hi guys and girls
3 day split 5x5 , rest day ,3 day split 3x10-12 , rest day
8 day cycle
main goal : Hypertrophy
improve upper back rhomboids ( advice on this would be helpful)
stats: 23 6'3 220lbs 15% bf
split :chest+back/leg+abs/shoulders+bi+tri
there are two rep ranges, one for the first 3 days and the second for the other 3 days .
Back +chest (5x5 / 3x10-12 ,unless stated other wise)
-close grip row
-flat bench
-wg pullup / lat pulldown
-inc db press
-bent row
-stiff arm pulldown 2x15
legs+abs (5x5 / 3x10-12 ,unless stated other wise)
-squats
-deads
-leg curls
-seated calf raises 2x15
-leg extension 2x15
-ab work 15 mins
sh+arms
-seated db shoulder press (5x5 / 3x10-12)
-bb curls (3x6-8reps / 2x 12-15reps)
-weighted dips (3x6-8reps / 2x 12-15reps)
-inc db curls (3x6-8reps / 2x 12-15reps)
-lying tri ext (3x10-12reps / 3x21's)
-preacher (3x6-8reps / 2x 12-15reps)
-pushdowns (3x21's / 3x10-12 reps)
split shuld work out like this
mon - back+chest 5x5
tues - legs+abs 5x5
weds - shoulders + b i+ tri
thurs - rest day
fri - back +chest 3x10-12
sat - legs+abs 3x10-12
sun - shoulders + bi + tri
mon - rest
REPEAT
the progression will be follow like this: when i can hit 5x5 with my 6 rep max with the given exercise i will increase resistance by 2.5% ,likewise when i can complete 12 or more repsfor 3 sets on any of the exercises on the second split i will increase resistance by 2.5 % .some of the compound lifts i may increase more i'll play it by ear.
this maybe a bit of a complicated layout and there are probably much simpler ways of putting the thing down on paper but i'm tired and this is the seconed time i've written this out cuz my browser crashed right as i was finishing it the first time round. but thats life
any thoughts or critiscisms would be welcomed i just want to improve.
thanks for reading!
3 day split 5x5 , rest day ,3 day split 3x10-12 , rest day
8 day cycle
main goal : Hypertrophy
improve upper back rhomboids ( advice on this would be helpful)
stats: 23 6'3 220lbs 15% bf
split :chest+back/leg+abs/shoulders+bi+tri
there are two rep ranges, one for the first 3 days and the second for the other 3 days .
Back +chest (5x5 / 3x10-12 ,unless stated other wise)
-close grip row
-flat bench
-wg pullup / lat pulldown
-inc db press
-bent row
-stiff arm pulldown 2x15
legs+abs (5x5 / 3x10-12 ,unless stated other wise)
-squats
-deads
-leg curls
-seated calf raises 2x15
-leg extension 2x15
-ab work 15 mins
sh+arms
-seated db shoulder press (5x5 / 3x10-12)
-bb curls (3x6-8reps / 2x 12-15reps)
-weighted dips (3x6-8reps / 2x 12-15reps)
-inc db curls (3x6-8reps / 2x 12-15reps)
-lying tri ext (3x10-12reps / 3x21's)
-preacher (3x6-8reps / 2x 12-15reps)
-pushdowns (3x21's / 3x10-12 reps)
split shuld work out like this
mon - back+chest 5x5
tues - legs+abs 5x5
weds - shoulders + b i+ tri
thurs - rest day
fri - back +chest 3x10-12
sat - legs+abs 3x10-12
sun - shoulders + bi + tri
mon - rest
REPEAT
the progression will be follow like this: when i can hit 5x5 with my 6 rep max with the given exercise i will increase resistance by 2.5% ,likewise when i can complete 12 or more repsfor 3 sets on any of the exercises on the second split i will increase resistance by 2.5 % .some of the compound lifts i may increase more i'll play it by ear.
this maybe a bit of a complicated layout and there are probably much simpler ways of putting the thing down on paper but i'm tired and this is the seconed time i've written this out cuz my browser crashed right as i was finishing it the first time round. but thats life
any thoughts or critiscisms would be welcomed i just want to improve.
thanks for reading!
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