Workout Split

[JayPee]

What do you think of this workout split?
Goal : Gain Mass in the summer before doing a serious bulk
Diet : Eating about 3000 -3500 calories a day, ~ 150 - 200 g protein

hoping to get started on this within the next few days, any suggestions would be appreciated.

Day One: Chest/Calves/Abs

Chest
• Pushups: 1 warmup set
• Incline Bench Press: 4 Sets x 10, 8, 6, 6
• Flat Bench Dumbbell Press: 4 Sets x 10, 8, 6, 6
• Flat Bench Dumbbell Flyes: 3 Sets x 12, 10, 8
• Pushups: Immediately following the last set of dumbbell flyes, finish the chest with one set of pushups to failure

Calves
• Donkey Calf Raises: 4 Sets x 20, 15, 15, 12
• Standing Calf Raises: 4 Sets x 20, 15, 15, 12

Abs
• Hanging Leg Raises: 4 Sets x 20, 20, 20, 20
• Rope Crunches: 4 Sets x 20, 20, 15, 15
• Dumbbell Side Crunches: 4 Sets x 20, 20, 15, last set to failure



Day Two: Legs

Legs
• Bike: 5-10 minutes warmup
• Squat: 4 Sets x 12, 10, 8, 6
• Leg Press: 4 Sets x 10, 8, 6, 6
• Leg Extensions: 3 Sets x 10, 8, 8



Day Three: Biceps/Triceps/Abs

Biceps
• Seated Preacher Curls: 4 Sets x 12, 10, 8, 8
• Standing Dumbbell Curls: 4 Sets x 10, 8, 8, 6
• Dumbbell Hammer Curls: 3 Sets x 10, 8, 8

Triceps
• Skull Crushers: 4 Sets x 12, 10, 8, 8
• Close Grip Bench Press: 4 Sets x 12, 10, 8, 8
• Cable Pushdowns: 3 Sets x 12,10, 8

Abs
• Cross Body Crunches: 4 Sets x 20, 20, 20, 20
• Decline Reverse Crunch: 4 Sets x 20, 20, 15, last set to failure



Day Four: Hamstrings/Back/Calves

Hamstrings
• Bike: 5-10 minute warmup
• Stiffed Legged Deadlifts: 5 Sets x 12, 10, 8, 8, 6
• Lying Leg Curls: 4 Sets x 12, 10, 10, 8
• Standing Leg Curl: 3 Sets x 12, 10, last set to failure

Back
• Wide Grip Pull-Ups: 3 Sets x to failure each set
• Bent-over Barbell Rows: 4 Sets x 12, 10, 10, 8
• Seated Cable Rows (close grip): 3 Sets x 10, 10, 8

Calves
• Donkey Calf Raises: 4 Sets x 20, 15, 15, 12
• Calf Raises on Leg Press Machine: 3 Sets x 20, 20, last set to failure



Day Five: Shoulders/Traps/Abs

Shoulders
• Barbell Shoulder Press: 4 Sets x 12, 10, 10, 8
• Arnold Dumbbell Press: 3 Sets x 10, 10, 8
• Front Dumbbell Raises: 2 Sets x 10, 10
• Side Dumbbell Raises: 2 Sets x 10, 10

Traps
• Barbell Shrugs: 4 Sets x 12, 10, 10, 8
• Upright Rows: 4 Sets x 10, 10, 10, 8

Abs
• Lying Leg Raises: 4 Sets x 20, 15, 15, 12
• Crunches: 3 Sets x 20, 20, last set to failure

routine compliments of universal nutrition


-jp

[Prime]

Just gotta say i LOVE donkey calf raises they are my all time favourite mass builder for my calves. Shame i got no one to sit on me anymore, i need some big lardy training partner! Anyway!
From a breif look at your routein i would say that your doing too many sets. Losts of the guys on here like lots of sets, i personally advocate the less is more philosophy. As for training biceps the day before back?
There is no way of really of isolating yout back when exercising. Because of this every exercise (with the exception of a few neat machines made by nautilis etc) will be a compound movement, meaning more then one musclegroup is pulled into play to move the weight. Now although your back will be the primary musclegroup, the biceps cannot be excluded and they are the secondary muscle group that will be pulled into play. Think how big your back is, then look at your biceps, bit of a size difference! Because of this you want your biceps to be as fresh as possible. Altho you WILL BE WORKING YOUR BACK, your biceps are going to get a workout too. If you have already trained them the day before theyre going to be exausted and not at full strength. This will mean you reach failure long before your back has gotten in the workout it needs to grow and you will be shortchanging yourself. Personally i would train back forst and if you wish to train biceps separatley, give at least 2-3 days before training them.
Hope this was of help

[JayPee]

thanks for tip, gunna change up a few things so my biceps have a few days inbetween back workouts...

anymore?

[Prime]

• Chest
• Pushups: 1 warmup set
• Incline Bench Press: 4 Sets x 10, 8, 6, 6
• Flat Bench Dumbbell Press: 4 Sets x 10, 8, 6, 6
• Flat Bench Dumbbell Flyes: 3 Sets x 12, 10, 8
• Pushups: Immediately following the last set of dumbbell flyes, finish the chest with one set of pushups to failure

Calves
• Donkey Calf Raises: 4 Sets x 20, 15, 15, 12
• Standing Calf Raises: 4 Sets x 20, 15, 15, 12

Abs
• Hanging Leg Raises: 4 Sets x 20, 20, 20, 20
• Rope Crunches: 4 Sets x 20, 20, 15, 15
• Dumbbell Side Crunches: 4 Sets x 20, 20, 15, last set to failure



Day Two: Legs

Legs
• Bike: 5-10 minutes warmup
• Squat: 4 Sets x 12, 10, 8, 6
• Leg Press: 4 Sets x 10, 8, 6, 6
• Leg Extensions: 3 Sets x 10, 8, 8



