Hi guys,
I’ve been lifting for around 8 months now.
Stats: 5,8"
145 lbs
3100 cals
Bench 150
Squat 200
Deadlift 220
I want to try a new split now (my stats aren’t tremendous) but i’ve been searching and found two routines:
a PPL on 8 days rest PPL rest PPL
DAY 1
Bench Press, 4 sets x 6-8 reps
DB Bench Press, 3 sets x 6-8 reps
Barbell Military Press, 3 sets x 6-8 reps
Close Grip Bench Press, 3 sets x 6-8 reps
DAY 2
Deadlift, 4 sets x 5-8 reps
Pulldowns, 3 sets x 6-8 reps
DB Curls, 3 sets x 6-12 reps
Ab work, 2 sets, 10-25 reps
DAY 3
Squat, 4 sets x 5-8 reps
Front Squats, 2 sets x 5-8 reps
Romanian Deadlifts, 3 sets x 6-10 reps
Calf Exercise, 3 sets x 8-20 reps
DAY 4: OFF DAY
DAY 5
Bench Press, 4 sets x 6-8 reps
Incline Bench Press, 3 sets x 6-8 reps
Dumbbell Military Press, 3 sets x 6-8 reps
Seated Overhead DB Triceps Extensions, 3 sets x 6-8 reps
DAY 6
Pendlay BB Rows, 3 sets x 5-8 reps
T-bar Rows/Low Pulley Rows, 3 sets x 6-8 reps
DB Curls, 2 sets x 6-12 reps
Power Shrugs, 2 sets x 6-10 reps
Ab work, 2 sets, 10-25 reps
DAY 7
Squat, 4 sets x 5-8 reps
Front Squats, 2 sets x 5-8 reps
Stiff Leg Deadlifts, 3 sets x 6-10 reps
Calf Exercise, 3 sets x 8-20 reps
And a upper lower Upper (Light)
Incline DB 4-6 x 6-10
Horizontal Row 2-3 x 6-10
OHP 2-3 x 6-10
Horizontal Row 2-3 x 12-15
Flies 2-3 x1 2-15
Tricep Extension 2-3 x 12-15
Bicep Curl 2-3 x 12-15
Lower (Heavy)
Squat 3-5 x 3-5
Deadlift 3-5 x 3-5
Leg Curl 2-3 x 6-10
Calf Raise 4-6 x 6-10
Upper (Heavy)
Bench Press 3-5 x 3-5
Horizontal Row 3-5 x 3-5
Chest Press 2-3 x 6-8
Vertical Row 3-3 x 8-12
Lateral Raises 2-3 x 8-12
Lower (Light)
Squat 4- x 8-12
Lunges 3 x 6-10
Calf Raise 4 x 6-10
Hack squat 3 x 8-10
Leg Curl 3 x 12-15
Upper (Light) - Weak body part training day example
Skullcrusher 3x6-8
Triceps extension 2x10-12
Vertical row 2 x 10-12
For you what seems the best routine ? My primary goal is muscle gain.
Or what do you suggest me if the 2 routines above aren’t good for you ?
Thanks in advance guys