Seated cable row 3 sets of 10 reps
Barbell shrugs 4 sets of 10 reps
Dumbbell hammer curl 3 sets of 8-10 reps
Dumbbell preacher curl 2 sets of 10-12 reps
10 Back
4 trap
5 bicep

Day 3 Legs

Sumo deadlift 3 sets of 2-6 reps
Front squat 5 sets of 6-10 reps
Hamstring curl 3 sets of 10-12 reps
Lunges 2 sets of 10 reps/each leg
Standing calf raise 4 sets of 10-25 reps
13 legs
4 calf

Day 4 Push

Incline barbell press 3 sets of 10-12 reps
Flat dumbbell press 3 sets of 10 reps
Dumbbell lateral raise 3 sets of 8-20 reps
Upright rows 2 sets 12 reps
Cable crossover 2-3 sets of 12 reps
dumbbell overhead 3 sets of 10-12 reps
Triceps push down 3 sets of 12 reps
9 chest
5 shoulder
6 tricep

Day 5 Pull

Barbell row 3 sets of 6-8 reps
Hammer strength pull down 3 sets of 10-12 reps
T-bar row 3 sets of 8-10 reps
Close grip pull ups/pull downs 3 sets of 10 reps
Cable face pull 3 sets of 12 reps
Dumbbell curl 3 sets of 8-10 reps
Single arm cable curl 2 sets of 12 reps
12 Back
3 trap/delts
5 biceps

Day 6 Legs

Barbell squat 4 sets of 6-8 reps
Stiff legg DL 3 sets of 10-12 reps
Leg extension 3 sets of 10-25 reps
Leg press 2 sets of 10-15 reps
Seated calf raise 4 sets of 12-15 reps
12 leg
4 calf

This is my split the ammount of sets for each muscle Group are below the workout
I was also wondering if i really needed a A and B workout or if i could repeat 3 days Without hurting gains


#2

Are you simply asking if a traditional “A, B” workout is better for size gains than what you have?


#3

No as you can see i have A and B days but for example i i Just wanted to use the A split only and completely throw out the B days/split would this Have effect on my gains or would a little change do good for the gains Hope you kinda understand it dunno how to explain otherwise


#4

Gosh …people sure do love their Volume around here.


#5

I don’t understand … An “A, B” program would have two training days that you alternate through 3-4 days a week. You have a push day, pull day, and leg day so it would technically be an “A, B, C.” Though I’m still not sure what your question is?


#6

it’s not too far off what I do in terms of sets per day, but I don’t train 6 days a week.


#7

This is not really high volume. His push day is only 20 total sets??


#8

Yeah i know…not sure why I said that


#9

Please Tell me how much volume you would do i Have 3 years training Experience but hear you should only do 6-9 sets to avond overtraining


#10

I Have setup a and b days (6days) but soms People only Have a 3 days routine and repeat that tot 6 days


#11

So to much or to less volume how many sets would you recommend per workout


#12

Well first off ignore what I said…it was a knee jerk statement. Been seeing allot of posted routines with huge amount volume in them per session and I just skimmed what you posted and overlooked a few things.

Regarding the notion of preventing over training by not exceeding 6-9 sets per Body part is …( insert any negative word you like)

Someone giving a general guideline like that isnt taking allot in consideration regarding those sets.

  1. Exercise tolerance for the individual
  2. Intensity of each set be it perceived or % of a 1 Rm
  3. Experience level of the individual
  4. Actual exercise selected.
    5.Strength Level of the individual
    Not to mention a few other factors im not going too bore you with.

Understand being Overtrained is a accumulative state where athletes over do it either by intensity or volume or both, dont fully recover from previous session . Then turn around and push it hard again and slowly start wearing down their system. In reality this takes time and not just a week or two

IMO… Over training has gotten over blown slightly on the internet. Most guys think they over trained, when they are just under recovering slightly.

Honestly cant answer that for you… I dont know enough about you training wise to make a informative opinion. Also understand I have a bias and like to minimize as much as I can in my own programming.
Personally, for myself that is , i would tweak a few things. Drop a few things maybe combine parts of days .
But the bottom line if your recovering from session and seeing progress performance wise its good.


#13

I found a article of jack Tyler ill use it to set something up thanks alot


#14

Pull day 1
Pull ups 50 reps (4 sets)
Dumbell row 4 sets of 8-10 reps
Barbell shrug 4 sets of 10 reps
Seated cable row 3 sets 10-12 reps
Dumbell Hammer curl 3 sets of 10 reps
Dumbell preacher curl 2 sets of 12 reps

Push day 1
Bench press 4 sets of 6-8 reps
Seated militairy press 3 sets of 10 reps
Dumbell incline 3 sets of 10-12 reps
Cable crossover 2 sets of 12
Dumbell lateral raise 3 sets of 12 reps
Overhead cable 3 sets of 10 reps
Tricep pushdown 3 sets of 10-20 reps

Leg day 1
Sumo deadlift 3 sets of 3-5 reps
Front squat 4 sets 6-8 reps
Leg curl 3 sets of 12 reps
Walking lunges 2 sets of 10 reps each leg
Standing calf raise 4 sets of 10-25 reps
Ab work

REST

Pull day 2
Barbell row 4 sets 6-8 reps
Weighted pull ups 3 sets of 8-10 reps
T-bar row 3 sets of 10 reps
Close grip pull down 3 sets of 12 reps
Dumbell curl 3 sets of 10 reps
Reverse curl 2 sets of 10-12 reps

Push day 2
Incline bench press 3 sets of 8-10 reps
Flat dumbell press 3 sets of 10-12 reps
Lateral raise 3 sets of 8-20 reps
Pec fly 3 sets of 12 reps
Close grip bench 8-10 reps
Push down 3 sets of 3-15 reps

Leg day 2
Back squat 4 sets of 6-8 reps
Stiff leg deadlift 3 sets of 10
Leg extension 3 sets of 12-20
Leg press 3 sets of 8-15
Seated calf raise 4 sets of 12-15
Ab work