Mon - Lower
Back Squat, Stiff Legged Deads, Lunges, Leg Curls, Standing Calves
Tues - Upper
Bench, DB Military Press, Pulldowns, Rev. Curl, Cable Flys, Lateral Raises, Upright Row, Hammers
Thurs - Lower
Deadlifts, Front Squat, Side Lunges, Leg Extensions, Sitting Calves
Friday - Upper
DB Incline Bench, Barbell Military Press, Chins, Alternating Curl, DB Flys, Front Raises, DB Rows, Tri Presses
Here is a split I want to try out, besides any comments on my exercise selection or whatever. I have a few general questions. I plan to do a bodybuilding specific routine where I go a few weeks with higher volume and reps at a lower intensity for hypertrophy followed by periodic strength weeks where increase the sets, the weight, and derease the reps.
A few things confuse me and I would like some opinions if possible…
For the isolation lifts like curls and leg extension…Should the rep range usually stay high (8+) for these. I mean…does anyone with bodybuilding goals do strength cycles with curls or do you just let the compound lifts take care of that.
For that matter, should i just drop the isolation lifts during my strength cycle and stick to putting up some serious weight in my squats and bench? I will already be having a hard time finishing all my sets since I’ll be doing schemes like 8*3 and such.
Finally, I was under the impression it was a good idea to keep reps in the hole when lifting during the bodybuilding portion of my cycle, but for the strength periods is it okay to go close to failure on some movements.
I know there are lots of ways to achieve goals here, but at the risk of being too anal I would still like to know what others think. The “just lift hard” mentality has only taken me so far.