Workout helps

[Quiggy]

So I’ve been running this new Push/Pull/Leg/upper/lower split that I would love some input on

Push-Monday


Flat DB press

4)75-12,12,12,10



Incline Bench press

3)130-7,7,7



Close Grip Bench

3)110-12,11,



Chest Fly

3)40/22.5-12,12,12



DB Shoulder Press

3)50-12,9,8



Lateral Raise

3)30/15-12,12,12



Tricep Push Down

4)47.5-12,12,12,12



Tricep Over head

3)40-12,12,12



Skull Crusher

3)60-10,10,



Pull-Tuesday


Pull Up

4)-60-12,12,10,8



Cable Row

3)120-12,12,12



Lat Pull Over

3)57.5-12,12,12



Barbell Row

3)140-12,12,12



DB Shrug

3)85-12,12,12,12



Face Pull

3)42.5-12,12,12



Cable Curl

4)57.5-12,12,12,11



Hammer Curl

3)35-12,7,6



Preacher Curl

3)40-12,12,12



Legs/Abs-Wednesday


Leg Press

4)360-12,12,12,12



Goblet Squat

3)50-12,12,12



Calf Raise

3)100-12,12,12



Prone Leg Curl

3)80-12,12,13



Leg Extension

3)



Decline Crunch

3)30*-12,12,



Leg Raise

3)5,4,4



Weighted Crunch

3)65-12,12,12











Upper-Thursday


Flat DB Press

4)70-12,12,12,12



Incline Bench Press

4)140-6,5,5,5



Tri Push Down

4)42.5-12,12,12,12



Tri Over Head

4)42.5-12,12,12,12



Overhead Press

3)80-12,12,12



Lateral Raise

3)30/15-12,12,12



Rear Delt Fly

3)30-12,12,12



Lat Pull Down

4)120-12,12,12,12



Machine Row

4)60-12,12,12,12



Barbell Curl

4)50-12,12,



DB Curl

4)35-12,10,8



Lower-Friday


Pendulum Squat

3)45-12,12,12



Back Extension

3)80-12,12,12



Single Leg Press

4)90-12,12,12



Seated Leg Curl

3)80-12,12,12



Leg Extension

3)80-12,12,12



Standing Calf Raise

3)100-12,12,12



Goblet Squat

3)55-12,12,12



Abductor Machine

3)80-12,12,12



Decline Crunch

3)30*-12,12,12



Leg raise

3)8,8,8

[Devil1]

Great split, I run something similar.. well about half that, that’s a lot of training! How old are you brother??

[Quiggy]

I’m 32

[Keule206]

3 pressing exercise on monday, two on thursday

I will have definitely probs with this amount of work

Split looks very good, the Volume is in my eyes to high

[Quiggy]

I’m pretty much doing 18-21 working sets per week 5 days on 2 days off

[IRISHOAK]

My first imppression is similar to others, thats a lot of work and almost no time off. That looks great for maybe a 2-3 week "shock" type of program, but I think you will find your self getting burned out on that.
The idea is to hit each group hard, in as short a time as possible, then let it rest. You grow during rest.
The other component is upping your food intake, a workout like that os burning up a ton of energy, you will need to factor that in.

Many guys make the mistake of using formulas based on their current bodyweight, then forgetting to subtract and add back in what they are burning up in the gym.

Thats why you see so many posts about "Im eating x calories a day etc... and working out hard, my strength is going up but Im not growing"

Eat for the size you want to be, and dont forget to add on top of that to compensate for the fuel burned in the gym.

So lets say you are 180lbs, lean, and you wanna be 200 lean,... you gotta eat using those same formulas (x # of grams of protien/cals/carbs per lb of bodyweight) etc... based on 200lbs not 180, and if you are in the gym 10 hours a week, you need to adjust your cals and carbs for that amount of exercise.

Just some things to consider.

[Loomer1]

Yup, agreed! That's getting in the too much effort with little return realm. I just feel like the energy spent on the first half of each day is going to make the 2nd half suffer.
Like monday you'll get a good chest workout/pump but your delts arnt going to get the attention they deserve