I took some of DeFranco’s principles and put them into my normal BB split, it might work for you, it might not. So far I have noticed a big difference strength/size wise.
Keep in mind chest and shoulders are a weakpoint for me, so I want to put more emphasis with lots of benching. You might want to add in more arm work, even though its enough for me right now.
BB Bench (work up to set of max 5 reps)
Incline DB (4 sets, 8-10 reps)
Decline BB (3 sets, 8-10 reps)
BB Rows (4 sets, 10 reps)
DB Delt flies (2 sets, 10 reps)
Cable Rows (3 sets, 8 reps)
Squats (work up to set of max 5 reps)
Leg press (4 sets, 10 reps)
Romanian Deadlift (3 sets x 8 reps)
Leg Curls (3 sets x 5-6 reps)
Seated Calf raises
Donkey calf-raise machine
Bench press (3 sets of Max reps w/ 135, 185, 225, etc)
Chinups (4 sets, 10 reps)
DB Shoulder Press (3 sets, 10 reps)
Never seen a whole day dedicated to calves alone before. Have you noticed much results from doing this? My calves are ok, but I think I’m pretty lucky and they have grown decently without alot of direct work but I’d love a nice set of calves above all else.
Don’t think I know enough to be designing my own programs though.
I was dealt a pair of low-insertion/long-muscle calves. So I decided to take advantage of it. The day for calves could be put on a day with another muscle group, but I found that I couldn’t be as intense. They are at 16" right now @ 180lbs, 5’9".