Trying This Again: Split for Hypertrophy

Bigger Stronger Leaner Competitive Bodybuilding
1

I’ve revised my training plan, hopefully this one makes more sense.

Pattern (Push/Pull)
Day 1
Quads Dominant
Oly Back Squat 4x8
Reverse Lunge 5x10
RDL 4x6
Seated Calf Raise 3x12

Day 2
Pull (Back, Biceps, Rear Delts)
Pullup 4x6
Seated Row 5x10
Barbell Curl 3x8
Incline Rear Delt Raise 3x8

Day 4
Hips Dominant
Deadlift 4x8
Pull Through 5x10
Split Squat 3x8
Standing Calf Raise 3x12

Day 6
Push (Chest, Triceps, Delts)
Flat Bench 4x8
Incline Bench 5x8
Close Grip Pushup 4x10
Standing Military Press 4x8

Progression will be loading, and then volume

Any glaring issues? I’m 5’9" @about 175lbs, traing for around 1.5 years. My main goal is hypertrophy; ultimate goal for now is 200lbs @ 12%. I’m going to eat big and right and hopefully let it happen. I’m just starting to understand bodybuilding type training, so help me out if this is stupid. Thank you.

2

If you want to hit each muscle group once a week, I would recommend just doing a traditional bodybuilding workout.

eg:
back/biceps
chest/triceps
legs
shoulders

2-4 exercises per muscle group, 2-4 sets per exercise, 6-12 reps per set.

But if you’re looking to do more of the frequency/movement pairing thing, I would suggest just doing one of the IronAddicts beginner routines.

Link: www.ironaddicts.com/forums/showthread.php?t=12663

And either way I’d recommend reading this article to get a better idea of how either one would work:

Link: A Training Philosophy For Solid Mass Gain

The particular routine doesn’t matter much, this is what matters:

Incremental gains in bodyweight + progressively heavier weights repped to failure + lots of protein

That’s your recipe for bodybuilding success. The best routine for you is the one that doubles/triples the amount of weight you’re lifting for reps right now in the least amount of time.

3

[quote]cgeezy wrote:
I’ve revised my training plan, hopefully this one makes more sense.

Pattern (Push/Pull)
Day 1
Quads Dominant
Oly Back Squat 4x8
Reverse Lunge 5x10
RDL 4x6
Seated Calf Raise 3x12

Day 2
Pull (Back, Biceps, Rear Delts)
Pullup 4x6
Seated Row 5x10
Barbell Curl 3x8
Incline Rear Delt Raise 3x8

Day 4
Hips Dominant
Deadlift 4x8
Pull Through 5x10
Split Squat 3x8
Standing Calf Raise 3x12

Day 6
Push (Chest, Triceps, Delts)
Flat Bench 4x8
Incline Bench 5x8
Close Grip Pushup 4x10
Standing Military Press 4x8

Progression will be loading, and then volume

Any glaring issues? I’m 5’9" @about 175lbs, traing for around 1.5 years. My main goal is hypertrophy; ultimate goal for now is 200lbs @ 12%. I’m going to eat big and right and hopefully let it happen. I’m just starting to understand bodybuilding type training, so help me out if this is stupid. Thank you.[/quote]

RDLs are not quad dominant.

That looks much more like a upper/lower split rather than push/pull. But, the program looks decent, just not very ideal for hypertrophy. Look at post above