So i have been using this 3-day a week training split , pretty much full-body with added hypertrophy. Bench has increased from 185x1 to 200x1 in about a month , i thank weighted dips for extra pushing strength. Any oldheads wanna give me advice on this program? It may seem like a lot of volume , but i have no problem being in the gym for as long as i need to be. I also enjoy this type of program as i get adequite rest days and more free time to do other things. Let me know your thoughts! Here it is -
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Monday: Workout A
Squat:
- 5x5
Bench: - 1RM
- 5x5
Row: - 5x5
Weighted Dips: - 3x5-8
Weighted Neutral Grip Pull-Ups: - 3x5-8
- 2xBW Wide Grip
Incline Flyes: - 3x10-12
Barbell Curl: - 3x8-12
- SS W/Concentration Curls: 3x10-12
Skull-Crusher: - 3x8-12
Lateral Raises: - 4x10-12
Seated Calf Raises: - 4x10-12
Planks: - 3x
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Wednesday: Workout B
Squat: - 5x5
Incline Bench: - 5x5
- 1x10
Deadlift: - 1x5
Lat Pulldown: - 3x10-12
Standing DB Shoulder Press: - 3x10-12
Cable Lateral Raises: - 4x10-12
- SS W/Upright Row: 4x10-12
Tricep Pushdown: - 3x10-12
- SS W/Cable OH Extensions: 3x10-12
Weighted Hyperextensions: - 2x10-12
Leg Curl: - 4x10-12
Seated Calf Raises: - 4x10-12
Planks: - 3x
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Friday: Workout A
Squat: - 5x3
Bench: - 5x3
- 3x6-8
Row: - 5x5
Romanian Deadlift: - 4x8-12
Incline Barbell Bench: - 3x8-10
Cable Flyes: - 3x10-12
Weighted Netural Grip Pull-Ups: - 3x5-8
- 2xBW Wide Grip
Lateral Raises: - 4x10-12
1 Arm Preacher Curl: - 4x10-12
- SS W/Concentration Curls: 4x10-12
CGBP: - 3x8-12
- SS W/Skull-Crushers: 3x8-12
Seated Calf Raises: - 4x25
Planks: - 3x
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