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d218
03-03-09, 4:25 am
coming off a 5x5 and looking to add some mass to my physique ... i only have 3 days to work out .. I also am not sure if my order of days will be ok?

Monday

Legs/Shoulders
Squat 5x5
Leg Press 3x6-8
SLDL 3x8
Walking Lunges 1 Till Failure

Military Press 3-4 6x8 superset with Calves
Side Raises 3x10

Tuesday OFF


Wednesday

Chest / Bi's

Bench BB or DB 3x6-8
Incline BB or DB 3x6-8
Incline Fly 3x8

BB Curl 3x8
Hammer Curl 3x8

Thursday OFF

Friday

Back / Tri

DL 5x5
Weighted Chin Ups 3x8
Rows 3x8
Lat Pulls 2x8

Weighted Dips 3 x 8
CGBP 3x6-8
Tri extension 2x8 *Not sure if i should add these

theharjmann
03-03-09, 5:15 am
coming off a 5x5 and looking to add some mass to my physique ... i only have 3 days to work out .. I also am not sure if my order of days will be ok?

Monday

Legs/Shoulders
Squat 5x5
Leg Press 3x6-8
SLDL 3x8
Walking Lunges 1 Till Failure

Military Press 3-4 6x8 superset with Calves
Side Raises 3x10

Tuesday OFF


Wednesday

Chest / Bi's

Bench BB or DB 3x6-8
Incline BB or DB 3x6-8
Incline Fly 3x8

BB Curl 3x8
Hammer Curl 3x8

Thursday OFF

Friday

Back / Tri

DL 5x5
Weighted Chin Ups 3x8
Rows 3x8
Lat Pulls 2x8

Weighted Dips 3 x 8
CGBP 3x6-8
Tri extension 2x8 *Not sure if i should add these

hello mate,

since you are only doing a 3 day split, i would reccomend the following pureley due to the fact that you will not be able to hit your delts properly after smashing your legs:

DAY1
Chest/Shoulders/Triceps

DAY2
Back/Biceps/Forearms

DAY3
Legs/Calves


Just remember to eat enough and you should grow

Peace

MrMuscles22
03-03-09, 5:25 am
For working out only 3 days/week, I like the following split for you:

Chest, Biceps, Triceps:
Bench Press
DB Incline Press
Flyes
Barbell Curls
Barbell Skull Crushers
DB Hammer Curls
French Press

Back, Delts, Traps:
Deadlifts
Barbell Rows
Seated Rows
Lat Pulldowns
DB Military Press
Lateral Raises*
Front Raises*
Seated Bent Lateral Raises* *= do all 3 of the raises as a giant set! You'll be smoked!

Legs, Calves
Squats
Leg Press
SLDL
Leg Extensions
Leg Curls
Standing Calf Raises
Seated Calf Raises

I would also up your reps closer to the 8-12 range for increases in mass. I have tried both 6-8 and the 8-12 ranges and find the higher reps build better mass. Especially since you are just coming off of a 5x5. Just use the heaviest weight you can do PROPERLY with good form in that rep range and eat a lot of clean healthy food and you'll be on your way to swole in no time bro!

sanga
03-03-09, 7:01 am
I prefer the below due to lower back getting hit hard.

DAY1
Back/Biceps/Forearms

DAY2
Chest/Shoulders/Triceps

DAY3
Legs/Calves


I`d only do deadlifts once though, I`d swap the SLDL for leg curls.

theharjmann
03-03-09, 9:33 am
I prefer the below due to lower back getting hit hard.

DAY1
Back/Biceps/Forearms

DAY2
Chest/Shoulders/Triceps

DAY3
Legs/Calves


I`d only do deadlifts once though, I`d swap the SLDL for leg curls.

mmm valid point!

prowrestler
03-03-09, 10:39 am
I prefer the below due to lower back getting hit hard.

DAY1
Back/Biceps/Forearms

DAY2
Chest/Shoulders/Triceps

DAY3
Legs/Calves


I`d only do deadlifts once though, I`d swap the SLDL for leg curls.

this one ^^^

shizz702
03-03-09, 10:31 pm
this one ^^^

x2

Tron
03-04-09, 5:41 pm
x2

Push-Pull-Legs... Great choice... Also maybe ya wanna put the sets up to 4 and still follow the if you can get the desired reps on the 4th set then up the weight philosophy. It's just a thing to think.

shizz702
03-04-09, 5:45 pm
Yea push/pull/legs is a great way to run a split. I just made a routine for my dad like that and he is making great progress with it. The good thing about it is there is no overlap, plenty of room for recovery.