ExRx.net

what do you think about this routine:

4x6 straight sets (+low rep warmup)

Mon - PULL

Deadlifts 4 x 6

Rows 4 x 6

Wide pullups 4 x 10

Curls 4 x 6,8,10,12

W.crunches (db behind head,laying on a bench) 3 x 15

Wed - PUSH

Flat bench 4 x 6

Military press 4 x 6

Chest dip 4 x 10

Skullcrushers 4 x 6,8,10,12

Fri - LEGS

Front squat 4 x 6

Bulgarian split squat w/ db's 4 x 10

Leg curls 4 x 6,8,10,12

Hanging leg raise (nearly straight legs, not fully relax abs between reps) 3 x 12

what do you think about that? thank you for any sugestions.

What are your training goals?

It looks like a routine that would benefit an advanced intermediate or higher lifter.

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Thanks, TimD

I like it. I'm assuming from the title that you are lifting to get bigger.

A couple of suggestions.

First, most people can't tolerate as much volume on DL as on other lifts. 4x6 seems like a lot of DL.

Second, I don't think crunches are a good idea. Lots of other good "core" exercises.

I assume that you change the rep-set scheme from time to time, and that you swap the assistance exercises around once in a while. Otherwise, I've not no particular criticisms.

It would be helpful for us to know your training history and goals.

Welcome.

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

Why do you say that?

I think the split leans to that but the lack of lateral delt or rear delt or calf or direct arm or traps work says more beginner -> intermediate. I guess I'm saying the program looks like pure strength with enough volume and rest for growth but lacks isolation

With one exception - the deadlifts on the pull day works the legs as well as the upper body pulling muscles - the bodyparts are worked only once per week in fqqs's routine. Training a bodypart once a week wouldn't work well for a beginning/early intermediate lifter who wants to bulk up, unless he's a freak of nature or is on something. Advanced lifters - Kenny Croxdale and Matt Z, members of this forum comes to mind - can make gains by working bodyparts once a week. Matt Z uses a push/pull/legs split, although I'm not sure of the exercises that he uses. Based on his postings in the Personal Best topic, Matt must be dong something right.

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Thanks, TimD

thanks for your response

sorry I didnt post any stats&info


im 5 7 height 165lbs , 2 years training experience. want to gain muscle&strength without adding too much fat. diet: 200g protein, almost 400g carbs (whole grains, veggies, some fruits), 95g fats

my stats: bench 90kg x 4, front squat 90kg x 6, deadlift 140kg x 6 (overhand grip) , military press 46kg x 6

as for deadlift, which rep scheme do you suggest?

What you're doing looks a lot like this: http://www.t-nation.com/free_online_article/most_recent/strength_training_the_college_edition

good point.
thanks

What is your training history? Your lifts look like you have done this for a bit.
What progression are you using ? Did you exhaust linear gains?

You might want to work on your military press - benching almost twice as much as you can military press is a horizontal/vertical push disparity.The ratio should be at least 3:2 bench:military. That would get you to 60kg on military presses

Like Oscar, I would like to know the types of routines that you were using the past two years. Also, what was your starting weight (and bodyfat percentage, if you know it)?

Overall, though, you're doing OK. You can give your routine a shot for a couple of months and see what happens. Welcome aboard.

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Thanks, TimD

And your age!

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan