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Trying This Again: Split for Hypertrophy

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.

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: www.higher-faster-sports.com/trainingphilosophy.html

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.

[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