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A new training routine to gain lots of muscle mass

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  1. #1
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    A new training routine to gain lots of muscle mass

    my training program recently has consisted of a 4day split with 4 sets of 8 reps, am looking to change it up to continue to see good gains. thanks

    mon-chest & tris
    bench press
    DB incline
    DB decline
    Dips
    skullcrushers

    tues-back & bis
    chin ups
    bent over rows
    lat pulldowns
    one arm rows
    hammer curls
    barbell curls

    thurs- legs & abs
    squats
    deadlifts
    leg press
    calf raises
    crunches
    planks

    Fri- shoulders
    military press
    shoulder press
    olympic bar corner press
    lateral raises
    upright rows

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    well it might work, make sure u push your self in the gym

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    Quote Originally Posted by THE_BROSKI View Post
    well it might work, make sure u push your self in the gym
    Seriously? That's all you've got?

    dsc123, take a look at the link I posted. The articles there will help you resign your program. To sum up the basic issues with your program, there's too much upper body work and not enough leg work and there's too much pushing and not enough pulling.

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    K phineas wil have a look at the articles and come up with something, the routine I posted was my previous workout, am looking to mix it up a bit as feel it's time for a change

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    Quote Originally Posted by Phineas View Post
    Seriously? That's all you've got?

    dsc123, take a look at the link I posted. The articles there will help you resign your program. To sum up the basic issues with your program, there's too much upper body work and not enough leg work and there's too much pushing and not enough pulling.
    redesign*

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    I think three overhead pressing movements on shoulder day is too much. I would have two leg days instead of one, maybe one day where you focus on squatting and one day where you focus on deadlifts? Don't underestimate hamstring work as well: Deadlift variations, hypers, GHR's, Leg curls. Obviously don't do all of those in one workout though.

  8. #8
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    Your proposed/current routine is all over the place on that split. You need to add in another leg (lower) day as Phineas suggested. You also have too many isolation movements. It's best to build your workouts around compound movements. Here's another link that might help. Westside Barbell Basic Template

    Flathead

  9. #9
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    Quote Originally Posted by dsc123 View Post
    my training program recently has consisted of a 4day split with 4 sets of 8 reps, am looking to change it up to continue to see good gains. thanks

    mon-chest & tris
    bench press
    DB incline
    DB decline
    Dips
    skullcrushers

    tues-back & bis
    chin ups
    bent over rows
    lat pulldowns
    one arm rows
    hammer curls
    barbell curls

    thurs- legs & abs
    squats
    deadlifts
    leg press
    calf raises
    crunches
    planks

    Fri- shoulders
    military press
    shoulder press
    olympic bar corner press
    lateral raises
    upright rows

    You don't need an entire day dedicated to your shoulders. They are a small muscle group and it's easy to over train. I'd suggest combining your shoulder workout with chest & tris day and cut out the corner press and upright rows and DB decline.

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