Day Three: Biceps/Triceps/Abs

Biceps
• Seated Preacher Curls: 4 Sets x 12, 10, 8, 8
• Standing Dumbbell Curls: 4 Sets x 10, 8, 8, 6
• Dumbbell Hammer Curls: 3 Sets x 10, 8, 8

Triceps
• Skull Crushers: 4 Sets x 12, 10, 8, 8
• Close Grip Bench Press: 4 Sets x 12, 10, 8, 8
• Cable Pushdowns: 3 Sets x 12,10, 8

Abs
• Cross Body Crunches: 4 Sets x 20, 20, 20, 20
• Decline Reverse Crunch: 4 Sets x 20, 20, 15, last set to failure



Day Four: Hamstrings/Back/Calves

Hamstrings
• Bike: 5-10 minute warmup
• Stiffed Legged Deadlifts: 5 Sets x 12, 10, 8, 8, 6
• Lying Leg Curls: 4 Sets x 12, 10, 10, 8
• Standing Leg Curl: 3 Sets x 12, 10, last set to failure

Back
• Wide Grip Pull-Ups: 3 Sets x to failure each set
• Bent-over Barbell Rows: 4 Sets x 12, 10, 10, 8
• Seated Cable Rows (close grip): 3 Sets x 10, 10, 8

Calves
• Donkey Calf Raises: 4 Sets x 20, 15, 15, 12
• Calf Raises on Leg Press Machine: 3 Sets x 20, 20, last set to failure



Day Five: Shoulders/Traps/Abs

Shoulders
• Barbell Shoulder Press: 4 Sets x 12, 10, 10, 8
• Arnold Dumbbell Press: 3 Sets x 10, 10, 8
• Front Dumbbell Raises: 2 Sets x 10, 10
• Side Dumbbell Raises: 2 Sets x 10, 10

Traps
• Barbell Shrugs: 4 Sets x 12, 10, 10, 8
• Upright Rows: 4 Sets x 10, 10, 10, 8

Abs
• Lying Leg Raises: 4 Sets x 20, 15, 15, 12
• Crunches: 3 Sets x 20, 20, last set to failure

routine compliments of universal nutrition


That was the initial routein. The next one is my version of it. Personally i still think theres too much work in it, but i have gutted it of some of the excessive stuff. I would maybe integrate the shoulder workout into the rest of the week to get an extra day off. Dunno if you are on a cycle or not. If you are then you dont have to worry quite so much about overtraining and doing too many sets.

Day One: Chest/Calves/Abs


Day 1: /Back/Calves

Hamstrings
•
•
•
•

Back
• Wide Grip weighted Pull-Ups: 2 Sets x to failure each set
• Bent-over Barbell Rows: 2 Sets x 12,6
• Seated Cable Rows (close grip): 2 Sets x 10, 8
Deadlifts 1 set, 4-8 reps

Calves
• Donkey Calf Raises: 2 Sets x 20, 15,
• Calf Raises on Leg Press Machine: 2 giant sets: again use the stack as your gauge. e.g. 100, 80, 60, 40. 20

Day 2: Chest/Calves/Abs

Chest
• Pushups: 1 warmup set
• Incline Bench Press: 2 Sets x 12, 6
• Flat Bench Dumbbell Press: 2 back off sets, 10-then using a lighter DB as many more as possible. Then repeat
• Flat Bench Dumbbell Flyes: 2 Sets x 12, 8
• Dips, weighted if possible, 2 sets to Negative failure.

Calves
• Donkey Calf Raises: 2sets 15 reps (if this is too easy have your partner hold a plate)
• Standing Calf Raises: 2 giant Sets x 15, 10, 10, 10 adjust weight accordingly

Abs
• Hanging Leg Raises(with an alternating twist, eg, front, left, right, front): 2 Sets x many as possible
• Crunches 1set 30
side crunches 1 set 15-20 each side
• Plank hold, 1-2 mins



Day three: Legs

Legs
• Bike: 5-10 minutes warmup
• Squat: 2 Sets x 12, 6
• Leg Press: 2 Sets x 10,6
• Leg Extensions: 3 Sets, 1st 2 are done unilaterally, (one leg only) x 10,10, 8
Seated or lying leg curls: 2 sets, 10,8
Romanian Deadlifts: 2 sets, 10, 8











Day Four: Shoulders/Traps

Shoulders
• Barbell Shoulder Press: 2 Sets x 12, 8
• Side Dumbbell Raises: 2 Sets x 10, 10
• Bent over DB laterals 2 sets: 10, 10
•

Traps
• Barbell Shrugs: 2 Sets x 15, 8
•

Day 5, ARMS.
• Biceps
• Standing BB curls: 2 sets, 12,6
• Seated Preacher Curls: 2 Sets x 12, 8,
• Dumbbell Hammer Curls: 2 Sets x 10, 8, superset with Standing Dumbbell Curls:2 Sets x 10, 6


Triceps
• Skull Crushers superset with closegrip Benchpress: 2 Sets x 12,8
• Tricep ext's: 2 Drop Sets x 12 (then with a lower weight as many as possible)
• Cable Pushdowns: 1 giantset x use the weight stack rather then rep count here. Eg if you can rep 60kg for 10 then then do , 60, 50, 40, 30, 20, 10. go to fail on every weight.
Forarms
• Wrist curls superset with reverse wrist curls: 2sets, 25-30 reps
• static hold of a barbell ss with hanging holding own bodyweight: 2 sets.
Day Three: Biceps/Triceps/Abs

[fritz2435]

jaypee, what are your stats. If you are consuming 3000+ calories, 150-200g protein may not be enough...