After lurking for so long on these forums i’ve decided to make a routine for myself. Im looking to build but gain a lot of strength so i saw a upper/lower split would be good for that. Im not quite sure though on how often should i increase the weight or how loads should be on heavy/lower days. Ill be very glad if you guys could help out on that . Heres what i’ve come out with so far.
Monday:Upper Body Heavy Days
Bench 3 x 3-5
Barbell Row 3 x 3-5
Military Press 3 x 3-5
Close Grip Bench Press 3 x 5-6
E Z bar curl 3 x 4-6
Tuesday: Light Lower Day
Squat 4 x 12-15
Leg Extension 3 x 10-12
Deadlift 4 x 10-12
Leg Curls 3 x 10-12
Standing Calf press 4 x 15-18
Seated Calf Press 4 x 15-18
Wednesday:Rest
Thursday: Light Upper Body Day
Bench Press 3 x 10-12
Incline Press 3 x 10-12
Barbell Pess 3 x 10-12
Pull ups 3 x failure
Dumbell Shoulder Press 3 x 10-12
Side Puleys 3 x 8-10
Dumbell Curls 3 x 10
Skull Crushers 3 x 10
Friday: Heavy Leg Day
Squat 3 x 5
Deadlift 3 x 5
dont know what other exercises to inclunde…
i really apreciate the criticism. thanks in advance