Hi, I (29 M, 72kg, 5.5") came up with this muscle group split last week and would like your opinion on it. I am fairly new to lifting and have been working out for the past 6 months on a PPL 5 -day split. My goal is to build lean muscle mass at 72kg (I bulked from 66kg). Through this 6 month phase, I made considerable progress and learned quite a lot about my body's strengths and weakness.
As per my understanding, the reason the traditional bro split is not considered optimal is due to the following reasons
The muscle group is not hit frequently (or atleast twice a week)
There seems to be an overlap between the muscles being targeted each day with no proper recovery (eg on chest day if you do bench press, you are hitting triceps, anterior delts and chest). So you have to be careful to not do shoulders or triceps the following day
So I came up with this split to minimize any overlaps between muscle targeted and to increase frequency. It has worked amazingly well for me and I can physically see the differences in my body. Can someone critique my split and provide any points for improvement? Or is it garbage?
An eg below. I sometimes swap with equivalent exercises to keep things interesting. The sets and reps are not rigid and changes depending on the weight and exercise. Abs workout is 5 days and cardio is one day (if i feel like it)
Mon- Chest & Bi (with Tris as synergist)
Bicep Dominant Chin Up| 3 x 6-8
Machine Preacher Curls| 3 x 8-10
Bench Press/Machine Chest Press| 4 x 5
Hi to Low/Low to Hi Cable Crossover| 4 x 8-12
Incline DB Curls| 3 x 8-10
Inclined Bench Press| 3 x 5
Hammer Curls| 3 x 8-10
TUE-Quads & Glutes (with Ham-Erector Spinae as synergist)
BB Hip Thrust w/Hip Abduction| 3 x 8-12
BB Squat| 4 x 5
Leg Crossover Abduction or Lateral Band Walk| 2 x 8-12
Leg Press| 3 x 10-12
Cable Glute Kickback| 2 x 8-12
Bulgarian Split Squat| 2 x 8-12
WED-Tri & Calves (with Chest as synergist)
Decline Diamond Push-up |3 x 10-12
Close Grip Pin/Bench Press|3 x 5
Standing Calf Raise| 3 x 12-15
Dips| 3 x 6-8
Overhead Cable Triceps Extension or Tricep Kickback| 3 x 8-12
Seated Calf Raise| 3 x 12-15
Straight Bar Triceps Pushdown or Skull Crushers| 3 x 8-12
THU-Back & Bi
Bicep Dominant Chin Up|3 x 6-8
Deadlift|3 x 5
Meadows Rows or BB Bent Over Row|3 x 10-12
One-Arm Preacher Curl|2 x 10-12
Wide Grip Lat Pulldown or One Arm Hi-Cable Row|3 x 8-12
BB/DB Shrugs or Cable Face Pull and Raise|3 x 10-12
FRI-OFF
SAT-Shoulders & Ham (Back)
OHP|3 x 5
Romanian Deadlift|3 x 5
Incline Prone Lateral Raise|3 x 8-10
Leg/Ham Curl|3 x 8-10
Seated Straight Bar Rows|3 x 10-12
3-Way DB RDL|2 x 8-12
SUN-OFF
As per my understanding, the reason the traditional bro split is not considered optimal is due to the following reasons
The muscle group is not hit frequently (or atleast twice a week)
There seems to be an overlap between the muscles being targeted each day with no proper recovery (eg on chest day if you do bench press, you are hitting triceps, anterior delts and chest). So you have to be careful to not do shoulders or triceps the following day
So I came up with this split to minimize any overlaps between muscle targeted and to increase frequency. It has worked amazingly well for me and I can physically see the differences in my body. Can someone critique my split and provide any points for improvement? Or is it garbage?
An eg below. I sometimes swap with equivalent exercises to keep things interesting. The sets and reps are not rigid and changes depending on the weight and exercise. Abs workout is 5 days and cardio is one day (if i feel like it)
Mon- Chest & Bi (with Tris as synergist)
Bicep Dominant Chin Up| 3 x 6-8
Machine Preacher Curls| 3 x 8-10
Bench Press/Machine Chest Press| 4 x 5
Hi to Low/Low to Hi Cable Crossover| 4 x 8-12
Incline DB Curls| 3 x 8-10
Inclined Bench Press| 3 x 5
Hammer Curls| 3 x 8-10
TUE-Quads & Glutes (with Ham-Erector Spinae as synergist)
BB Hip Thrust w/Hip Abduction| 3 x 8-12
BB Squat| 4 x 5
Leg Crossover Abduction or Lateral Band Walk| 2 x 8-12
Leg Press| 3 x 10-12
Cable Glute Kickback| 2 x 8-12
Bulgarian Split Squat| 2 x 8-12
WED-Tri & Calves (with Chest as synergist)
Decline Diamond Push-up |3 x 10-12
Close Grip Pin/Bench Press|3 x 5
Standing Calf Raise| 3 x 12-15
Dips| 3 x 6-8
Overhead Cable Triceps Extension or Tricep Kickback| 3 x 8-12
Seated Calf Raise| 3 x 12-15
Straight Bar Triceps Pushdown or Skull Crushers| 3 x 8-12
THU-Back & Bi
Bicep Dominant Chin Up|3 x 6-8
Deadlift|3 x 5
Meadows Rows or BB Bent Over Row|3 x 10-12
One-Arm Preacher Curl|2 x 10-12
Wide Grip Lat Pulldown or One Arm Hi-Cable Row|3 x 8-12
BB/DB Shrugs or Cable Face Pull and Raise|3 x 10-12
FRI-OFF
SAT-Shoulders & Ham (Back)
OHP|3 x 5
Romanian Deadlift|3 x 5
Incline Prone Lateral Raise|3 x 8-10
Leg/Ham Curl|3 x 8-10
Seated Straight Bar Rows|3 x 10-12
3-Way DB RDL|2 x 8-12
SUN-OFF
from Bodybuilding News Updates https://forum.bodybuilding.com/showthread.php?t=177273581&goto=newpost
via IFTTT
No comments:
Post a Comment