Max-OT 5 day split

[luka5]

WHat's your opinion on my new Max-OT routine? I want to go back to the basics. Any suggestions?




Monday


Back:

Deadlifts 2 x 4-6 (After warm-up)

Weighted Pull-ups 2 x 4-6 (After acclimation set)

Bent-over Rows 2 x 4-6 (After weight acclimation)

V-bar Pull-downs 2 x 4-6

Traps:

Barbell Shrugs 2 x 4-6 (After weight acclimation)




Tuesday


Chest:

Flat Barbell Bench Press 3 x 4-6 (After warm-up)

Incline Barbell Bench Press 2 x 4-6

Weighted Dips 2 x 4-6




Wednesday


Legs:

Squats 3 x 4-6 (After warm-up)

Leg Press 2 x 4-6

Stiff Leg Deadlifts 2 x 6 (After weight acclimation)

Leg Curls 2 x 6

Calves:

Calf Raises On Leg Press 3 x 6-8 (After warm-up)

Seated Calf Raises 2 x 6-8




Thursday:


Biceps:

Barbell Curls 3 x 4-6 (After warm-up)

Dumbbell Curls 2 x 4-6

Triceps:

Lying Tricep Extensions 3 x 4-6 (After warm-up)

Cable Pushdowns 2 x 4-6

Forearms:

Barbell Wrist Curls 2 x 6-8

Standing Dumbbell Wrist Curls 2 x 6-8




Friday:


Shoulders:

Military Barbell Press (To the front) 3 x 4-6 (After warm-up)

Side Lateral Dumbbell Raises 2 x 4-6

Seated Rear Lateral Dumbbell Raises 2 x 4-6

Abs:

Cable Crunches 3 x 8-10 (After weight acclimation)

Weighted Leg Raises 2 x 8-10

[Doctimus]

I tried it about two years ago and didn't really like it. I don't personally think there is enough volume. I understand you have the weight acclimation sets, but I felt like I had only done about half of a workout when I was done. Especially after chest day.

You can get more volume and proper recovery from a PPL with twice the frequency.

[fitnesstrainer]

What are your goals? To just hit the fundamentals again or are you going for size? Strength? Really any split will do what you want as long as the rep ranged and sets are on point. You just need to stick with it. There isn't a person in the world who can say for sure that this split won't work for you. You just gotta try it.