I have searched through the internet for the perfect split but I just can’t find one.
Ive been lifting for about 1.5 years now. Ive always used Madcows, WS4SB, or some other variations of the WS4SB plan. I want to switch to a split at least to try it out. I’d essentially like to get my squat above 400 (currently 345) and my bench into the 300s.
I understand that a lot of hypertrophy is accredited to splits but I also want to focus on my strength on the same substantial level.
I’d like to go heavy on all my main lifts in a madcow style 5x5 pyramid and go 3x8-10-12 or so on the accessories. I know a ton is accredited to nutrition, which I have dialed in, but I just want to focus on both strength and size.
Is it better to do it like this, or should I drop my lifts all down to 5x5 (non weight ramp) and go like that? Maybe I should just keep trying things like Madcows until I am satisfied with my strength but I am getting quite bored and want to venture into the split style training method.
This is my routine and I would really appreciate any constructive criticism or heavy flaming. Really doesn’t matter, I can take advice from both.
Monday - Chest
Bench: 5x5 ramping weight
Incline Bench: 10x3
Decline Bench: 10x3
Dips: 10x3
Dumbbell Flyes: 10x3
Pullovers: 10x3
Tuesday - Legs
Squats: 5x5 ramping weight
Leg Press: 8x4
Leg Curl: 8x4
Front Squat: 8x4
Seated Calves: 8x4
Wednesday - Back
Deadlift: 5x5 ramping weight
Pullups: 10x3
Bent Over Row: 10x3
Wide Grip Pulldown: 10x3
Face Pulls: 10x3
Thursday - Shoulders
Seated Military Press: 5x5 ramping weight
Standing Overhead Press: 5x5 ramping weight
Lateral Raise: 12x4
Upright Rows: 12x4
Shrugs: 12x4
Friday - Arms
Skull Crushers: 12x4
Close Grip Bench: 12x4
Tricep Pushdown: 12x4
Barbell Curls: 12x4
Preacher Curls: 12x4