New workout

I was going to try out Max-ot training but having re-read it several times i decided there were a few glaring holes in its training philosophy and so i have decided to knock up another of my own splits.

Here's what im going to be doing any feedback is welcome. Ill be doing 8 weeks on then have 5 days rest and recovery then switch up to the second split.

Day 1: quads
Squats
Hack squats
Lunges
Calves
Abs

Day 2:
Chest / hamstrings
Incline bench press
Hammer strength incline press
Lying hamstring curls
Romanian deadlifts

Day 3 off

Day 4:
Back
Lat pulldowns
Bent over rows
Cable rows
Shrugs
Rear delts

Day 5 off

Day 6:
Shoulders and arms
Millitary press
Laterals
Barbell curls
Skullcrushers
Standing hammer curls across body
Tricep dumbell exts

Day 7:
Quads:
Front squats
Leg press
Leg exts
Calves
abs

Day 8 off

Day 9:
Chest/ Hamstrings
Flat dumbell press
Weighted dips
Seated hs curls
Super hs raises

Day 10 off:

Day 11:
Back
Deadlifts
Pull-ups
Hammer rows (if available)
Behind back shrugs
Rear lats dumbbells

Day 12: Shoulders and arms
Front and side raises superset
Close grip bench presses
Incline dumbell curls
Rope pushdowns superset with overhead exts
Machine curls/ standing dumbell curls
Day 13 off:

Day 14 repeat

After 8 weeks alter to

Day 1:
Hamstrings and shoulders
Lying leg curls
Romanians
Shoulder presses
Laterals

Day2: arms and calves
Barbell curls
Skull crushers
Hammer machine curls
Tricep extensions
Standing calve raises
Seated calve raises

Day 3: off

Day 4 quads and lower back.
Squats
Hack squats
Deadlifts
abs

Day 5 off

Day 6 chest and upper back
Bench press
Hammer strength press
Weighted pull-ups
Hammer strength rows
Shrugs

Day 7:
Hamstrings and shoulders
Front and side raises superset
Lying hamstring curls
Seated hamstring curls

Day 8 off

Day 9: Arms and calves
Seated calve raises
Standing calve raises
Tricep pushdowns
Hammer curls
Standing tricep extensions
Unilateral dumbell curls

Day 10: off

Day 11: Quads and lower back
Hack squats
Leg press
Lunges
Back raises
Abs

Day 12: chest and upper back
Bent over rows
Cable rows
Incline dumbell press
Dips
Shrugs.

Day 13 off
Day 14 repeat.

One thing I dont like separating quads and hamstrings because you are still working your hamstrings doing your squats and doing hamstrings the day after would be senseless. Some other days in your program have too much volume for instance the arm/delt day.

Quote:

Originally Posted by dr.shred

One thing I dont like separating quads and hamstrings because you are still working your hamstrings doing your squats and doing hamstrings the day after would be senseless. Some other days in your program have too much volume for instance the arm/delt day.

What he said

Quote:

Originally Posted by dr.shred

One thing I dont like separating quads and hamstrings because you are still working your hamstrings doing your squats and doing hamstrings the day after would be senseless. Some other days in your program have too much volume for instance the arm/delt day.

my arm/delt day is only 12 sets.

Quote:

Originally Posted by Prime

my arm/delt day is only 12 sets.

I would maybe seperate them to get more work done on arms and delts without overtraining.